Sharon Palmer, R. D., Freelance Nutrition Writer Please take the liberty of subscribing to Sharon's Feeds and always stay current on her work. http://www.yahoo.com Eating in Sweden I've just returned from a vacation to Sweden to visit my husband's relatives. As always, my nutrition journalist's eyes are wide open to the food and eating experience. This is my first trip to Sweden as a vegetarian, and I am happy to report that it wasn't as difficult as I imagined it would be. My breakfast--unlike the traditional bread, cheese and meat--was typically really good yogurt (Swedish yogurt comes in pourable containers and it tastes less processed and sweet than ours) with muesli and coffee (much of Sweden is into a new Nestle instant coffee system, but I miss my strong, Swedish coffee brewing first thing in the morning). Oh, this was after a morning run in the gorgeous alpine setting that Sweden lays out before you in nearly every town. It doesn't get much prettier than a run surrounded by wildflowers, aspen, birch, fern and wild berries. Coldplay blasting on my Ipod seemed to suit the scenery perfectly.

Many good outdoor grills were enjoyed in the back gardens of homes in Stockholm's suburbs with local fish (aborre and herring), shrimp, new potatoes and fresh strawberries on the menu. People begged me to make one of my famous salads; being from California I've gained quite a reputation for my salads. While on a trip to a friend's summer house on a lake in Dalarna, an old part of Sweden that is known as the "real, traditional Sweden" and is home to Carl Larrson
(Carl Larsson, Christmas Eve)
who portrayed the Swedish life so beautifully, we picked chanterelle mushrooms by the huge basketfuls to saute in butter and eat on toast. Of course, we had our share of Swedish fast food, the kebab places that wrap up a version of Middle Eastern and Swedish food in flat bread. The meat lover favorite is stuffed with mashed potatoes, grilled sausage, and shrimp salad. The veggie version was somehow disappointing, mashed potatoes with a few scraps of lettuce and tomatoes. The piece de resistance? Swedish soft ice cream! I only allowed myself one serving this time, as my clothes were not fitting me so well by my return home.

As always, I have to make my way into a supermarket in every country I visit. I am disappointed to see Swedish supermarkets looking more like those in the U.S. Frozen, convenience foods abound. But I was happy to see a new label popping up called "Krav" (see:
http://www.organic-europe.net/country_reports/sweden/default.asp ). I asked about this, because I thought that conventional foods grown in Sweden were pretty much "organic", but I was told that, though Sweden uses much less synthetic fertilizers and pesticides, it's not as strict as "organic", thus this labeing program ensures that "organic" guidelines apply to foods prepared with the label. I noticed the price was higher, of course. People seemed to recognize the label, though I didn't see many people scooping it up. The Swedish Keyhole system (see: http://www.slv.se/en-gb/Group1/Food-and-Nutrition/Keyhole-symbol/) is clear to see everywhere, guiding consumers to healthier choices. It does seem like people are more aware of healthier food choices and people discourse over the growing obesity problem that has come to the country. (Although, people looked pretty healthy and beautiful to me!) While in Dalarna, we visited an old farmstead that had been pretty much the same since the day George Washington became our first president. They made goat cheese the old-fashioned way, off the grid you might say. But they were recently asked to stop selling this because it was made with unpasteurized milk and didn't meet health guidelines. Kind of sad, but I guess the whole world has to give way to modernization.

Sharon

 http://www.yahoo.com French Laundry Experience On a recent trip to Napa Valley, I finally fulfilled a long time dream and dined at French Laundry (www.frenchlaundry.com), Thomas Keller's legendary restaurant. I have heard Thomas Keller speak at food conferences over the years, and I was always impressed with what he brought to America--fine French cuisine served up in genuine French atmosphere. Even with the so-called economic downturn, I had difficulty getting a reservation. The policy at the time that I made my reservation was that you couldn't get a reservation more than six months in advance, but I called a couple of days after the cutoff and discovered that during the four days we were in Napa, there wasn't a table to be had. So I had to pull a few strings to secure a reservation.

During the day of our dinner, we had been wine tasting in Napa at the likes of Jarvis, Duckhorn, and Schramsberg wineries, so our wine palate had been satiated. But never the less, we were excited beyond belief for this culinary experience we'd be talking about for years. We left our darling little country inn, The Gaige House in
Glen Ellen, to make our way to the French Laundry in Yountville. We parked along the street and the first thing I noticed was a gorgeous manicured kitchen garden across the street that was pretty enough to be in a French public garden. I told Peter, "I bet it's his vegetable garden." Sure enough, little brass signs paid credit to "French Laundry's Organic Garden".


Let me just take a moment to say how beautiful Napa Valley is. I kept telling myself that I could move here in a heartbeat. Here's why: no smog, no pollution, beautiful climate, blue skies, gorgeous food, Mediterranean lifestyle, hills and valleys lined with streams, oak trees, and wild mustard, and happy people. Not to mention the world class wine that one winemaker that morning likened to, "an iron fist in a velvet glove."

The building holds true to its legend. An old stone structure surrounded with flowers set in a residential area--it reminded me of those country restaurants you find scattered throughout France. Inside, the room was filled with French provential antiques and our tiny table for two was situated near a fireplace.

The menu consisted of a prix fixe Chef's Tasting Menu (service included), with either the omnivore or veggie version. I chose the veggie with touches of seafood and Peter chose the Chef's menu that included meat.
First Course: Oysters and Pearls (one of his most famous dishes): Saboyon of Pearl Tapioca with Island Creek Oysters and California Sturgeon Caviar. This dish showcased the molecular gastronomy side of Keller.
Second Courses: Confit D'Aubergine: Sweet Carrots, Broccolini Fleurettes, Pickled Pearl Onions and Toasted Cashews.
Whole Grain Mustard Bavarois: French Laundry Garden Tokyo Turnips and Granny Smith Apple Relish.

The courses came at a glacial speed, each served on a small pure creamy porcelain plate, nothing more than a couple of bites. We stuck to half bottles of wine, a California Chardonnay and a Cabernet. The room was filled with colorful guests, many from all over the world. An English group sat at the table in the center of the room. A table full of Australians sat at another. And Japanese businessman sat in the corner. It's hard to forget that this restaurant is reserved for special events--from purposes of tourism to business.

Third Courses: Moulard Duck "Foie Gras Au Torchon": Strawberries, Marcona Almonds, Sunchokes, Belgian Endive Relish, Watercress and Earl Gray Tea "Aigre-Doux"
Hand-Cut Buckwheat Capellini: Jidori Hen Egg, Crispy Sea Beans, Perilla and Marinated Cypress Seeds

Fourth Course: Olive oil-poached Atlantic Halibut: Monterrey Bay Squid, Nicoise Olives, Cilantro Shoots and Citrus Vierge

Fifth Course: Tartare of Japanese Sea Scallop: Compressed Cucumber, Red Radish, Perilla Shoots, Raspberry Vinegar, and Moulin des Penitents Extra-Virgin Olive Oil

Sixth Course: Maine Lobster Mitts Pochees au Beurre Doux: Hobbs Shore's Applewood-Smoked Bacon, Romaine Lettuce, English Peas, Creme Fraiche, and Chive Blossoms

The Maine Lobster dish is my favorite thus far. But I notice that Keller really has a way with vegetables. Each dish includes perfect vegetables, served without over-complication. I think about the garden next door and how a part of the local, seasonal food movement Keller has been.

Let's cut to the chase and talk about dessert, the 22nd course. Gateau au Chocolat avec Bavarois Praline: Caramalized Gros Michel Bananas and Hazelnut Sorbet followed by Parfait Au Citron: Candied Lemon, Biscotti Tuile and Lemon Snow. That's not all, a candy tray comes filled with handmade chocolates that they pack up in white boxes with Navy blue ribbons for diners as a little doggie bag from heaven. We are at last on the road back to the Gaige House, after a mere 4 1/2 hour adventure of tasting possibly the finest, most expensive food in our lifetime, but unfortunately lost appreciation for about 6 courses ago (although the dessert course brought us back into focus).

The next week I try to arrange an interview with Keller for an article on the restaurant by an interested editor. Keller is traveling and too busy, but he does send an email answering my question about how he maintains such impeccable standards for so many years (which I imagine is the toughest challenge of all).

"
I believe that a truly great meal is not just about great food and wine, but about creating memories. This has always been our goal at The French Laundry: to showcase the finest ingredients available coupled with impeccable service standards that will allow us to create an exceptional dining experience for all our guests," says Keller.

I learn that his latest chef, Corey Lee, is leaving to follow his own career path and I think about how many of America's finest have learned under Keller's apron strings and moved on (i.e. Grant Achatz at Alinea in Chicago). Then it all comes into focus when I thumb through my latest Williams Sonoma catalog and see Thomas Keller's Fried Chicken Kit for sale. Hmmmm. Next restaurant I'm dying to see? This year's James Beard Winner, Dan Barber at the Blue Hill Farm and Restaurant. (http://www.bluehillfarm.com/food/overview/team/dan-barber) I'll let you know how it goes.
http://www.yahoo.com Giving up on My Backyard Farmer's Garden I gave it a valiant attempt, I have to say. For the past two years I have thrown a lot of money, sweat, and tears into creating a lush vegetable garden that would serve as my own backyard farmer's market. It would be as local as local could be, practically zero carbon footprint, my kids would feast on the freshest bounty of antioxidant-rich veggies, you get my drift. But from the beginning, I had obstacles to surmount. The backyard was virgin soil--soil that had never, as far as we know, seen the hand of modern cultivation since the San Gabrielino Indians lived in these parts a long time ago. Hard to believe, with the tallest skyscraper west of the Mississippi in our sights (on a really clear day) from our plot of land in the foothills of Los Angeles, that it is such rough country back here. Other obstacles included the variety of wild critters in the backyard including bears (see photo of mama and baby in our front garden area), snakes, coyotes, raccoons, deer, rabbits, bobcats, squirrels, etc. In April two years ago, we broke ground and dug up the soil, rid it of granite stones the size of small children, composted the soil, irrigated it, and erected a 8-foot chicken wire fence with posts around the perimeter. A gate was in the plans. I carefully planted my seeds in rows (broccoli, spinach, corn, carrots, beets, onions, lettuce, herbs, eggplant, peppers, tomatoes)and waited for something to happen that spring. Within a couple of weeks, tender green shoots came up and I was thrilled. But shortly thereafter, we woke up to see the neat chicken wire fence completely smashed down to the ground. After picking up the fence and placing it back up, the next day it would be smashed again. We finally realized that the bear found the garden inconveniently in his path, so he was entering through the unfinished gateway and smashing his way through to the other side every day. So we rushed up our gate. All things were going well until the little shoots vanished one morning. It was as if a lawnmower had been plied to the entire garden. It was completely fenced in now, so we realized that the common pests--California ground squirrels--were at the root of our garden woes. We quickly applied a bird netting as a roof so that our garden resembled something like an enclosed, square aviary. By then, the garden was wasted because the torrential heat had come. My attempts of resowing the garden were useless, as the blistering sun would destroy the small plants before they could thrive. So during year two, we took another strategy. I had been composting all winter, filling my black compost bin with kitchen scraps and garden clippings. It was routinely knocked over by a rummaging bear, but I would prop it back up and compost some more. My plan was to start my garden early with seeds, compost, complete netting with zero access to pests, and see what happens. I pinpointed the best garden spots to grow a smaller selection of my favorite veggies and hoped for the best. This year, the ground squirrels got smarter and found ways to dig under the gate and slide into microscopic openings in the fence. Every morning, they trimmed the sprouts to the ground. I didn't have the heart to replant, knowing the heat would wither the new starts. To top it off, this year was the season of snakes. The compost pile was routinely gathering interest by a variety of rodents, and what follows rodents? Snakes! We had gopher snakes (California's good, non-venomous rattle snake lookalikes) and rattlers. In fact, we even had a rattle snake hiding out under the trash can that almost nabbed one of us. (see the fat guy coiled up under the trash can?) So this is it - I am formally announcing that I will no longer compost nor attempt to garden. (See the forlorn state of my current vegetable garden, overgrown with weeds.) I am convinced that my carbon footprint will be smaller if I visit my local farmers market (two miles away) and buy produce grown by someone who can manage the hurdles better than I. I now have a whole new appreciation for farmers and what it takes to grow delicious, ripe tomatoes and leaves of emerald lettuce without the appearance of animal bites and slug trails. And to think, the San Gabrielinos lived in these hills, flourishing on local foods and crops, without the aid of metal fencing and modern equipment. Wonder what their secrets were? I'd love to know. http://www.yahoo.com Sinful Delights - Dark Chocolate Scientists have answered people’s prayers by publishing beatific findings on chocolate’s health benefits. It seems that chocolate is so divine these days, it’s wearing a health halo. Food manufacturers are now clamoring to add “healthy” chocolate to their food labels. Health by Chocolate bars are sold with the slogan, “delicious Swiss chocolate that is good for you!”. Bissinger's Spa Chocolate is made “with your health in mind”. And Dove dark chocolate “is not only deep and full bodied, it's also a natural source of cocoa flavanols”. Chocolate products are also getting whipped up with other functional ingredients. Cocoa Tickles, which is made with vitamin E and omega-3 oils, aim to “tickle you pink with guiltless pleasure”. Dark chocolate, containing more flavanols than regular chocolate, is the fastest growing segment of the $10 billion/year chocolate market. One-fourth of households have dark chocolate in the pantry, up from 8 percent during the last two years, according to Hershey.
But are hot selling chocolate products as saintly as manufacturers paint them to be? CocoaVia, a product from Mars Inc, is a functional chocolate bar that recently went under fire from the U.S. Food and Drug Administration for its marketing campaigns which included "promotes a healthy heart" and "now you can have real chocolate pleasure with real heart health benefits". FDA called the claims false and misleading because of the high levels of saturated fat in the products.
Unwrapping the Chocolate Science
Chocolate was passed down to us from the Mayans, who ground the beans of the Theobroma cacao tree to concoct a bitter beverage that eventually was used as a traditional medicine to treat a number of ailments ranging from heart problems to depression. Today’s positive buzz about chocolate and cocoa products is all about their polyphenols, beneficial compounds also found in many fruits, vegetables, tea, and wine. The types of polyphenols found in cocoa products are flavonoids, which include catechins, epicatechins, and procyandins. Over 10 percent of the weight of cocoa powder is flavonoids, which are particularly potent antioxidants. One study found that cocoa had more phenolic phytochemicals and a higher antioxidant capacity than teas and red wine. (1) Chocolate also contains plant sterols, B vitamins, magnesium, copper, and potassium.
Thanks to Mars, which reportedly is behind almost 80 percent of the chocolate research, the results from studies on chocolate have yielded some promising results. It appears that chocolate may help prevent blood clots, lower blood pressure, improve insulin resistance, decrease inflammation, and reduce LDL cholesterol.
In a study published in a 2007 issue of The Journal of Nutrition, researchers discovered that polyphenolic substances derived from cocoa powder may contribute to a reduction in LDL cholesterol, an elevation in HDL cholesterol, and the suppression of oxidized LDL. (2) In the Archives of Internal Medicine in 2007, a meta-analysis of randomized, controlled trials looking at changes in blood pressure was published, noting findings that foods rich in cocoa may reduce blood pressure. (3) Researchers from the University of L'Aquila in Italy found that short-term administration of dark chocolate was followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. (4) In a randomized, single-blind controlled, cross-over study of 17 healthy participants published in American Journal of Hypertension in 2005, scientists concluded that consumption of dark chocolate acutely decreases wave reflections, that it does not affect aortic stiffness, and that it may exert a beneficial effect on endothelial function in healthy adults, important factors in cardiovascular performance. (5) Experts are quick to point out that the benefits of eating chocolate will be better understood with long-term, randomized, clinical trials.
Getting Real
Though the emerging science on chocolate appears hopeful, the overall benefits of eating one of our favorite flavor ingredients may not be as easy to swallow as people might wish it to be. The benefits of chocolate and cocoa-containing products seem to be related to their polyphenol content, but today’s standard chocolate confections are typically a processed mix of chocolate liquor, cocoa butter, cocoa powder, sugar, emulsifiers, and milk that may minimize its potential polyphenol content. The roasting and alkali treatments of cocoa powder can also reduce its flavonoid levels. Depending on harvesting and processing conditions, up to 90 percent of its flavonoids can be lost during processing. In finished products, the amount of cocoa can vary from 7-35 percent in milk chocolate to 30-80 percent in dark chocolate. Dark chocolate generally has twice the amount of polyphenols than does milk chocolate. White chocolate has none.
Let’s not forget about the ample supplies of fat, saturated fat, sugar, and calories that come along for the ride in every chocolate bar. At 135 to 150 calories per ounce, the polyphenol benefits of chocolate might be easily overshadowed by excess calorie intake and weight gain. A Hershey’s Extra Dark Chocolate Bar contains 210 calories, 13 grams of fat, 8 grams of saturated fat, 20 grams of carbohydrates, and 14 grams of sugar in the suggested 37 gram portion (only 3 blocks).
New York Times best-selling author, Andrew Weil, MD, suggests that people may gain health benefits from indulging in an ounce of high-quality dark chocolate that contains at least 70 percent cocoa several times per week. But rather than perceiving dark chocolate as a “health food”, people should consider it a treat that offers enjoyment and satisfaction. With the announcement of a recent poll by the chocolate manufacturer, Cadbury, which revealed that 52% of women would prefer chocolate to sex, that shouldn’t be hard to do.

--Sharon Palmer, RD
Published in Today's Dietitian

References:
1. Lee, K., Kim, Y., Lee, H., and Lee, C. 2003. Cocoa has more phenolic phytochemicals and a higher antioxidant capacity than teas and red wine. Journal of Agricultural and Food Chemistry 51: 7292-7295. http://pubs.acs.org/cgi-bin/sample.cgi/jafcau/2003/51/i25/abs/jf0344385.html
2. Baba, S., Natsume, M., Yasuda, A., Nakamura, Y. 2007. Plasma LDL and HDL cholesterol and oxidized LDL concentrations are altered in normo- and hypercholesterolemic humans after intake of different levels of cocoa powder. The Journal of Nutrition. 137: 1436-1441. http://jn.nutrition.org/cgi/content/abstract/137/6/1436
3. Taubert, D.,Roesen, R., Schömig, E. 2007. Effect of cocoa and tea intake on blood pressure. Archives of Internal Medicine. 167(7): 626-634. http://archinte.ama-assn.org/cgi/content/abstract/167/7/626?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&fulltext=Effect+of+Cocoa+and+Tea+Intake+on+Blood+Pressure%3A+&searchid=1&FIRSTINDEX=0&resourcetype=HWCIT
4. Grassi, D., et al. 2005. Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. American Journal of Clinical Nutrition 81:611-614. http://www.ajcn.org/cgi/content/abstract/81/3/611
5. Vlachopoulosa, C. et al. 2005. Effect of dark chocolate on arterial function in healthy individuals. American Journal of Hypertension 18(6): 785-791.
http://www.ajh-us.org/article/PIIS0895706105000099/abstract http://www.yahoo.com FRESH, a film that offers fresh ideas about a better food system I saw FRESH last night at a Denver film festival hosted by the Hunger and Environmental Dietetic Practice Group. Fresh off viewing Food, Inc, this movie revisited many of the same images and even people. There was Michael Pollan again, cooly dishing on how broke down our food system is. And there was the loopy, lovable Joel at his sustainable farm in Virginia. The same messages were delivered: agriculture has become an unsustainable and immoral method for supporting our food needs. Conventional cattle farms are crowded, causing problems with feeding and caring for animals. It results in sick animals, sick people and a sick environment. The same happens on chicken and pig farms. Fresh spends a lot of time talking about how a more perfect farm could exist. Joel is like a poetic genius in a dirty straw hat, talking about how he rotates his chicken after the cows have grazed, so that the diverse manures nourish the soil and natural grasses and the animals get more nutritious feed. Amazingly, he hasn't applied any modern inputs like seeds, fertilizers or pesticides in decades. A hog farmer in the Ozarks tells his tale of moving from an efficient modern pig farmer fresh out of agriculture school into a sustainable healthy pig farm, where the pigs roam on land, grovel in streams, eat natural forage, and nurse their pigs right after birth--a practice that is unheard of in modern pig farming where pigs are packed into lots so small they can't even move around. In a modern chicken hut, baby chicks are tossed into empty huts like trash, where they spend the rest of their lives fattening up in conditions so crowded that they get trampled to death routinely. Some even have their beaks cut off to be less bothersome on their way to becoming food. A stark comparison to Joel's chicken farming methods. He leads the chickens to a new stretch of forage every day, calling out good morning to his "ladies" as they inspect their fresh patch of land. Modern livestock cultivation has become an efficient process of getting meat fattened and slaughtered faster and faster, with little concern left for the animal or even humans--it's all about providing cheap food. But cheap food will be paid for some time down the line, in the environment and at the doctor's office. I like the fact that Fresh spends more time lingering on images of sustainable farmers smiling on sun-dappled ranches and happy cows grazing on natural forage than it does on the disturbing images of crowded feedlots and dismal slaughterhouses. But the message is still loud and clear. It's a moral act to eat. And this movement has to be led by consumers by voting how they eat three times a day.
www.Freshthemovie.com http://www.yahoo.com A Local, Sustainable Dining Scene at Fruition Restaurant in Denver Chef Alex Seidel of Fruition Restaurant modestly brushes aside his James Beard nomination and recognition in Bon Appetit and Gourmet magazines like slivers of dark chocolate reserved for dessert. Sure, he knows the value of such awards and accolades and is humbled by the praise bestowed upon the restaurant he founded with his business partner, Paul Attardi, more than two years ago. But hanging awards on the wall is not the stuff of Fruition.
“We wanted to bring food from the fine dining establishment—the technique, service, wine, and quality of food—to a restaurant that didn’t feel like a white tablecloth restaurant atmosphere that can be stuffy, pretentious, and expensive. We wanted it to feel like friends were coming over to our house on a Sunday night and we were preparing dinner. It’s the relationship with the customers, when it comes down to it,” sums up Seidel about the culinary philosophy of Fruition, which is located minutes from downtown between the Cherry Creek North, Capitol Hill, and Cheeseman Park neighborhoods. The simple, home dining room feel of Fruition, replete with alderwood furniture and buttery tones, nurtures the relationship Seidel wishes to share with his dinner guests.
“Sophisticated comfort food,” is what Seidel calls Fruition’s cuisine. Which perfectly explains the appearance of such customer favorites as Oyster Rockefeller, Pasta Carbonara, and Lemon Meringue Pie on the menu. Seidel takes these familiar, traditional dishes and then he “does them up in an extra special way”. Take the Pasta Carbonara, which calls upon his home-cured pork belly, a six-minute poached egg, and house-made pasta to create a dish Seidel says would cause “some kind of revolt” if he took it off the menu. The Maple Leaf Farms Duck Breast is another crowd-pleaser, served with Carnaroli Risotto, Grilled Arugula & Smoked Duck Prosciutto, and Red Onion Marmalade. And you should see what he does with Lemon Meringue Pie. “It’s an individual dessert made with lemon curd and served with fresh blueberry compote,” Seidel explains.
When asked if he favors local foods, Seidel lets us in on his latest news: he recently purchased a 10-acre farm that has started producing greens for the restaurant. “I want the cooks to plant the seeds, feed the chickens, harvest the eggs, and make our own cheese. I also want to educate people; I want them to understand that food doesn’t just show up in a box,” says Seidel of his dream for the Fruition Farm, which he is clearly excited about. “This farm will put life back into the restaurant and provide awareness and education for people. It is one idea that will feed the other. It is an important circle—we need to be careful about the human imprint we place on the earth.” And that’s just exactly what he does with Fruition; tread inconspicuously, yet graciously into the culinary scene.
Fruition Restaurant
Location
1313 E. 6th Ave.
Denver
(303) 831-1962
http://www.fruitionrestaurant.com/
Hours
Dinner: Mon-Sat 5-10 pm; Sun 5-8 pm
Price
Entrees: $21-$26
http://www.yahoo.com 10 Tips to Going Green Green is the new black. If you want to stay on top of the latest consumer and business trends, then you need to add eco-literacy to your resume. According to a recent Gallup Poll, 90% of Americans recycle, 83% reduce energy use, 83% use less water, 83% avoid environmentally harmful products, and 73% buy environmentally beneficial products. Thanks to a great deal of high profile media coverage about the ills of our planet, from overflowing landfills and pesticide residues to green house gas emissions and global warming, the public is interested in doing their part to help heal Earth. For those businesses and professionals working in the food system, there is ample room to make a difference. But people are expecting much more than simple green initiatives like recycling aluminum cans. They want to know about an organization’s carbon foot print (the measurement of the impact of human activities on the environment in terms of the amount of green house gases produced measured in units of carbon dioxide) and food miles (the number of miles food travels to get to the dinner plate).
Try out these tips to get going down a greener path.
Think Green
Get together with your teammates and make a green agenda, identifying eco-friendly opportunities, practices, and goals that are achievable over the short term and long term.
Go Paperless
Reduce the use of paper products, whether it’s in the office or on the kitchen floor. Use electronic mailings and registrations as much as possible. When you use paper, search for recycled products.
Reduce Energy and Use of Resources
If you’re in food service, you already know that it can be an inordinately energy and resource draining enterprise. Try to optimize practices and equipment to reduce energy and water use. Investigate new appliances that will reduce energy and water use, explore alternative transportation avenues, train staff in conservation, and delve into alternative energy sources.
Reuse and Reduce Waste
Use reusable supplies whenever possible (think china and silverware over plastic). Avoid the use of Styrofoam, which experts say takes about 500 years to decompose in a landfill. If you must use disposables, try alternative bio-degradable supplies. Cut down on food waste, about 20% of all commercially prepared foods go straight into the trash. And recycle, recycle, recycle.
Support Local
From plugging the farmer’s market to buying from local sources, make local your first choice. Not only might you support small businesses within your community, you can cut down on the number of miles goods and services need to travel to get to your business.
Foster a Sustainable Food Supply
Commercial agriculture is a major contributor to air pollution, water pollution, and habitat degradation. Support organic, sustainable, humane, and free trade practices at every opportunity. Plan menus seasonally and ask yourself if you really need to serve raspberries in January.
Travel Green
Cut down on your impact on green house gas emissions when you travel, from using energy wise transportation to green hotels and convention sites.
Eco-Smart Construction
If you’re designing new construction for an upcoming facility project, turn to energy efficient and sustainable building materials and systems.
Team Up
Join local eco-friendly groups such as the Hunger and Environmental Nutrition Dietetic Practice Group (HEN) or Slow Food USA. List your services in green directories, such as Green Restaurants.
Promote your Green-ness
Give yourself credit for your eco-friendly ways. List your green practices and affiliations on your website and organization materials. Promote the value of environmentalism to your community.

Eco-Friendly Goals

*Save Trees
*Improve Soil
*Minimize Waste
*Create Community
*Improve Local Economy
*Conserve Water and Energy
*Support Local Farms and Farmers
*Reduce Contributions to Global Warming
Source: Sustainable Communities Network http://www.yahoo.com We Can Fix Obesity I interviewed Dr. David Katz yesterday for an article I am writing on his progressive ideas on turning the tide of obesity in America. Just in case you haven't heard the stats, about two-thirds of us are overweight or obese and 16% of kids are in the same boat. I was lucky enough to hear him speak at Dr. Weil's conference in Chicago in May, where he received a standing ovation--something that doesn't happen too often at nutrition conferences. What he says makes sense on so many levels. He basically believes that humans were adapted to an environment of scarce food and hard work. Thus, we never saw a calorie we didn't like and we had to do a lot of running--towards food and away from animals that thought we were food. Dropping human beings into today's landscape of calorie feasts (1,500 calorie desserts are common at restaurants) and no activity is like throwing a polar bear into the Sahara desert. The polar bear is not adapted to the hot climate and it will overheat. We are not adapted to this zero-activity, calorie-frenzy and we overeat and get fat. It all sounds believable, but where Katz gets creative is in his solutions. Where so many nutrition and health experts place their focus is on the perfect mix of protein, carbs and fat that will solve obesity. Or what about sugar substitutes, drugs, and bariatric surgery to cure our weighty problem? Katz says we're all wrong about these suppositions. Instead, we should change the environment so that eating healthy and exercising is the norm--in other words, it's the default to exercise 30 minutes every day and to eat a diet that consists of mostly whole, unrefined plant foods. We have to create a society that makes that happen, because today our environment works hard to make us fat. We have machines to do everything for us, we have too much food in our faces all day long, and it's really tough to know how to eat healthfully when you push your cart down the shopping aisle. But what if we changed things up? What if we banned junk foods, created financial incentives for being healthy, and made exercise in the work day a mandate? What if kids were required to exercise at school and if every neighborhood had a sidewalk or park? What if it became safe for kids to walk to school every day. What if we reingineered our food system to make cooking the norm, instead of take out and convenience foods? It's a wonderful world that Dr. Katz imagines, one that I wouldn't mind being part of.

http://www.davidkatzmd.com/

http://www.yahoo.com Hosting a Food Film Festival Friday night I hosted a Food Film Festival at my house. I invited some friends with a single request: Bring something local, organic and sustainable to the potluck, along with an open mind. The menu was delicious: Potato leek soup, fennel radicchio salad, leeks in white sauce, local cheeses and crackers, goat cheese vegetable lasagna, and fresh apple tart. After filling up, we sat down to watch Food, Inc. Some interesting comments arose, including that perhaps the movie was too lopsided and that it was a little hard to believe that people chose junk food over broccoli because the latter was too expensive. As a dietitian working in the community for years, I think it's hard for people to grasp how difficult it is to eat healthfully when you have little money. There are documented food deserts in poor neighborhoods in this country, which means that in many poor communities the only place to buy food is in convenience stores and fast food joints. They lack access to fruits and vegetables. It's easy to tell people to get out and walk more often as a way to stay healthy, but what if they live in such dangerous neighborhoods it's not possible? Some of my guests found little surprising in Food, Inc, because they were already educated about our food supply and shop regularly at farmers' markets and natural markets. Others were surprised about how much food of our food is genetically engineered and how the meat supply has drastically changed over the years. I'm just glad that enough people found this an interesting idea worth attending. And the food was well worth it! http://www.yahoo.com An Authentic Thanksgiving<br> Think you know all there is to know about celebrating a true American
Thanksgiving?  If you’re solely relying on your childhood history lessons,
it may be time to take another trip down memory lane and make a few
revisions.  Historians are clearing up a few misperceptions about how the
first Thanksgiving feast was likely celebrated.  When the country set aside
Thanksgiving as a legal holiday, it was with the mindset that our country
needed to pull together all of its diverse peoples into a common national
identity.  And what better way to achieve this goal than combine a bit of
myth with history in order to create the romantic vision we hold dear today
of the Indians and Pilgrims sitting down together to celebrate America’s
“first” Thanksgiving in 1621.

When the Puritan “Pilgrims” left England and crossed the Atlantic Ocean
in1620 to pursue a new world in which to practice their faith, they landed
on a rocky shore inhabited by the Wampanoag Indians.  The Wampanoags were
part of the Algonkian-speaking people of the Woodland Culture area.  Settled
in villages along the coast of what is now Massachusetts and Rhode Island,
they lived in round-roofed wigwams, which were made of poles covered with
flat sheets of elm or birch bark.  In many modern day depictions of
Thanksgiving feasts, the Indians featured are Plains-style Indians with
feather war bonnets and tipis and horses in the background, an inaccurate
representation of the New England tribes of the first Thanksgiving.

The Wampanoags life centered upon moving several times during the year to
follow their food supply.  In the spring they fished rivers for salmon and
herring, during the planting season they moved on to forests to hunt deer,
and in the colder months they migrated inland to live on food that they
stored during the year.  The men wore a breech clout made of deerskin looped
over a belt in back and in front and women wore deerskin wrap-around skirts.
During the winter deerskin leggings, fur capes and skins, and moccasins
protected them from the cold.  Both men and women wore braided hair and men
decorated the back of their hair with a single feather.  The Wampanoag
tradition was to greet visitors with respect by sharing their food and
offering assistance.

Thus, when Squanto, an English-speaking Wampanoag who had been to England
with the English explorer, John Weymouth 15 years earlier, ran across the
Pilgrims in the spring of 1621, he offered his assistance.  The Pilgrims
were low on food, living in poor shelter, and about half of them had
perished during the winter.  Squanto stayed with the Pilgrims, teaching them
the skills they would need to survive including cultivating corn and other
new vegetables, building Indian-style homes, identifying medicinal and
poisonous plants, and acquiring sap from trees.
             Come fall, the Pilgrims were in pretty good shape, with
plenty of food to last the winter and strong shelters to protect them from
the cold. The Pilgrims decided to follow the English tradition and host a
Thanksgiving feast to celebrate their bounty.  Thanksgiving festivals were
an important part of Indian tribal celebrations.   In fact, Thanksgiving
feasts have been celebrated by societies since the dawn of time, when groups
gave thanks to God for the bounty of harvest.  Captain Miles Standish, the
leader of the Pilgrims, invited Squanto, Clan Chief Massasoit, and other
members of the Wampanoags (more than 90 in all) to join them for the
three-day celebration.  Wampanoags contributed greatly to the food supply at
the feast.  Captain Standish sat at one end of the long table and Chief
Massasoit sat at the other end.  For three days they feasted together,
marking a time of friendship between two vastly different groups of people.
The feast culminated in the signing of an agreement giving the Pilgrims
rights to a clearing in the forest to build their new town, Plymouth.
Unfortunately, the peace was not long lived and Thanksgiving was not
celebrated between the two groups in the subsequent years.  Not many years
later, the very children of the people celebrating the first Thanksgiving
together ended up killing each other in what was called King Phillip’s War.

The First Thanksgiving Feast

What foods likely graced the first Thanksgiving table?  Conspicuously absent
would have been mashed potatoes (white potatoes hadn’t made their way to the
region at that time) and pumpkin pie (for lack of butter, flour, and ovens).
Food historians tell us more about the foods that likely appeared on the
Thanksgiving menu of 1621.

Seafood: Cod, Eel, Clams, Lobster
Wild Fowl: Wild Turkey, Goose, Duck, Crane, Swan, Partridge, Eagles
Meat: Venison, Seal
Grain: Wheat Flour, Indian Corn
Vegetables: Pumpkin, Peas, Beans, Onions, Lettuce, Radishes, Carrots
Fruit: Plums, Grapes
Nuts: Walnuts, Chestnuts, Acorns
Herbs and Seasonings: Olive Oil, Liverwort, Leeks, Dried Currants, Parsnips

Corn, an Authentic American Food

Corn was a very important crop for the Indians of the Northeast Woodlands.
It was their main food supply and was eaten at every meal.  There were many
varieties of corn: white, blue, yellow, and red.  It was dried into hominy
for use during the winter and it was ground into corn meal to be used in
cornbread, corn puddings, and syrups.  It could be mixed with beans to make
succotash.  The entire corn plant was used.  Husks were braided and woven to
make moccasins, mats, baskets, and dolls.  Corncobs were used for fuel,
games, and rattles in ceremonies.

Succotash

Native American Indians routinely enjoyed this stew of corn and beans.  The
name for this dish originates from the word for boiled corn kernels,
“msickquatash”.  If you’re searching for an authentic addition to your
Thanksgiving table, add succotash to your menu.

Ingredients

½ cup chopped red bell pepper

½ cup chopped yellow onion

1 tablespoon olive oil

2 cups frozen or canned corn kernels, drained

2 cups frozen lima beans

¼ cup water

Salt as desired

Pepper as desired

Cooking Instructions

In a saucepan, sauté pepper and onion in olive oil for two minutes.  Stir in
corn, lima beans, water, and season as desired.  Cover and heat on medium
for 5 minutes until heated through.  Serves 10.

Thanksgiving History Comes to Life

If you’re in search for more historical information about the first
Thanksgiving, visit Plimoth Plantation, in person (137 Warren Avenue,
Plymouth, MA 02360 (508) 746-1622), or online (www.plimoth.org).

Plimoth Plantation is a bicultural museum that offers personal encounters
with history built on research about the Wampanoag people and the Colonial
English community in the 1600s.  Through their exhibits, programs, live
interpreters, and historic settings, Plimoth Plantation promotes a new level
of understanding.


My article appeared previously in Today’s Dietitian.

 http://www.yahoo.com Looking for the Mark of a Mediterranean Diet You don’t have to live on a Greek island to appreciate the health benefits of a Mediterranean diet. After all, well publicized research links eating the Mediterranean way with a number of positive effects, including lengthened life, anti-cancer and anti-depression properties, weight management, protection against Alzheimer’s disease, improved symptoms of rheumatoid arthritis, and decreased risk of heart disease, high blood pressure, high blood cholesterol and diabetes. And don’t forget that Mediterranean cuisine is more than just healthy—it’s downright delicious.
With so many good reasons to dive into Mediterranean food, what’s keeping you from taking the plunge? For many people, the question is simple: “How do I get started? What is a Mediterranean diet and how do I eat those foods?” Contrary to what you might think, the Mediterranean diet is not an exotic way of eating foods from a faraway land, or a “diet” in the sense of something you might go “on” or “off”. Instead, consider the Mediterranean diet as an eating lifestyle followed by residents of the countries surrounding the Mediterranean Sea (Egypt, Morocco, Syria, Tunisia, Turkey, Algeria, Greece, Albania, Israel, Spain, Italy, France, Croatia, Lebanon, Libya and Malta).
The Mediterranean Diet Revealed
The main ingredients of the Mediterranean diet include:
- Abundant amounts of whole grains, fruits and vegetables.
- Moderate portions of cheese and yogurt.
- Healthy fats, like olive oil, nuts, avocados and canola oil.
- Wine in moderation, usually with meals, if you drink.
- Fish and seafood.
- Small amounts of red meat, only a few times per month.
- Daily physical activity.
Bringing the Mediterranean diet home. Many of the principles of the Mediterranean diet can be applied to your own style of cooking and eating. Try switching your cooking oil to olive oil, eat more of your favorite whole plant foods like grains, fruits, vegetables and legumes, cook fish more often and exercise every day—and you’re just about there. Check out our examples of how to “Med–up” your diet to see how easy it is.
Turn This into……………………………. That
White toast with butter and jam Oatmeal with walnuts and strawberries
Meat lasagna with garlic bread Vegetarian spinach lasagna, garden salad with olive oil and lemon juice
Pot roast dinner Baked salmon with pinenuts, sautéed broccoli and bulgur
Ice cream sundae Nonfat plain yogurt with fresh fruit and pecans
“Marking” Mediterranean. Another fun and tasty way to ease your way into Mediterranean eating is to look for traditional Mediterranean foods that bear the Med Mark, a symbol placed on food and beverage products that represent the core foods and drinks of the Mediterranean diet. The Med Mark is a program of the Mediterranean Foods Alliance, a group of partners that includes health professionals, scientists, food companies, retailers, culinary experts and media that work together to help people eat and live healthier lives—thanks to the Mediterranean Diet.


The Med Mark, a symbol you can find on foods and beverage labels signaling that it meets the criteria for a Mediterranean food established by the Mediterranean Foods Alliance.
The Med Mark, currently on more than 160 food and beverage products ranging from tomato sauce to extra virgin olive oil, means that the product meets nutritional criteria based on findings from research on the Mediterranean diet and the U.S. Food and Drug Administration’s definition of “healthy.” A product must contain:
• No added trans fats in any amount (limit of 0 grams).
• No more than 8 percent of total calories from saturated fat.
• No more than 480 milligrams of sodium (side items and snacks) or 600 milligrams (meal-type foods).
• No more than 4 grams of added sugar (or about 1 teaspoon).
So now that you know how easy it is to “Med-up” your favorite dishes or find traditional Mediterranean foods in supermarkets, it’s time to get started and enjoy the beautiful life ala Mediterranean.
Mediterranean-Style Baked Fish
4 teaspoons extra-virgin olive oil
1 medium onion, thinly sliced
4 tablespoons white wine
2 garlic cloves, finely chopped
8 Kalamata olives, pitted and chopped
½ teaspoon capers
¼ teaspoon dried oregano
¼ teaspoon freshly grated lemon zest and ¼ tsp. of fresh lemon juice
½ teaspoon salt, divided
½ teaspoon freshly ground pepper, divided
16 ounces thick cut, firm fleshed fish fillets, such as halibut or cod
1. Preheat oven to 450 degrees, or heat up the grill.
2. Heat oil in a medium non-stick skillet over medium heat. Add the onion and cook until lightly browned (stirring frequently). Add wine, lemon juice and garlic and simmer for 30 seconds. Stir in olives, oregano, capers, and lemon zest. Season with half of salt and pepper.
3. Season fish with the remaining salt and pepper. Arrange the fish in a single layer in a baking dish or on a large sheet of aluminum foil with the sides folded up to make a border so the juices won’t run off. Place foil in a baking dish for easy transport to the grill.
4. Spoon the olive-caper mixture over the fish. Bake in the oven uncovered until the fish is just cooked through 10-20 minutes. If grilling, place foil on grill making a loosely sealed pouch and grill 15-20 minutes until fish is cooked through. Serve with sauce.
Serves 4
Nutrition Information per Serving: 167 calories, 20 grams protein, 4 grams carbohydrate, 6 grams fat, 1 gram saturated fat, 145 milligrams sodium, 1 gram fiber.
Recipe courtesy Mediterranean Meals for the Mediterranean Foods Alliance (www.mediterraneanmark.org) http://www.yahoo.com Sharon has Two New Books on the Market Look for two new book contributions from me:

Cultural Food Practices (American Dietetic Association, 2010)
This is a great resource for health care professionals wanting to understand a little bit more about the food practices of different cultures. Including chapters on American Indian, Alaska Native, African American, Mexican American, Central American, Caribbean, South American, Asian Indian and Pakistani, Chinese American, Hmong American, Filipino American, Korean American, Cajun and Creole, Jewish, and Islamic (my chapter), the book focuses on understanding how food choices and customs might impact health. The focus is on diabetes prevention and treatment.

You can order the book here: http://old.eatright.org/cps/rde/xchg/ada/hs.xsl/shop_22795_ENU_HTML.htm

Environmental Nutrition 2010 Healthy Eating (Belvoir Media Group 2010) will be coming out soon (www.environmentalnutrition.com). This book is designed to give you the latest science on healthy eating to promote optimal health and disease prevention. It covers everything from choosing the best carbs to understanding your fluid needs. Healthy Eating is the ultimate science-based eating guide.
 http://www.yahoo.com 100  Mile Diet<br> Check out this short film by Jody Kramer made for the 100 Mile Diet Society in Vancouver, BC. The film follows every ingredient of a delicious and simple meal to its source--all within a 100-mile radius. The film takes you all the way from a dairy farm to a Vancouver kitchen, offering sweet lessons about eating a la local.

http://foodshed.100milediet.org/videos http://www.yahoo.com Top Food Trends For the Decades The Food Channel® (www.foodchannel.com) editorial staff has compiled a look back at the last decade in food, giving a perspective on the top flavors, biggest foods, food influences and top food stories.
“Our chefs and editorial staff have seen a lot of changes in the last ten years,” said Kay Logsdon, Managing Editor of The Food Channel. “Food has become a story like never before, and it’s interesting to look back at how its growth has impacted our society. Over the last few years, we’ve been able to visit restaurant after restaurant, attend the biggest food shows, and try new products, giving our editors a first-hand look at what’s been happening with food.”
According to foodchannel.com editors, the biggest trends of the last decade (2000-2009) include—

TOP TEN TRENDS OVERALL
• Sushi
• Bacon
• Cupcakes
• Sliders
• Gourmet Burgers made with Kobe or Angus Beef
• Superfruits such as Acai, Pomegranate and Blueberry
• Oils, such as olive oils and truffle oils
• Whole grains, such as Kashi, polenta, risotto
• Artisan foods, particularly in breads, cheeses and dark chocolates
• Coffees, teas
DECADE’S TOP FLAVORS
• Pomegranate
• Wasabi
• Cranberry
• Ginger
• Blueberry
• Hibiscus
• Bacon
• Green tea
• Dark Chocolate
• Mint

TOP TEN FOOD INFLUENCERS OF THE DECADE
• Organic foods, along with Locavore and Community Supported Agriculture
• International Cuisines
• Food TV and Internet
• Food Safety
• The Economy and subsequent shift to home cooking
• Fast casual restaurant concepts
• Fair trade and Artisan concepts in bread, chocolates, cheeses
• Mobility/Social Media/Twitter notifications/Underground dining
• Mixology
• Culinary education

TOP FOOD PEOPLE OF THE DECADE
• Food bloggers
• The local farmer
• Celebrity Chefs in general: Rick Bayless, Rachael Ray, Paula Deen, Bobby Flay, Guy Fieri, Emeril Lagasse, Gordon Ramsey, Giada De Laurentiis, Mario Batali, Alton Brown, Tyler Florence, Jaime Oliver, Ina Garten
• Julia Child/Julie Powell
• The home cook
• Grant Achatz
• Alice Waters
• Thomas Keller
• Martha Stewart
• The local restaurant chef

TOP TEN GENERAL NEWS TOPICS OF THE DECADE IMPACTING FOOD
• Food Safety (tomatoes, green onions, H1N1)
• Food Prices
• Slow Food
• Sustainability
• Consumer generated advertising (Dorito’s Super Bowl ad)
• The demise of traditional publishing (Gourmet Magazine)
• Organic
• Private branding
• Carl’s, Jr.’s edgy advertising
• McDonald’s innovation

DECADE’S TOP RECIPES
• Macaroni and Cheese
• Bread Pudding
• Risotto
• Biscotti
• Ceviche
• Deep Fried Turkey
• Crème Brulee
• Bruschetta
• Tilapia
• Guacamole

TOP RESTAURANT TRENDS OF THE DECADE
• Fast casual concept
• Tapas and shareables
• Gastropub
• Molecular Gastronomy
• Taco Trucks
• Underground dining
• Fusion
• DIY
• Catering
• Upscaling of Bar food

Logsdon emphasized that all of the lists are compiled as opinion, and are not necessarily based in scientific evidence. “We did this to create dinner table conversation as much as anything,” she said. “Food is a natural meeting place, regardless of your political, religious or personal preferences—you can always talk about food.”

About The Food Channel®
The Food Channel (www.foodchannel.com) immerses visitors in a vibrant online community—comprised of food enthusiasts, culinary students and professionals—joined together by a passion for all things food. The site includes original features, chef-tested recipes for all occasions, chef profiles, 4-star food photography, book reviews and food-event coverage. Visitors will also find a variety of videos on cooking techniques, recipe preparation and interviews on topics of current interest. Weekly and monthly trend and recipe newsletters are available by signing up on the site. For additional food news, trends, recipes, professional tips and reviews, visit www.foodchannel.com. Follow The Food Channel on Twitter at www.twitter.com/foodchannel or Facebook at www.facebook.com/FoodChannel. http://www.yahoo.com Speaking Out on The Sacrificial Cow (and Other Livestock) I just caught up with my Newsweek, which included an article by Jennie Yabroff entitled No More Sacred Cows. (http://www.newsweek.com/id/228720) I love her pieces on food and I find it so encouraging that Newsweek is including a regular column on food now. But I had a bone to pick in this issue, because she brought up something I hear quite frequently: why worry about sustainable, humanely-raised meat when we just end up killing animals prematurely to eat them anyway? Yabroff says, "While it's true that sustainably raised, grass-fed beef may be better for the consumer, it's hard to argue that it's ultimately better for the cow. What these steak apologists seem to be missing is that no matter how "lovingly" the cow was raised, no matter how much grazing or rooting he did in his life, he gave up that life to become their dinner. Carnivores who only ate the flesh of animals that had died of natural causes at the end of long, satisfying lives might have a claim to moral superiority, but what to call them? Corpsevores? And if these organic farm animals have such great lives, isn't the more humane thing to eat a cage-raised, industrially processed chicken? At least we'd be putting it out of its misery."

Of course, Yabroff raises some interesting questions here about our relationship with meat. We're so removed from our food source, that we rarely question how the steaks end up on the Styrofoam tray. But thanks to movements like those started by Food, Inc., people are paying more attention to where their meat comes from. I still can't agree with the notion that caring for livestock in a humane fashion doesn't really matter, because in the end the animal is sacrificed for our dinner plates. Let's see: conventional feedlots where cattle are fed grain which is not their evolutionary diet (thus they feel generally bad and require antibiotics), are forced into overcrowded conditions with no opportunities for graising or even walking in some cases, caked in manure for their miserable lives....or a farm like Joel Salatin's where animals graze on pasture, stretch their legs, are allowed to be with their young, don't require antibiotics, and live a life much closer to their evolutionary past. They both end up in the slaughter house, but I do think the difference matters.

I really liked the bit in Avatar where Neytiri was angry at Jake for forcing her to kill all of the wild animals that were chasing him. Why? Because she had wasted their lives. Later, she teaches Jake to hunt game, thanking the animals for their lives when they were caught and killed. When is the last time you thought about the animal that took its last breath for your dinner plate? What really gets me going is when that meat is wasted. And don't even get me started on massive beef recalls. http://www.yahoo.com On Meeting Eric Schlosser I was invited to the Food, Inc media party in LA to celebrate the DVD release of the film. I met Robert Kenner, producer/director of Food, Inc. He was very interested in my feedback regarding the film, and was pleased that his film had started a "movement." Then I met one of my heroes, Eric Schlosser, the journalist behind Fast Food Nation and Food Inc. Eric was very humble and gracious, more than happy to speak with me among the crowd of people, each hoping to have a word or two with him. When I told him how much I appreciated his bringing this film to the American public, he gave Michael Pollan a lot of the credit for the growing food movement. He was happy that the movie had cut through so many levels of society, it wasn't just a "preaching to the choir" sort of experience. Although, he really feels that the poverty issue requires a lot of attention, and that he is "on his way to Washington to do something about it." It's difficult for people to afford the kind of healthful food highlighted in Food, Inc. And many poor neighborhoods are situated in food deserts-areas where there are no grocery stores or availability to fresh, whole foods. I also told him that I had received some feedback that the movie was political or unbalanced, thus people did not believe all of the facts presented in the movie. He answered that it's funny, because the food issue crosses through all political lines. "There are a lot of Republicans that buy only organic foods," he added. "I have only one more question. What's your next project?" I asked. To which he replied, "I'm done with food. I've done all that I can with it. My next project is nuclear weapons." And with that shocking response, the crowd swallowed him up. Can't wait to hear more from Eric Schlosser on how to solve that big ole problem. http://www.yahoo.com Top Functional Food Trends of 2010 By Sharon Palmer for Environmental Nutrition February 2010

As the new decade unfolds, functional foods—foods that have a beneficial health effect—are as hot as ever. In fact, the functional food industry is projected to grow 56 percent between 2008 and 2011. What’s driving the interest in functional foods? Barbara Katz, president of HealthFocus International, a company focusing on health and nutrition market research, says it’s all about age. “Boomers are used to having what they want and they are no different when it comes to their health. One of the biggest trends we see is the increase in the perceived control shoppers think they have over their own health. Shoppers now want to be a part of the dialogue and are increasingly going to the internet and to one another to seek answers to questions and gather information before they go to the doctor. On the other side of the spectrum, 18-29 year old shoppers are driving the interest. But younger shoppers have the greatest concerns over things like appearance and energy, when the oldest shoppers switch their concerns to more age-related things.”

Defining functional foods. It’s been tough to pin down what the term “functional food” means. According to the April 2009 position on functional foods by the American Dietetic Association (ADA), all foods are functional at some physiological level, because they provide nutrients or other substances that furnish energy, sustain growth, or maintain or repair vital processes. While the functional food category is not officially recognized by the Food and Drug Administration, the ADA considers functional foods as whole foods and fortified, enriched, or enhanced foods that have a potentially beneficial effect on health. This criteria creates a list of functional foods as varied as nuts, tomatoes, calcium-fortified orange juice, energy bars, bottled teas, foods with fish oils and gluten-free foods. Unfortunately, there is a lot of misleading information about the health potential of functional foods. Thus, it’s important to evaluate each product on the basis of scientific evidence before you buy into their benefits.

Top 16 Functional Foods for 2010
EN investigated current food trends in order to make their predictions for the top functional foods you might see hitting market shelves this year.

1. Zest for Spices. From Latin to Indian, spices reign supreme. Thanks to the well-publicized health benefits of spices like turmeric and pepper, the public has more reason to feel the heat. Look for exotic spices in unusual places, from potato chips to chocolate bars.
2. Sweet Potatoes, One Hot Potato. Sweet potatoes are turning up everywhere, from French fries to chips. A delicious alternative to the white potato, sweet potatoes are nutrition superstars of fiber and vitamins A, C and B6.
3. Culinary Herb Amore. Green herbs, from rosemary to cilantro, are the new black in the food product world. They not only provide gourmet flavor, aroma and appearance, people equate green herbs with health-promoting antioxidants. These verdant herbs are highlighted in unexpected foods, such as ice cream and cookies.
4. Free Food. Anything carrying “free”—from gluten-free to milk-free—on its label is poised to be popular. More and more people are in pursuit of foods that fit their own personalized nutritional needs. The latest generation of “free” foods puts an emphasis on taste and quality.
5. Immune Booster. Foods claiming to boost the immune system, such as probiotics and antioxidants, are on the upswing, thanks to recent swine flu fears. But be vigilant against overzealous marketing claims about the immune-fueling power of some products.
6. Eating up Aromatherapy. Why stop with the usual aromas like cinnamon and sage you associate with your favorite foods? Now you can find lavender, rose water and lemon oil in a biscuit or beverage for a spa-like culinary experience.
7. Energy Drive. Energy is a big word in food marketing. Stimulating ingredients such as caffeine and ginseng are popular in beverages, as well as bars, candies and gums. There is limited evidence that energy drinks decrease mental fatigue, but experts stress caution when consuming high-caffeine products, especially if you are sensitive to caffeine and consume more than one per day.
8. Good Digestion. From high-fiber to probiotics, it’s all about promoting a healthy colon. Look for high-fiber to make a presence outside of the cereal aisle in sweeteners, yogurts and even beverages. Probiotics are thinking out of the yogurt carton by showing up in nutrition bars, cheese and even pizza.
9. Scaling Down. Weight control foods continue to be popular, thanks to public knowledge about the burden of obesity in our society. Foods and beverages that make you feel fuller (such as high-fiber products) and products containing ingredients proposed to boost metabolism (like green tea) are making a splash, but keep in mind that there is little scientific evidence that indicates foods can promote significant increases in metabolism.
10. Superfruits to the Rescue. Superfruits such as acai and blueberries are as popular as ever. They are turning up in smoothies, cereals and desserts. While eating more fruit is a definite plus—it is a low-calorie, nutritious way to up your fiber, vitamin, and antioxidant intake—be careful about exotic superfruit scams that ask for a high price and claim miraculous benefits.
11. Omega-3 King. With a body of scientific evidence supporting health benefits, omega-3 fatty acids continue to rule the supermarket aisle. Not only are they found naturally in foods like walnuts and fish, they are added to a growing list of foods including juice, salad dressings, yogurt and even ice cream.
12. Power Snacks. “Smart” snacks do more than satisfy a growling stomach, they provide key functional ingredients from nuts, fruits, seeds and added vitamins, minerals, antioxidants and fiber. While many provide smarter snack choices than vending machine fare, keep an eye on the nutrition facts label to know what you’re getting.
13. Brain Food. Foods marketed to boost brain power in all age groups—from infancy to the senior years—are all the rage. Ingredients such as omega-3 fatty acids and CoQ10 are star ingredients in “brain” foods like bars, juice and cereals. Though there is immerging evidence on the power of various nutrients to promote cognitive health, beware of overly optimistic benefits advertised on many products.
14. Antioxidant Buzz. Antioxidants are definitely this year’s food buzz word; they’re being pushed in everything from tea to candy. Remember that antioxidants found naturally in whole plant foods are linked with optimal health, but studies have found that taking single antioxidant supplements may not be so healthful—this practice was linked with higher lung cancer rates, especially among smokers.
15. Beauty By the Bite. Foods and beverages aimed at anti-aging and beauty have made it big. Containing such ingredients as resveratrol or vitamin E, bottled beverages and chocolates are hoping to turn back time on your face. While the science on nutrition and beauty is still in its infancy, there is some evidence that essential fatty acids and vitamins C and E may provide some skin benefits. Be on the lookout for products that sound too good to be true.
16. Botanical Bonanza. Look for botanicals, from gingko biloba to Echinacea, to make a larger presence in products such as beverages, snacks and candies. Many foods stocked with botanicals (substances coming from plants) highlight their purported health benefits, but experts warn that many botanicals have not yet been sufficiently tested for safety and dosage levels.

The anti-functional food movement. Ironically, one of the hottest food trends of the year is an emphasis on pure, clean foods—free of toxins, chemicals and additives. Even the packaging of many new age foods have gotten a clean facelift, featuring minimal labeling and see-through packaging, allowing consumers to see how “pure” and “real” products really are. Maybe this movement is on to something, because the best functional foods on our list are those that are minimally processed, found in their whole state, and naturally rich in vitamins, minerals, fiber and antioxidants. http://www.yahoo.com Chobani Greek Yogurt Event at Providence Last night I was invited, with a handful of other media dietitians, to Providence on Melrose Ave in Los Angeles for a dinner hosted by Chobani Greek Yogurt. This cool, sleek restaurant, all done up in sheer beige, eclectic ceramic artwork on the walls, and orchids everywhere you looked, had showcased Greek yogurt on every dish of the menu, which was created by Providence Chef, Michael Cimarusti. It's easy to tell why Cimarusti's restaurant was nominated for a James Beard, his passion and care shine through into each dish. For starters, the amuse bouche--with Gruyere filled puffs--was served on a slab of freshly cut wood and the panna cotta marinated Japanese sea scallops with crispy buckwheat and black truffle was served in some lava-like black bowl. But the real wow factor was all about his surprising use of textures, forms and flavors, from the crisp surface of chick pea cubes to the velvety yogurt sauces with hints of coriander, mint and cumin. And the wines were phenomenal, with the gifted sommelier filling us in on the characters and origins of each wine served. The Gessami Gramona 2008 had such a captivating fruity, floral aroma it could have been bottled as perfume. I am finding the current love affair with Greek yogurts, exemplified by Chobani Greek yogurt, to be a happy one; it is made with tradition and a commitment to more natural ingredients than our traditional American style yogurts that are typically filled with chemicals, artificial colors and sugars. And now I have a new appreciation for how Greek yogurt can be used in cuisine, thanks to Chef Cimarusti. Check out chobani.com for recipes and cooking tips and visit Providence restaurant, providencela.com next time you're in town. http://www.yahoo.com End of the Line<br> I just watched End of the Line (www.endoftheline.com), a documentary about the global fishing situation. This isn't a new subject for me; I report on eco-friendly fish choices all of the time. But to see vivid footage illuminating the rate at which humans are emptying the oceans is quite a new experience for me. One one side of the issue, as a dietitian and health advocate, I enthusiastically recommend eating fish. I am a vegetarian/fish eater myself. But the other side of the issue is highlighted by this film; our love affair for fish and sushi is destroying our prospects for enjoying fish in the not so distant future. In the film the sad story unfolds: Scientists analyze the depletion of fish species, present the facts to world governments with suggested standards at which they should allow fishing, the governments ignore these standards and allow a much higher volume of fishing, the fishing operations ignore already too high government standards and fish much more than they are allowed to fish. Throw into the equation the devastating effects to the ocean ecosystem and the wasteful nature of many modern fishing techniques, and it's a grim picture. But the message of End of the Line is not about saying "no" to fish, it's about eating fish thoughtfully. There are many fish you can choose to eat that are plentiful, fished in eco-friendly ways, and do not contain dangerous levels of toxins. My favorite resource for fish choices is SeafoodWatch through the Monterrey Bay Aquarium (www.SeafoodWatch.org), which just published a new set of fish recommendations. You can even download a free app on ITunes so that when you go to restaurants or the supermarket, you can say no to threatened fish species, and say yes to sustainable fish sources. If we eat fish more thoughtfully, there will be plenty around to sustain the human population, which seems to need fish for survival. Omega-3 fatty acids are turning out to be much more important to human health than we ever suspected. So let's keep fish populations alive and healthy for the next generations to come. http://www.yahoo.com Dietitians Help Deliver Disaster Relief in Haiti — A Special Interview With Ellen Boldon, RD Haiti’s devastating earthquake has captured the hearts of people worldwide. About 200,000 people have lost their lives and 700,000 people have been displaced in the Port-au-Prince metropolitan area, according to U.S. Agency for International Development figures. During a natural disaster of this magnitude, many healthcare professionals—dietitians among them—join relief efforts volunteering their services. It’s easy to understand why food and nutrition professionals need to step up; much of the basic need boils down to providing food and clean water for a multitude of needy people. Since the earthquake, the United Nations World Food Program (WFP) and partners have provided emergency food assistance to approximately 1.7 million people, including approximately 950,000 people through a 16-site distribution system. The WFP and nongovernmental organization (NGO) partners are also distributing food to areas outside Port-au-Prince, including orphanages, hospitals, and spontaneous settlements.

I touched based with Ellen Boldon, RD, nutritionist at St. Boniface Haiti Foundation, on February 7 to get a better idea of how dietitians are doing their part in Haiti.

See my interview here:

http://www.todaysdietitian.com/news/exclusive0210.shtml http://www.yahoo.com FDA Cracks Down on Food Labeling The FDA sent 17 warning letters to food manufacturers who are putting misleading labels on food packages. Among the products with such labels are Gerber baby food, Juicy Juice, Dreyer’s ice cream, POM pomegranate juice, and Gorton’s fish fillets. Read more:
http://www.fda.gov/ICECI/EnforcementActions/WarningLetters/2010/default.htm http://www.yahoo.com Food Waste, a Serious Problem for the 21st Century “We waste enough food to fill the Rose Bowl every day,” says Jonathan Bloom, M.A., who spoke at the American Dietetic Association Food and Nutrition Conference & Expo in Denver on October 20, 2009. As a result of researching food waste for the past five years, Bloom started the website, www.WastedFood.com, and is currently writing a book on food waste in America. If the size of the Rose Bowl is hard to fathom, here’s another shocking number: more than 40 percent of the food produced for consumption in the U.S. will never be eaten. In fact, food waste in America has increased by about 50 percent since 1974, reaching more than 1,400 calories per person per day. That’s almost half of the daily calorie requirement for the average person. These were the findings of researchers from the National Institute of Diabetes and Digestive and Kidney Diseases, published in November 2009 in the Public Library of Science (PLOS.)
Why are we food wasters? The answer to that question is complicated and requires introspection. “We’re not taught to value food. In the past, we hardly wasted any food. During the Great Depression, people had to scrimp to have enough to eat,” says Bloom. Chances are you recall your mother admonishing you to “finish your plate”, but those words aren’t heard as frequently today. Bloom believes it’s all because food is now abundant and cheap, adding, “Food is at 10 percent of total household expenditures, it’s at an all-time low. America grows enough food to provide 3,900 calories per person per day.”
Restaurants are another culprit behind food waste. “Portions are out of control. At buffets, much of the food is thrown out, either when people take too much or at the end of the day,” says Bloom. It’s easy to observe the sheer volume of food waste every day at restaurants, cafeterias, schools and hospitals across the land. And it’s not a coincidence that the rate of food waste has increased along with our appetite for dining out.
The “perfect food” expectation is another big contributor. “If it’s not pristine in appearance, then we throw it out,” says Bloom, who has studied food waste in many settings including supermarkets. On Bloom’s website, you can check out a photo gallery of supermarket foods that ended up in the dumpster—from gorgeous strawberries to bakery cakes. Our penchant for perfect food is fueling food waste all the way from food production to the dinner table. “People go by the rule, when in doubt, throw it out,” adds Bloom.
In the end, we overproduce food in America at all levels—from the farm and food manufacturing to supermarkets, restaurants and home kitchens. When food is overproduced beyond our needs, it is often allowed to spoil before it can be put to good use.
The high cost of food waste. Why should you care about food waste? Here’s the toll that food waste places on our country.
*Environmental
Food waste exacts a high cost on the environment in more ways than one. “Wasting food squanders resources like energy, water and soil. Seventeen percent of the energy in the U.S. is used to grow and distribute food. Ninety percent of the water in the U.S. is for agriculture usage. We are losing soil in the U.S. ten times faster than we can replenish it,” stresses Bloom. According to the PLOS study, wasted food uses about 300 million barrels of oil per year (four percent of the total U.S. oil consumption), and more than one-fourth of the total freshwater consumption.
The PLOS study researchers also reported that food waste rotting in landfills produces substantial quantities of methane, a gas with 25-fold more potent global warming potential than carbon dioxide. “Landfills are the number two source of human-related methane. Food accounts for 18 percent of the landfill contents,” explains Bloom. Food waste is unsustainable.
*Economical
Food waste carries a hefty price tag, estimated at $150 billion per year on a dollar per pound basis. In today’s economic climate, these figures are hard to ignore. This cost is carried all the way from the farm to your fork, where it is ultimately reflected on your tab. Food waste can eat up a larger portion of your household dollars that might better be spent elsewhere.
*Social
Consider that the rising rate of food waste coincides with an increasing number of hungry people in America, and you’ve got an inkling of the social dilemma caused by food waste. The U.S. Department of Agriculture reports that in 2008, 49.1 million people were food insecure (i.e., lack of access to enough food to fully meet basic needs at all times due to lack of financial resources), up from 36.2 million in 2007. “We have so much excess food, why not feed people?” asks Bloom.
It seems our culture of food thrift has gone by the wayside. Unfortunately, we are teaching a whole new generation that food is disposable. Bloom adds, “We are teaching our kids to waste food. Schools have a massive amount of food waste. The message we should send our kids is that food waste is not OK. Food should be respected."
Putting an end to food waste. The bright side of food waste is that it’s largely fixable. The U.S. Environmental Protection Agency (EPA) urges the “3 Rs” for food: reduce, reuse and recycle. By first reducing the amount of food wasted—smaller portions at restaurants and less food rejects in supermarkets—then recycling food by feeding hungry people, feeding animals, industrial uses (i.e. rendering used fats and oils) and composting, you can reduce the amount of food that ends up in the landfill. Here’s how.

Food recovery programs in action. Ever wonder what happens to day-old bread from the bakery, bruised bananas in the produce aisle or stale donuts from the donut shop? While oftentimes these foods end up in a dumpster, food recovery programs are working across the country to find a home for these edible, but not sellable foods. Food recovery agencies coordinate volunteers to pick up food donated by supermarkets, restaurants and farms. Businesses that participate in food recovery can receive tax benefits for their donations, as well as freedom from liability lawsuits thanks to the Bill Emerson Good Samaritan Food Donation Act. If you know of a business that might want to support food recovery, contact the Society of St. Andrew (www.endhunger.org) for more information.
Reducing Food Waste, One Day at a Time
There’s a lot you can do about trimming food waste. Our food waste expert, Jonathan Bloom, shares a few tips:
*Stop and think about how much food ends up in your trash each week.
*Plan meals. To avoid over-purchasing, think about what meals you will serve during the week. Keep in mind how much time you actually have to cook, not how much time you wish you did.
*Make a grocery list and stick to it. Don’t come home with too much food due to impulse buys.
*Serve reasonable portions. People can always take seconds, but it's harder to save food from someone's plate.
*Save leftovers! But don’t forget to use those leftovers. Simply delaying the waste doesn't help.
*When eating out, consider portion size. Find out how big the portions are and order accordingly. Order based on how much you want to eat, not what you feel expected to order. And don’t forget to take home leftovers. http://www.yahoo.com National Nutrition Month Tip<br> National Nutrition Month 2010:
It's Not Just About How "Low" You Can Go
Check out my National Nutrition Month Tip that got posted at Health Castle:

http://www.healthcastle.com/nutritionmonth2010_read_ingredient_list.shtml


We are used to choosing packaged foods that are low in something, or are free of something (e.g. low sodium, fat free, sugar free). However, it's not just about how little a food gives you, it's about how much a food gives you.

When you pick up a food package in the supermarket, don't just focus on calories, fat, sodium, and carbs. Look at the ingredient list, see how many artificial ingredients are listed, look at how many key nutrients are provided in the food (i.e. calcium, vitamin C, iron, protein), and consider what the food gives you back in return for those calories.
http://www.yahoo.com Art Imitates Life in Portion Size<br> The Mindless Eating and portion control guru, Brian Wansink, whom I met at a tomato farm tour a couple of years ago, just published a fascinating study. He analyzed the depicted portion sizes in 52 paintings over the last millennium of the most famous artistic interpretation of a meal, “The Last Supper.” He discovered that portion sizes increased over the past millennium; the size of the main dish increased by 69.2percent, bread increased by 23.1 percent and plate size increased by 65.6 percent. http://www.yahoo.com Let's Move!<br> I'd like to share a guest blog from Lily Chen, dietetic student at NYU and my writing intern this year.


It is an exciting time to be in the nutrition field! Ever since Michelle Obama’s campaign to fight against childhood obesity “Let’s Move" began, nutrition has been at the forefront of national news. About 25 million children are obese today. On top of that, the list of diseases they encounter do not stop. Type 2 diabetes, hypertension…the list is endless. It is frightening to see children experience diseases that only adults usually get in their later years.
It is also frightening to know that people are not well-informed about health and nutrition and there are people out there who are taking advantage of this. Marketers are boldly targeting children. Fast food companies want to create consumer loyalty. By appealing to children at an early age, their brand becomes more popular. Take McDonald’s for example, haven’t we all heard about Happy Meal toys? I remember when I was younger I would beg my mom to buy an extra Happy Meal for herself just so I could get an extra toy. I never fell in love with the food itself. However, the strategic methods McDonald’s used, from commercials to celebrity endorsements, made me want a piece of the brand.
From taking note of all of this, it may seem impossible for the nation to dig itself out of the endless number of problems. However, remember that health should be a priority. Each person makes progress on his or her own terms. As Michelle Obama said in an interview with USA Today, "We don't have to be 100% perfect. My kids eat dessert. My kids watch TV. ... I love burgers and fries, and I don't want to live a life where I can never have them again.” This health initiative demands a lifestyle change. Indeed, it will be difficult to adhere to. However, as long as you have the determination and the passion to become healthier, a healthier you is not that far behind.
“Let’s Move” is a comforting and motivational campaign. There are people out there who want to help and want to join in this journey towards becoming healthier individuals. I can’t wait to see the progress everyone will be making! http://www.yahoo.com Food, Cuisine, and Cultural Competency<br> Yesterday a package arrived with the book, "Food, Cuisine and Cultural Competency". I wrote a chapter in it about Swedish Food Culture, and shared some of my favorite Swedish recipes. I feel like Sweden is my second home, considering my husband (Peter) was born there and we have visited so often. It was fascinating studying the nutrition and health culture of the country in order to write this book chapter.

Check out the book: http://www.jblearning.com/catalog/9780763759650/

Here's my husband's recipe for Swedish Meatballs:

Köttbullar (Swedish Meatballs)

Meatballs:
1 pound lean ground beef
1/2 c. fine breadcrumbs
1/3 c. milk
1 small onion, diced finely
1 egg
1/2 t. salt
1/2 t. black pepper
Nonstick Cooking Spray
Sauce:
2 T. margarine or butter
2 T. flour
1 c. half and half
1 c. milk
1 cube beef bullion
1/2 t. salt
1/2 t. black pepper
1 t. soy sauce
1 t. jelly
Lingonberry preserves
In large mixing bowl, add ground beef, breadcrumbs, milk, diced onion, egg, salt and pepper. Combine well with wooden spoon. Knead additional few minutes with hands to thoroughly mix ingredients. Shape into small meatballs (1-1/2” in diameter). Heat a large skillet over medium heat and spray with nonstick cooking spray. Place meatballs on skillet, covering entire surface. Monitor the cooking process closely, turning the meatballs when one side is cooked and browned. When the meatballs are cooked and browned evenly on all sides, remove to a serving pan and repeat the process to cook all meatballs. To prepare sauce, in a clean skillet melt 2 T. margarine or butter. Stir in flour to make a roux. Gradually add the half and half and heat over medium low heat. Stir in milk and beef bouillon cube, stirring until beef bullion is dissolved. Mix in salt, pepper, soy sauce, and jelly. Stir with a whisk until all ingredients are dissolved and sauce is thick and bubbly. Serve meatballs immediately with sauce and lingonberry preserves as desired.
Yield: 6 servings http://www.yahoo.com EPIC Study Reveals Surprising News on Cancer and Fruits and Vegetable Intake<br> Much to the disappointment of health experts across the globe, recent headlines proclaim that eating fruits and vegetables won’t do much to protect you from cancer. This is thanks to the European Prospective Investigation into Cancer and Nutrition (EPIC) study that released findings this week in the Journal of the National Cancer Institute. Analysis of data from the EPIC cohort, which included more than 142,000 men and 335,000 women, revealed only a very small protection of about 4% in overall cancer risk linked with total fruits and vegetables intake.
Some of the nation’s leading health experts were quick to respond to this study, fearful that the public might interpret these findings inappropriately. In fact, Walter Willett, MD, DrPH, from the Department of Nutrition at Harvard School of Public Health, responded in a well-publicized commentary in JNCI that it’s important to be careful about interpreting the findings from this study. Specifically, Willett points out that it may be specific substances in fruits and vegetables that are protective. “For example, considerable evidence suggests that lycopene and tomato products reduce the risk of prostate cancer…..although the evidence for benefits of fruits and vegetables against cancer was waning, data supporting benefits for cardiovascular disease were accumulating. For example, in the same population of men and women that showed no association between fruits and vegetables and total cancer, incidence of coronary heart disease or stroke was 30% lower for those consuming five or more servings per day compared with those eating less than 1.5 servings per day. Data from a large randomized trial showing that increasing intake of fruits and vegetables reduce blood pressure, a major determinant of cardiovascular disease, make the case for causality compelling, although benefits through additional pathways are also possible. Thus recommendations and actions to increase intake of fruit and vegetables have a sound basis,” says Willett in the commentary. http://www.yahoo.com Buckets for a Cure?<br> I'm having a real problem with KFC's new promotion called Buckets for the Cure. (http://www.bucketsforthecure.com/) With every bucket of greasy, fried chicken (but it's a pink bucket!), KFC will donate 50 cents to Susan G. Komen for the Cure. I'm all for supporting breast cancer research, but how about considering the fact that for every piece of KFC Original Recipe, you're getting about 320 calories, 15 grams of fat, 3.5 g of saturated fat, and 710 mg of sodium? And what's one of the risk factors for breast cancer, according to the American Cancer Society? Being overweight or obese. In fact, the American Institute for Cancer Research suggests that a cancer-protective diet focuses on whole, plant foods and less on animal protein. The AICR's New American Plate should contain 2/3 (or more) vegetables, fruits, whole grains, or beans and 1/3 (or less) animal protein. (http://www.aicr.org/site/PageServer?pagename=reduce_diet_new_american_plate_portion) More reason to skip the KFC bucket and make a donation directly to Susan G. Komen for the Cure. http://www.yahoo.com Impressions of the Japanese Diet<br> I just returned from a Yakult tour of Japan. Yakult is a Japanese company that specializes in probiotics in food products, such as milk drinks and yogurt. People in Japan have been drinking a shot of Yakult every morning for decades. With the longest lifespan in the world, Japanese men live to 76 and women to 86, according to Dr. Aiba at Japan's NIH. For one week, I lived and ate like the Japanese. I drank my Yakult every morning, sipped hot green tea for breakfast (which gave way to cold green tea during the hot, humid afternoons), and dined on three meals a day consisting of small portions of fish, lots of raw, steamed and pickled vegetables, tofu, and rice or noodles. The diet had almost no fat at all. Vegetables didn't come with oils or dressings, and the rice and noodle dishes had broth or soy sauce based seasonings, rather than oils and sauces. The only obvious fat I sampled was from an occasional piece of tempura or in a treat like green tea ice cream. Everything is small in Japan, from cars and homes to food portions. I rarely left the table feeling what we call "full". On top of that, I rode bicycles, climbed stairs and walked to train stations, just like the locals do. It's not uncommon to see an elderly person driving their bike down the street, as well as young mothers with their babies strapped to their backs or in bike seats. So, I got plenty of exercise. No wonder I felt great and the people of Japan are so healthy. There were very few examples of overweight people walking the streets there. Although the NIH in Japan is concerned about keeping their obesity levels in the population down, they don't have the problems that we have. And their chronic disease rates are shockingly low compared with ours. When I asked Dr. Aiba about aspects of the Japanese diet that are disease protective, she laughed, commenting on how funny Americans are. We are always looking for a pill or something we can take to be healthy, but it's about the diet, not individual nutrients. She was shocked that we take our omega-3 fatty acids in pills. Why not eat the fish, she queried. How do you explain that many Americans don't like fish and eat it so rarely that we worry about getting enough omega-3s? How do you explain that we seek green tea polyphenols and extracts in sugary tea beverages, when the Japenese simply brew tea and drink it au natural, without the addition of flavors and sugars. And that we pack nutrition bars with soy isoflavones and feast on meat alternatives spun out of soy proteins, while they eat their soy in creamy tofu and flavorful miso. Now Japan has started an iniative to ensure their population doesn't suffer from high rates of obesity and chronic disease through a school lunch program that teaches children to honor the traditional Japanese diet by allowing them to cook traditional foods, eat them for lunch and discuss nutrition with teachers. When Dr. Aiba asked if a program like this might work in the U.S. to help resolve childhood obesity, I explained to her that our first problem is that we lack a traditional American diet. But a program like this could be successful here
by honoring regional roots of diets in America, focusing on "real" food, allowing children to trace food to its roots, and teaching them to cook in schools. While we may not have a traditional American diet, we have beautiful, whole foods that are healthful. There's a lot we can learn about diet and nutrition from Japan. http://www.yahoo.com The Hot New Wine Country of Paso Robles California<br> Rolling hills, dusty roads, sprawling vineyards, fine food--all without pretension. I'm not possibly talking about Napa Valley, California. No, I'm referring to Paso Robles, in California's Central Coast region. I was fortunate to spend a few days in this beautiful part of the world, a trip that I hadn't made in about 15 years. What were once drinkable, yet fairly unsophisticated wines, have now blossomed into world class vintages in these parts. This is in no small part thanks to dedicated wine makers here who compared this region to the Rhone wine region in France, and toiled to bring Rhone vines from France to the U.S., awaiting years for the U.S. government to clear them for planting. Today, we have the "Rhone Rangers" in Paso Robles, where wine makers like Tablas Creek, Halter Ranch and Adelaida (among others) are planting Rhone varietals like Mourvedre, Grenache, and Roussanne to create intriguing Rhone blends that garnish raves by wine critics across the land. In addition, many wine makers are dabbling in delicious Bordeaux wine blends that are intriguing to say the least. Wine critic Robert M. Parker, Jr., believes the Paso Robles area of the Central Coast shows some of the greatest potential in all of California, and his comments on celebrated wine makers like Saxum Vineyards have christened these wines with celebrity status. In fact, at our visit to Paso Robles, we were told that Saxum wine had a three year waiting list for their wine club distribution, the only way to receive their wine. One of the lovely things about Paso wines is that many wineries make small amounts (Saxum makes 3,000 cases a year), allowing them to create a true masterpiece that varies from year to year. When you collect a fine wine like Linne Calodo's "Sticks and Stones", it's like a work of art. You'll try one, marveling over it's complexities and qualities, then put one down for a few years to revisit it like an old masterpiece. We especially enjoyed our trip to Villa Creek, where owner Cris Cherry poured his wine from his rustic winery (by appointment only, no fancy tasting room), while talking about local food (he's also got an incredible restaurant under the same name) and the inspiration for wine making in these parts. At the heart of the Paso Robles wine spirit is a simple love of good, unhurried wine that isn't tempted by mass production, and also a dedication to the unique soul of this region that is agricultural in its very roots. The wine varietals celebrate the soil, climate and nature of Paso Robles. And the new hot winemakers are doing their best to blend these varietals to intoxicating heights. http://www.yahoo.com From Farm to Table: Making the Most of your Local Farmers Market<br> There’s no doubt about it, a visit to your local farmers market is a great way to spend a summer morning. A kaleidoscope of vibrant colors and a mélange of earthy aromas awaits you. But sometimes that can be a problem. It’s tempting to consider your farmers’ market more of an open air art exhibit, rather than a shopping experience. And it can be a challenge to figure out what to do with so many unusual fruits and vegetables, from purple carrots to wild greens. This explains why you spy so many empty-handed “window shoppers” at farmers’ markets. What a shame! Your local farmers market can serve as an inspiration for delicious, healthy meals that focus on whole plant foods all year long. And farmers markets offer more benefits than meet the eye.

“The fundamental benefit of a farmers market is the one that is least visible and perhaps the most poignant in today’s current polarizing environment: farmers markets keep the tax base closest to home. Dollars spent locally with vendors who grow and operate in a local community, benefit a local community,” says Amanda Archibald, R.D., dietitian and founder of Field to Plate, a food education company that focuses on sustainable, fresh foods.

Archibald explains that farmers markets also allow you to take part in a conversation on foods. When you visit a booth at the farmers market, you can ask the farmer where and how he or she grew the food. That’s difficult to do in the supermarket produce aisle. Best of all? “Farmers markets deliver nutrient-rich, flavorful food harvested a few short hours before your purchase it. Most farmers markets get food to your plate without the need for a ‘sell by’ date,” says Archibald. If your refrigerator is stocked with nutrient-rich fruits and vegetables, picked at their flavor and nutrient peak, you’re more likely to include more antioxidant-rich, disease-protective fruits and vegetables in your daily diet.

With so many reasons to shop at your local farmers market, it’s time to schedule your next trip with our handy guide. Wondering where to find your nearest farmers market? Visit the U.S. Department of Agriculture’s listing of farmers markets at http://apps.ams.usda.gov/FarmersMarkets/

EN’s Tips for Making the Most of your Farmers Market
Our local foods expert, Amanda Archibald, R.D., offers these tips to turn your next farmers market shopping experience into a success.

1. Buy produce that appeals to you, keeping in mind how much your family will consume over the week.
2. If you’re not a cook who can master preparing any produce you bring home, learn what’s in season before you visit the farmers’ market and have some basic ideas of ingredients you’d like to purchase for your favorite dishes.
3. Once you’re home with your produce bounty, keep it fresh with these tips:
* Soak all leafy greens, then pat or spin dry before storing in refrigerator.
* Refrigerate berries and wash just before serving.
* If fruit is very ripe, eat immediately or slow down ripening by refrigerating it (note that refrigeration can make some fruits, like peaches, mealy.)
4. Turn any seasonal fruit or vegetable purchase into a shining success with these culinary techniques:
*Drizzle a simple vinaigrette dressing over beautiful salad greens.
*Prepare greens by boiling, steaming, or sautéing with a small amount of olive oil, herbs and garlic.
*Roast a variety of fresh summer vegetables (as well as root vegetables during the winter) in a shallow, oven-proof dish; drizzle with a simple dressing, and roast at 400 F until crisp-tender.
*Preserve fresh berries by freezing them or making jams and jellies to extend the season.
*Preserve stone fruit like plums, peaches or cherries by freezing or canning—to enjoy them all year long.
5. If you end up buying too much produce, preserve it, or share it with a friend or neighbor. If it ripens before you can use it, compost it and give it back to the earth it came from.
6. Include a few great cookbooks that focus on fruits and vegetables in your library, such as:
*“Vegetarian Cooking for Everyone” by Deborah Madison
*“From Asparagus to Zucchini” by the Madison Area Community Supported Agriculture Coalition
*“How to Cook Everything: Vegetarian Cooking” by Mark Bittman
*“A Year in a Vegetarian Kitchen” by Jack Bishop
*“The Accidental Vegan” by Devra Gartenstein

EN’s Own Farmers Market Vinaigrette
Turn your farmers market bounty into a delicious salad or vegetable dish with our custom vinaigrette. Choose your own ingredients to create a masterpiece.
1/2 cup extra virgin olive oil
1/4 cup vinegar (try red wine vinegar, balsamic vinegar or flavored vinegar)
Pinch black pepper
1 clove garlic, minced
1 Tbsp minced fresh herbs (try basil, oregano, parsley, chives, dill, rosemary or thyme)

1. Place all ingredients in a small bowl and whisk together. Makes ¾ cup vinaigrette (or 12-1 Tbsp servings.)
2. Drizzle lightly over fresh salad greens or prepared vegetables before roasting or sautéing.

Nutrition Information per Serving: 81 calories, 0 grams (g) carbohydrates, 0 g protein, 9 g fat.

As appeared in the July issue of Environmental Nutrition http://www.yahoo.com Getting to the Heart of Artichokes<br> The Folklore. True to its appearance, the artichoke also has a bit of a prickly lore. The Ancient Greeks credit Zeus with its creation. As punishment for the deception of Cynara, his mortal seductress turned goddess, he transformed her into the artichoke plant. In its native Mediterranean turf, the artichoke was considered not only a delicacy but an aphrodisiac—which women were denied. The artichoke was also believed to be a diuretic, a breath freshener and a deodorant.

The Facts. The globe artichoke (cynara scolymus,) which is also known as the French artichoke and the green artichoke, is a member of the thistle group in the sunflower family, not to be confused with the Jerusalem artichoke, a form of daisy whose root is eaten. Grown mostly along California’s coast, the silver-green plant produces flower buds which we recognize as artichokes. At the base of each pointed “leaf” or bract is the edible flesh, along with the soft center known as the heart. Buds left on the plant open into 6-inch purple-blue flowers. Artichokes are heavy in nutrients and antioxidants, but not in calories. One medium artichoke packs 16 nutrients into a mere 60 calories, and is a particularly good source of fiber, vitamin C, folate and magnesium.

The Findings. U.S. Department of Agriculture data ranks artichokes as one of the highest vegetables sources of antioxidants. Artichoke’s antioxidants are in the form of the compounds cynarin and silymarin, which have been shown in mouse studies to have protective effects on the liver. Because of its role in increasing bile flow in the body, recent research shows that artichoke leaf extract lowers serum cholesterol in mice (Biological Trace Element Research, 2009.) And a British study published in 2004 in The Journal of Alternative and Complementary Medicine suggests that artichokes may reduce symptoms of irritable bowel syndrome in adults. While the research on artichokes’ benefits is preliminary, it does offer an incentive to highlight them in your menu more often.

The Finer Points. When selecting an artichoke, choose the heaviest and firmest. They should be healthy green with closed center leaves. After rinsing, cut an inch off the top of the artichoke and a quarter inch from the stem. Using scissors to trim the points off the leaves is optional before you gently spread them apart to prepare for seasoning and cooking. Artichokes are easily steamed, boiled, baked or microwaved. They are finished cooking when the leaves pull off easily. To eat, pull a leaf, holding it so it curves downward, and scrape off the meat with your teeth (then discard the leaf). Enjoy artichokes warm or cool, as an appetizer, side or main dish.

Notable Nutrients
1 medium artichoke 120 grams, raw
Calories: 60
Vitamin C: 15 milligrams (25% DV)
Vitamin K: 18.9 micrograms (24% DV)
Folate: 87 micrograms (22% DV)
Iron: 1.6 milligrams (9% DV)
Magnesium: 77 milligrams (19% DV)
Potassium: 474 milligrams (14% DV
Dietary fiber: 7 g (28% DV)

DV=Daily Value

Artichoke and Roasted Red Pepper Salad
8 medium artichokes, cooked
1- 12 ounce jar roasted red bell peppers, sliced, drained
½ cup sliced red onion
½ cup sliced ripe olives
Roasted Red Pepper Dressing:
1 roasted red pepper (reserved)
¹/3 cup balsamic vinegar
¼ cup white wine or cider vinegar
2 cloves garlic, minced
1 Tbsp chopped fresh basil
1 tsp chopped fresh rosemary
1 tsp sugar

1. Halve cooked artichokes. Remove outer leaves and reserve. Cut off stem and remove leaves until you get down to the tender, light green inner leaves. Trim about 1-2 inches off the top of the leaves and you will be left with the heart. Thinly slice hearts and set aside.
2. To prepare dressing: Place 1/4 of the jar of roasted peppers and remaining dressing ingredients in a blender, blending until nearly smooth.
4. On eight salad plates, arrange cooked artichoke leaves, artichoke heart slices, remaining roasted pepper strips, red onion slices and olives. Spoon dressing over salads. Makes 8 servings.

Nutrition Information per Serving: 101 calories, 4 grams (g) protein, 18 g carbohydrates, 1.5 g fat, 134 mg sodium, 6 g fiber.

Recipe adapted courtesy California Artichoke Advisory Board

Article appeared in Environmental Nutrition http://www.yahoo.com Is coconut water as healthy for you as people say it is?<br> If you listen to the advice of celebrities like Madonna and Demi Moore, you’ll sip coconut water all day long. Thanks to such high profile backing, coconut water, the clear liquid found inside the coconut (not to be confused with coconut milk, which is produced by grating coconut meat), has soared in popularity. Hailed “the dew from the heavens,” this light, sweet tropical beverage is in the limelight for its potential nutritional benefits.

The beliefs of the “dew.” Zico, Vita Coco, and O.N.E, are some of the coconut water brands that are now mainstream. But coconut water has played a role in traditional medicine for centuries, as it was believed to treat health problems like asthma, baldness, burns, colds, fever, scurvy, tuberculosis, and the list goes on. Today’s coconut water advocates boast that it treats dehydration, clears up bladder infections, dissolves kidney stones, controls diabetes, and boosts immune system, among other things. But what is the truth behind coconut water? Can it truly live up to its expectations?

Dipping into coconut water nutrition. According to a 2009 scientific review published by researchers from Singapore in the journal, Molecules, coconut water does possess unique nutritional qualities. In addition to its unique array of sugars, vitamins, minerals and amino acids, coconut water contains naturally-occuring phytohormones, compounds that play a role in regulating plant growth. For this reason, they are often added to support the growth of many plants like orchids. Recent studies found that these phytohormones have antioxidant and anti-platelet properties, anti-aging effects on human skin cells and fruit flies, and anti-cancer effects on cancer cells. One phytohormone in particular called trans-zeatin has been linked with the potential treatment of neural diseases like Alzheimer’s disease. In addition, the basic composition of coconut water can replenish the electrolytes of the human body excreted through sweat, such as sodium, potassium, magnesium and calcium, serving as an effective, natural rehydration drink. In fact, coconut water’s electrolyte levels so closely match that of human blood, that it’s been used as an emergency intravaneous solution for hydration.

While immerging science points out that coconut water does have unique health benefits, it’s a stretch to believe that it’s a panacea that will cure all manner of ailments. But considering that you can gain a load of vitamins and electrolytes that appear to offer optimal hydration for only 46 calories per glass, you might find sipping coconut water to be a better option than today’s pumped up, artificially dyed and sweetened energy drinks.

Coconut Water Notable Nutritients
1 cup (240 g)
Calories 46
Fat .5 g (1% DV)
Carbohydrate 9 g (3% DV)
Vitamin C 5.8 mg (10% DV)
Riboflavin 0.1 mg (8% DV)
Calcium 58 mg (6% DV)
Magnesium 60 mg (15% DV)
Potassium 600 mg (17% DV)
Sodium 252 mg (11% DV)
Manganese .3 mg (17% DV)
Dietary Fiber 2.6 g (11% DV)
Note: g=grams, mg=milligrams, DV=Daily Value

Written by Sharon Palmer, RD, as appears in Environmental Nutrition, July 2010.
http://www.yahoo.com Bold and Beautiful Spices for Health<br> Bold and beautiful spices, one of today’s hottest culinary trends, may offer more than just good taste. Scientists are now fascinated with the health potential of a variety of culinary herbs and spices. A culinary herb is the leaf of a plant used in cooking; any other part of the plant, such as the buds, bark, roots, berries, seeds, and the flower stigma, is called a spice. Once treasured by early civilizations as natural preservatives and plant medicines, these flavorful seasonings continue to have many beneficial properties.
Hot antioxidants for health. You probably already know that fruits and vegetables are high in antioxidants, but did you know that herbs and spices are very concentrated sources of these health-protective plant compounds? Antioxidants attract free radicals and destroy them before they can do damage to body cells; studies link diets high in plant antioxidants (found in foods, not supplements) with longevity and heart health. Science demonstrates that within your daily diet, these zesty flavorings can significantly contribute to your total intake of health-protective antioxidants for the day. Researchers published their analysis of more than 3,100 different foods in the January 2010 issue of Nutrition Journal (view at: www.nutritionj.com/content/9/1/3), reporting that culinary herbs and spices have the highest antioxidant content of all foods. For example, about one-half teaspoon of cloves has a higher level of antioxidants than one-half cup of blueberries.
Anti-inflammation action. Herbs and spices are not just about antioxidants; they contain other health properties. "Although herbs and spices have antioxidants that can be beneficial, I don't think the health benefits are just because of antioxidants; hundreds of plant foods have high antioxidant activity that don't act like spices. Spices occupy a very special niche because they are anti-inflammatory. Most chronic diseases have been found to be a result of too much inflammation, including cancer, heart attacks, diabetes and Alzheimer's disease," says Bharat B. Aggarwal, Ph.D., Professor of Cancer Research and Cancer Medicine and Chief of the Cytokine Research Laboratory at The University of Texas M.D. Anderson Cancer Center. Aggarwal, who is an expert in the field of spice research, stresses that while many anti-inflammatory drugs have side effects, spices and herbs have been consumed in the human diet for thousands of years with no side effects.
Mixing it up. In many cultures, spices are enjoyed in a mélange—take a delicious curry dish, for example, which may include up to 29 spices, including turmeric, garlic, ginger, pepper, and coriander—all in one fragrant pot. Scientists have observed that the benefits gained from these spice and herb combinations may be greater than the sum of their individual effects—a phenomenon called synergy. “Spices are synergistic; one is not enough. For example, it is very well known if you mix black pepper with curcumin there are synergistic effects,” says Aggarwal. For example, a 2009 study published in Breast Cancer Research and Treatment found that combining curcumin, from turmeric, and piperine, from black pepper, worked synergistically to decrease breast cancer stem cells. Spices can also increase the antioxidant capacity of other fruits and vegetables. A study published in the British Journal of Nutrition in 2005 found that salad dressings containing herbs and spices can increase the antioxidant capacity of the entire salad.
Spicing it up. What are you waiting for? Break open your spice cabinet and start spicing up your diet for health. “The name of the game is variety. People should eat spices as part of the diet. In the old days, people used spices to preserve food and for taste. Spices are antibacterial, antiviral and antifungal. And now we know that they are anti-inflammatory,” says Aggarwal. "Spices add a different dimension to food. Don't be afraid of them. Be more willing to experiment with them. The beauty of all of these spices is that there are no side effects. How many drugs have no side effects?" Best of all? Herbs and spices taste a lot better than medicine.

Tips to Spice up Your Diet
Spike your diet with scintillating flavor and health benefits with our tips.
*Grow herbs in a pot in your kitchen window or door step.
*Snip fresh herbs into your eggs, sandwiches, salads, pastas, soups, side dishes, casseroles, meats and marinades.
*Don’t be afraid to use a heavy hand when tossing fresh herbs into a dish; it’s hard to overpower food with their flavor.
*While fresh herbs tend to have higher antioxidant levels than dried herbs (for example, fresh garlic is one and a half times more powerful than dried garlic powder), don’t let it stop you from turning to dried herbs when fresh are not available.
*Experiment with a variety of dried spices like turmeric and pepper in stir-fries, soups, stews and casseroles.
*Sprinkle cinnamon, allspice, ginger, cloves and nutmeg in hot cereal, breads, baked goods, fruit desserts, puddings and yogurt.

Get a Kick out of Life with EN’s Favorite Spices
While we suggest that you stock your spice cabinet with an alphabet of herbs and spices, from allspice to zatar (a Middle Eastern spice mix), here are a few superstars that should earn a special place in your kitchen.
1. Turmeric Responsible for the yellow-gold hue of curry powder, this spice might as well be referred to as “superspice.” The leader in the pack when it comes to nutrition science, turmeric compounds (curcumin) have powerful antioxidant and anti-inflammatory activities that have showed protection against cancer, diabetes, arthritis and Alzheimer’s disease in studies.
2. Clove Famous for its sweet, nutty aroma, this spice is more than meets the nose. Clove contains eugenol, an active compound that studies have linked with the prevention of toxicity from environmental pollutants, certain forms of cancer, and joint inflammation. In addition, clove has antibacterial and mild pain relief effects.
3. Cinnamon As American as apple pie, cinnamon has more to offer than its characteristic aroma and flavor. It’s been shown to have antioxidant and antimicrobial effects, as well as a potential role in lowering blood glucose in diabetics (see Page 1, Prevent Diabetes with the Power of Nutrition.)
4. Sage Three plant compounds—flavonoids, phenolic acids and enzymes—come together in unison in the sage plant to create strong antioxidant effects that help prevent damage to body cells. It’s sage advice to enjoy this herb, as it’s even been linked to memory enhancement.
5. Pepper You can’t beat the heat of capsaicin, the powerful phytonutrient that gives ground pepper (red, black or white) it’s heat and health benefits. Capsaicins appear to have anti-inflammatory and anti-cancer affects, according to research.
6. Oregano Perfectly suited to your favorite Italian foods, oregano also offers potent antioxidant activity, as well as antimicrobial action against common pathogens responsible for food poisoning.
7. Peppermint Peppermint is so much more than a fresh, aromatic herb; powerful phenols are hidden in its leaves and volatile compounds in its essential oil. Studies say these work together to enable the relaxation of gastrointestinal tissue, pain relief, and anticancer effects.
8. Rosemary Prized throughout history for its medicinal value, rosemary is rich in polyphenols, plant compounds that act as strong antioxidants. Even the aroma of rosemary may have benefits—it’s been linked to pain relief and mood improvement.
9. Ginger With a celebrated history in traditional medicine, ginger is a plant food that contains several hundred potentially active compounds such as gingerols, beta-carotene, capsaicin, caffeic acid, curcumin and salicylate. Experiments have found ginger has cancer-protective activity, as well as benefits in reducing nausea and vomiting related to motion sickness and chemotherapy.
10. Garlic Forget about guarding against vampires; there’s evidence that garlic may help protect you against a real monster—heart disease. It’s been shown in some studies to lower cholesterol levels, provide anti-clotting activity and reduce blood pressure.
Sharon Palmer, RD
This article appeared in Environmental Nutrition in August 2010 http://www.yahoo.com Sharon Becomes a Wine Maker...Well, Almost<br> I spent a lovely weekend in Napa Valley. Along with 4 other couples, we bought a barrel of wine at a fundraiser for Anita Oaks School. The package: take a trip to Napa, where you will blend your very own barrel of 2006 Cabernet Sauvignon from the Stag's Leap District, bottle the wine, party at the winery, and go wine tasting the next morning. We hauled our way up to Napa Valley from So Cal on Friday morning, just in time to hop in the jacuzzi for a few moments before our dinner reservation at Bottega (http://www.botteganapavalley.com/index.html), Chef Michael Chiarello's fabulous restaurant in Yountville. I feasted on golden beets with pistachio dressing and fresh seafood with risotto between sips of Stag's Leap Fay Cabernet.

The next morning, we were up early to bottle our wine, dressed appropriately in spill-resistant clothing. We weren't sure what to expect when we pulled up at Van der Heyden Winery (http://www.vanderheydenvineyards.com/); I had images of cold, cement-encased walls where we would be allowed to do little more than watch as a machine syphoned out wine and dispensed it into bottles. Boy, was I wrong. We were instantly greeted by the youngest member of this three generation wine family, whizzing by on his bike. Then Andrew, the wine maker apprentice at the ripe age of 12, appeared on the scene to direct us. His father, Mike soon joined in to introduce us to the wine homestead, which is all outdoors--no walls, roof, enclosures--steps away from the vineyard. Mike is graced with a sense of humor, and he kept it light and fun as we shook off our apprehensions. One thing was for sure, this was not going to be a stuffy, "Napa Valley" experience. Mike even had dirt on all of the prestigious wineries of the valley, and dispensed it throughout the day. He and Andrew filled us in on the art of making wine.

First off, he filled a carafe from our Cabernet Sauvignon 2006 barrell, which was sitting out before us. Then he filled another carafe with Syrah and another with cuvee. Then the fun part came, we sipped various recipes using differing amounts of syrah and cuvee until we came upon our perfect blend: 88% cabernet, 7% syrah, and 5% cuvee. We were completely delighted over how downright delicious the wine was, and hoped it would be as good at home, when we weren't sipping it in the middle of a vineyard in Napa.

Next step? Bottling it. Mike explained that today we were going to bottle it the old-fashioned way. We used a device that gathered up the wine into a sort of trench, allowing it to pour into four tubes you could place in the throat of a wine bottle. This was my job! I got to hold a bottle of wine under that tube and remove it at the precise moment when the wine reached the neck of the bottle. Did I mention any overages were poured into a convenient glass located by the bottling station? Oh, and that all of this was happening open air style a matter of steps from the vineyards? There was a moment when I burst out in a laugh over the sheer coolness of it all. I got good enough to do two bottles at a time, and was sad when the last dregs of our wine disappeared into the final bottle. After each bottle was full, it was passed off to Gayle, who was our inspector, ensuring that the wine was at the correct level. Then Jen corked the bottle, and our team (Peter, Todd, Will and Lori) foiled the bottle and packed it up. The last step was when we all labeled the bottles and packed them up again. The net result: 16 1/2cases of wine to split among us (we donated 1 1/2 cases back to our hosts). The night ended with a BBQ at the winery, with delicious fresh corn, chicken, potato salad, and watermelon.

The next day, we were out bright and early to explore vineyards like Stag's Leap and Plump Jack, before we made lunch at the Culinary Institute of America, which is housed in Christian Brother's old stone winery looking out over Napa Valley. We proudly brought some of our recently bottled wine, laughing over how crooked our labels were. Lunch was an amazing feast of fresh, summer vegetables and herbs with fromage blanc and polenta. Our split of the wine booty is 5 cases--as our wine buddy Gayle says, that's only a little more than one bottle a week. Maybe we'll be back next year for another wine making adventure. This time I hope I can crush the grapes! http://www.yahoo.com Take a Bite of Healthy Indian Food<br> Fragrant curry, simmering dal, colorful tandoori, spicy korma—the aromatic, delicious foods of India, with their incredible range of spices, flavors, foods, colors, textures and ingredients, speak for themselves. More and more Indian restaurants are opening, and many Indian convenience foods are on our supermarket shelves. If you’re a regular at your neighborhood Indian restaurant, it’s easy to understand why this cuisine is soaring—who can resist the fabulous flavors?
Looking beyond taste, however, how does Indian food rate in healthiness? There are many healthy attributes, according to Madhu Gadia, M.S., R.D., dietitian, author and Indian cuisine expert. “The Indian diet is rich in beans, vegetables, whole grains and spices. Studies show that people avoid vegetables when they don’t taste good. But because Indian foods are full of flavor, it’s a delicious way to eat vegetables,” says Gadia.
Good nutrition habits. There is scientific consensus that a disease-protective diet looks something like this: High in fruits, vegetables, whole grains and other plant-based foods; and low in animal fats, salt, refined grains and sugars. A traditional Indian diet can fit pretty neatly into this description. In fact, the National Cancer Institute reports that cancer rates are lower in India than Western countries, and that diet characteristics such as high intake of fruits, vegetables, spices and tea might be responsible for protecting Indians against certain forms of cancer. Here are a few healthy components of the Indian diet.
*Vegetables. Indian cuisine includes many vegetables combined flavorfully in dishes, such as beets, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber, corn, eggplant, green beans, greens, okra, onions, peas, peppers, potatoes, radishes, spinach, squash and tomatoes.
*Grains. Whole wheat flatbreads and basmati rice are popular in Indian home-cooked meals.
*Legumes. This cuisine relies upon the regular and flavorful use of legumes like black-eyed peas, chickpeas, lentils and beans.
*Fruits. Apples, apricots, bananas, figs, grapes, guava, lychee, loquat, mangoes, oranges, papayas, passion fruit, and sweet limes are common fruits in India.
*Dairy. From milk and buttermilk to yogurt and paneer (fresh cheese), dairy products are regular features of the Indian diet.
*Herbs and Spices. At the heart of Indian food is a long list of culinary herbs and spices that have been used for centuries, many of which are proven to have antioxidant, anti-inflammatory, antimicrobial, and anticancer effects (see EN August 2010, “Bold and Beautiful Spices for Health”). Indian spices include amchur (made from mangoes), aniseed, asafetida (a pungent, onion-like flavor), bay leaf, black pepper, cardamom, chilies, cinnamon, clove, coconut, coriander, cumin, dill, fennel, fenugreek, garam masala (a spice blend), garlic, ginger, mango powder, mint, mustard, nutmeg, onion seeds, parsley, pomegranate seeds, poppy seeds, saffron, sesame seeds, tamarind and turmeric.
*Small Amounts of Meat. Since vegetarianism is common in India, a delicious cuisine has developed to include many vegetarian dishes. Even non-vegetarians tend to eat smaller amounts of meat and frequent vegetarian meals.
The heavy side of Indian food. Sure, there are lots of reasons to love Indian food, but it comes with a few caveats. Gadia reports that traditional, home-cooked Indian food is typically low in fat and rich in vegetables and whole grains. But the opposite is often true of food prepared in restaurants. “At home, you would hardly ever use cream in a curry or sauce, but at an Indian restaurant they often use cream as a base,” warns Gadia. In addition, many restaurant dishes—especially those prepared with a sauce—are swimming in vegetable oils and added salt. Top it off with a deep-fried appetizer like samosa, and plate-sized servings of naan (flatbread) made with white flour, and it’s easy to see how a healthful cuisine can turn into an indulgent food fest.
Most Indian restaurants have fallen into the same restaurant food trap that other ethnic establishmentshave fallen into—instead of sticking with authentic cooking traditions, they often westernize recipes and add extra fat and salt. Gadia urges Indian food lovers to complain to restaurant owners to create a movement for healthier food. It’s starting to work for Mexican restaurants, with famous eateries such as Frontera Grill in Chicago focusing on lighter foods, so why not support a change in Indian restaurants?
The idea that Indian food can morph into something less healthy has even worried public health experts. India’s rapid urbanization has resulted in dietary changes in recent years that are linked with increasing obesity and higher disease rates, especially diabetes. In rural India, diabetes prevalence is only two to six percent, while in urban areas it is 12 percent. And Indians living in Western nations experience a four-time greater overall rate of diabetes compared with those living in India.
Bringing it to the kitchen. So how do you enjoy Indian food without guilt? By eating authentic, home-cooked meals where you control the ingredients, says Gadia. While many people are intimidated by Indian cooking, it’s not as hard as it looks. Follow Gadia’s tips for easy Indian cooking and try out her recipe for Quick Chickpea Curry (note: a “curry” is a thick spicy, gravy-based dish, not something spiced with curry powder) And get started enjoying all of the tasty benefits of Indian food.
Start Cooking Indian Food with EN’s Expert Guide
EN’s Indian food expert Madhu Gadia offers these tips for getting started:
1. For real authentic flavor, use Indian spices. Don’t just rely on curry powder for every dish; stock your kitchen with the basics: cumin seeds, cayenne pepper, ground coriander, turmeric, brown mustard seeds and the spice blend garam masala.
2. Don’t be afraid of Indian cooking! Many recipes take only minutes to prepare.
3. Don’t feel you have to prepare a full Indian meal with a variety of dishes you might see at a restaurant. Keep it simple with one dish that can be served with rice or salad.
4. Start out by trying three or four easy, familiar recipes from a reliable Indian cookbook (check out Gadia’s website www.cuisineofindia.com or cookbooks “New Indian Home Cooking” or “The Indian Vegan Kitchen” for recipes.)
Quick Chickpea Curry
2 – 16 oz cans chickpeas, rinsed
2 Tbsp vegetable oil
1/8 tsp asafetida powder
1 tsp cumin seeds
1 cup onion, finely chopped
2 tsp ginger, peeled and grated
1 ½ cups tomatoes, chopped (or canned, without their juice)
½ tsp turmeric
2 tsp ground coriander
½ tsp cayenne pepper
½ tsp salt
3 c water
½ tsp garam masala* (see below for recipe)2 tsp lemon or lime juice
2 Tbsp cilantro, chopped
1. Heat oil in medium skillet on medium-high and add asafetida and cumin seeds, cooking until seeds turn golden. Add onion and fry 2-3 minutes. Add ginger and tomatoes and cover and cook for 2 minutes. Mash the tomatoes with spoon until well blended.
2. Add turmeric, coriander and cayenne, stirring for a few seconds. Add chickpeas, salt and water. Bring to a boil, reduce heat to low, and simmer for 10 minutes. Mash a few chickpeas with spoon.
3. Add garam masala and lemon juice, transfer to a serving bowl, and garnish with cilantro. Makes 8 servings
*To make garam masala: Heat a small fry pan on medium heat and cook ½ cup cumin seeds until golden brown. Cool and add 1/3 cup whole black peppercorns, ½ cup large cardmom pods, 1 Tbsp cloves, 3 cinnamon sticks, 10-12 bay leaves, and 1 Tbsp dried ground ginger. Combine and store in airtight container. Makes 1 ½ cups.
Nutrition Information per Serving (3/4 cup): 156 calories, 22 grams (g) carbohydrate, 5 g fat, 6 g dietary fiber, 6 g protein, 297 milligrams sodium.
Adapted courtesy of The Indian Vegan Kitchen by Madhu Gadia, M.S., R.D.
This feature was written by Sharon Palmer for Environmental Nutrition, www.environmentalnutrition.com http://www.yahoo.com Let these “Superfoods” Power Up Your Diet<br> Acai berries, mangosteen, and macqui berries—they’ve all been deemed “superfoods” because of their high antioxidant status. Even mainstream fruits like blueberries have joined the “superfoods” club, thanks to research proving their health benefits.
But you don’t have to focus solely on high profile—and often expensive—fruits to promote optimal health. “It’s far too easy for people intrigued by the idea of ‘superfoods’ to choose these often, in lieu of other foods that can be in the same category,” says Elisa Zied, M.S., R.D., author of “Nutrition At Your Fingertips.” In fact, many of the most nutritious, health-protective foods are quietly lurking in the bottom of your refrigerator drawer or in the back of your pantry. These unlikely “superfoods” can be mixed into your favorite dishes, and every extra sprinkle or handful increases the nutritional power of your diet. So, stock up on EN’s list of top underappreciated foods and include them in your favorite dishes every day. Try our expert’s recipe that includes six of our top 10 food picks.
EN’s Top 10 Underappreciated Plant Foods
1. Canned Tomatoes. Did you know that a can of tomatoes is loaded with vitamin C, fiber, potassium and iron? What makes these ruby gems even more special is their rich load of lycopene, a powerful antioxidant that becomes more bioavailable to your body when it is cooked. Lycopene has a host of benefits, including inactivating free radicals, protecting against cancer and slowing the development of atherosclerosis which leads to heart disease. Stir canned tomatoes into pasta dishes, soups, stews, curries, casseroles, Mexican dishes, and side dishes for delicious, nutritious comfort.
2. Onions. You might relegate onions to the list of old-fashioned kitchen standbys, as you can slice and dice them into everything from home fries and soups to omelets and casseroles. But onions can lend your dishes a powerful nutritional punch in addition to their trademark flavor. These pungent bulbs are rich in fiber, minerals, and vitamins C and B6. Scientists are interested in onions’ abundant polyphenol and sulfur-containing compounds, such as quercetin and allyl sulfides, that may lower the risk of some cancers and help maintain heart health and immune function, reports Zied.
3. Sunflower Seeds. The sunflower gets more attention than its edible progeny, sunflower seeds. Yet, these black-striped, tear drop-shaped shells housing grayish seeds are amazing in their own right. Naturally rich in heart-healthy polyunsaturated oils, sunflower seeds are very high in the powerful antioxidant, vitamin E—a ¼-cup serving provides over 90 percent of the Daily Value (%DV, based on 2,000 calories/day.) These nutty seeds also provide protein, B vitamins and important minerals, such as manganese, magnesium and selenium. And that’s not all—sunflower seeds are one of the best sources of phytosterols, a compound known to lower blood cholesterol levels.
4. Garlic. The “stinking rose”—the name derives from Greek and Roman antiquity—offers far more than its characteristic flavor and aroma; garlic may help protect you against heart disease. Studies have linked this member of the onion family with lowering cholesterol levels, as well as providing anti-clotting activity and reductions in blood pressure. “Garlic contains lots of phytochemicals, such as allicin, saponin and coumaric acid,” adds Zied. Such compounds are behind garlic’s anti-inflammatory and anti-oxidative effects that contribute to heart health. Consider the supply of manganese, vitamins C and B6, and selenium in garlic, and you can see why it should always have a home in your kitchen.
5. Peas. When you were a kid, you probably heard your mom tell you to “eat your peas.” She was right, as these jade pearls are packed with nutrition. Whatever pea you prefer—garden peas (fresh from the pod,) snow peas (flatter pods,) snap peas (plump pods,) or dried peas (from field peas that are less sweet)—know that they are plump with vitamins A,C, K and B, minerals, and fiber and protein. Studies have linked diets rich in green and yellow vegetables, including green peas, with heart disease prevention. Peas also supply a significant quantity of the eye-healthy compounds beta-carotene, lutein and zeaxanthin (see EN May 2010, “Foods in Focus”).
6. Black Pepper. One of the simplest seasonings in your spice rack reaps significant rewards. “Black pepper provides zero calories and adds a lot of punch to meals,” notes Zied; but that’s not all. Considered so precious in ancient times it was used as currency, black pepper has been valued for its culinary properties, which include enhancing flavor as well as preserving freshness. And capsaicin, the substance that gives pepper it’s heat, has anti-cancer effects and works to reduce inflammation, a root of chronic disease.
7. Beans. The sustenance of diverse cultures throughout the centuries, “Beans are superstars, because not only do they contain complex carbohydrates, they’re great sources of protein,” says Zied. Beans also contain important minerals, vitamins and fiber. Eating beans has been linked with lowering blood cholesterol levels, body weight, and rates of heart disease, high blood pressure, some types of cancer and diabetes (see EN April 2010 “Loving Legumes”).
8. Celery. The retro vegetable of stuffed celery stick fame is about to make a comeback. And why not? The nutritional contributions of celery—vitamins K and C, folate, potassium and fiber—are nothing to underestimate. Celery also contains bioactive compounds like phthalides, which help lower cholesterol, and coumarins that protect against cancer. Best of all, celery is an “easy vegetable” that can be added quickly to a number of dishes, including soups, casseroles, meatloaf, and side dishes.
9. Bell peppers. Don’t forget the colorful impact that bell peppers—red, yellow or green—can make on your health. Virtually swimming in the powerful antioxidant vitamins C (291% DV per cup), and A (105% DV per cup), adding slices of peppers to your favorite dish is an excellent strategy for battling cell-damaging free radicals. Red peppers also contain carotenoids such as beta-carotene, lycopene and beta-cryptoxanthin, which are linked with reduced risk of certain cancers.
10. Sesame Seeds. One of the oldest condiments known to man, sesame seeds can add a nutty, nutritious crunch to any dish. High in important minerals like copper, manganese, calcium, iron, magnesium, and zinc, as well as fiber, vitamin B1 and protein, sesame seeds should be a staple on your pantry shelf. They also contain the cholesterol-lowering plant compounds lignans and phytosterols. Don’t limit sesame seeds to ethnic cuisine; sprinkle them over salads, meats, side dishes, pasta, and breads for nutrition and flavor.
One Pot Vegetable Beef Chili
2 (15-1/2 oz) cans kidney beans
1( 15-1/2 oz) can black beans, low-sodium 6 oz ground sirloin
1 (28 oz) can crushed tomatoes
1/4 cup tomato paste
1/2 package (6 oz) soy crumbles
1/2 cup chopped red onion
2 cloves minced garlic
1 cup corn kernels
1 cup chopped red bell pepper
1 Tbsp jalapeno pepper, finely diced
1 (1.25 oz) package low sodium chili seasoning mix ½ tsp black pepper
1/2 cup chopped cilantro

Stir all ingredients together in a 4-quart slow cooker. Cover and cook on high for 4 hours. Makes 8 servings.
Vegetarian Option: Substitute 1-1/2 cups chopped eggplant for ground sirloin.
Nutrition Information per Serving: 360 calories, 6 g fat, 0 g saturated fat, 910 mg sodium, 53 g carbohydrate, 18 g fiber, 25 g protein.
Recipe adapted courtesy “Feed Your Family Right” by Elisa Zied, M.S., R.D.

This article was written by Sharon Palmer for Environmental Nutrition, December 2010. http://www.yahoo.com Check out Elisa Zied's blog Check out Elisa Zied's blog, http://archive.constantcontact.com/fs005/1102732265443/archive/1103991358307.html, she gives my "hidden superfoods" article a nice shout out!

Thanks Elisa! http://www.yahoo.com Worst Foods of 2010<br> Check out this fascinating look at some of the worst foods of the year at: http://health.yahoo.net/experts/eatthis/worst-foods-america-2010 http://www.yahoo.com Top Mindless Eating Traps<br> Check out my new article in Today's Dietitian on the Top Mindless Eating Traps, with input from mindless eating guru Brian Wansink.
http://www.todaysdietitian.com/newarchives/121610p30.shtml http://www.yahoo.com The Glycemic Index Revealed<br> You’ve probably heard the term “glycemic index” (GI) used in a variety of venues, from your neighborhood gym to the latest weight loss book. Eating a low-GI diet is certainly a growing trend, but is there any proof that it can help you achieve better health? EN sifts through the science in order to answer your most pressing questions about the GI diet.
 
What is the GI?
It all starts with carbohydrates, such as breads, cereals, fruits and sugars, that provide energy for your body. The simplest form of carbohydrates is glucose, which fuels your body’s organs and tissues. When you eat a carbohydrate food, it raises your blood glucose (or blood sugar) levels. The GI is a tool that helps rank different carbohydrate foods and their effect on blood glucose levels on a scale from 0 to 100. Low-GI foods contain slowly digested carbohydrates and produce gradual, low rises in blood glucose levels, while high-GI foods contain rapidly digested carbohydrates and produce a large, rapid rise and fall in blood glucose levels.

What is the GL?
 The GI only tells you how rapidly a type of carbohydrate turns into sugar in the bloodstream; it doesn’t take into account the amount of carbohydrate found in a typical serving of that food. For example, some foods, like watermelon, may be high-GI, but contain lower amounts of carbs, and thus have a smaller overall effect on blood glucose. The glycemic load (GL,) a calculation of the GI multiplied by the amount of carbohydrate in a serving of food and divided by 100, takes into account both the GI and the amount of carbohydrate in a particular food and how both impact blood glucose. For example, an 80-gram serving of raw carrots contains 8 grams of carbs, has a GI of 16 and a GL of 1. The equation would be 16 x 8 ÷ 100 = 1. But you don’t have to carry a calculator around with you to determine the GL of foods. The international GI database (www.glycemicindex.com) created by the Human Nutrition Unit of the University of Sydney contains both the GI and GL values for almost 2,500 foods.

What kinds of foods are high or low in GI?
 As a rule of thumb, high-GI carbohydrate foods, such as white bagels and corn flakes, are more processed and refined, while low-GI foods, like barley and beans, are less refined and higher in fiber. If you’d like to see how your favorite foods measure up, check out the international GI database.

What happens when you eat a high-GI or low-GI food?
When you eat a high-GI food, it’s a little like surging to the top of a roller coaster ride: your blood glucose rapidly rises, your insulin output spikes, and glucose uptake occurs in your muscle tissue and fat storage. Then, as if the roller coaster is plummeting down, your blood glucose drops and counter-regulatory hormones are released, putting you into reactive hyperglycemia (below normal glucose level.) It’s at this time that your appetite is stimulated and you may crave high-carb foods to help get your blood glucose levels back up.
There’s no such roller coaster ride when you eat a low-GI food. Instead, your blood glucose rises slowly, insulin is released moderately, you don’t experience reactive hyperglycemia, and you feel satisfied longer.

Can the GI provide any health benefits?
One obvious benefit is better glucose control for people with diabetes. A review of randomized, controlled trials comparing low-GI diets with higher-GI diets in people with diabetes was published in the British Journal of Nutrition in September 2010. The review found that low-GI diets were linked with significant improvements in the glucose biomarker HbA1c, as well as other biomarkers that indicate improved glucose control. In fact, the American Diabetes Association recommends that the GI can provide glucose control benefits in addition to watching the amount of carbs you eat. And low-GI dietary patterns have even been linked with reduced risk of developing type 2 diabetes.
But the health benefits don’t stop there; current research is exploring many other advantages, such as heart health and weight control. Jenny Brand-Miller, Ph.D., Professor of Human Nutrition at the University of Sydney and one of the world’s leading GI experts, says “There is very convincing evidence that low-GI diets improve cholesterol levels, which means that they help reduce the risk of cardiovascular disease.” She explains that low-GI diets reduce oxidative stress (damage caused by free radicals), and that the viscous fiber, such as those found in oat products and legumes, are commonly found in low-GI foods and may be behind their cholesterol-lowering benefits.
“There is increasing evidence that low GI diets aid weight control,” adds Brand-Miller, who reports that a landmark study will soon be published in the New England Journal of Medicine to support this hypothesis. A 2007 Cochrane review found that overweight and obese people lost more weight on low-GI/GL diets compared to other diets. Brand-Miller notes that low-GI carbs that are slowly digested reach lower parts of the small intestine and stimulate L cells, which produce a hormone called GLP-1 that is known to enhance satiety. Low-GI carbs also reduce insulin levels after eating and facilitate the body’s use of fat as a source of fuel during mild to moderate exercise.

Are there any drawbacks to the low-GI diet?
The GI may not be an entirely perfect dietary tool; some concerns:
*Charts are required in order to look up food values.
*Only carbohydrate-containing foods are considered, not fat or protein.
*Some nutrient-rich foods are high-GI, while some nutrient-poor foods are low-GI, which encourages elimination of some healthy foods from the diet. For example, chocolate has a lower GI than oatmeal.
*The GI of a food is different when it is eaten alone, compared to when it is combined with other foods, such as in a sandwich or meal.
*The effect of a food’s GI varies from person to person as a result of individual glucose responses.

Tips for Eating a Low-GI Diet.
Overall, there are still plenty of reasons to strive for eating more low-GI foods. Here are a few tips to get you started.
1. Use the GI to help you choose the right starchy foods; don’t bother worrying about the GI of proteins, fats, nuts, and most fruits and vegetables.
2. Fill half your dinner plate with non-starchy vegetables or salad.
3. Don’t completely eliminate an entire plant food like potatoes from your diet. If you’re going to have a high-GI food, eat a smaller portion and combine it with low-GI foods.
4. Include healthy fats and lean proteins at each meal to lower the GI of the meal.
5. Remember to make nutrient-rich food choices; it’s not only about how low you can go with the GI.
6. Switch to a low-GI bread full of roughly ground grains.
7. Swap refined breakfast cereals, such as flakes, for a lower-GI choice like oats.

Written by Sharon Palmer for Environmental Nutrition, January 2011. http://www.yahoo.com When Thin Is Fat — If Not Managed, Normal Weight Obesity Can Cause Health Issues A baby boomer with a healthy weight may seem like a rare and beautiful thing to a dietitian. After all, just like other age groups, the baby boomer generation has experienced its fair share of obesity. Boomers have a higher rate of obesity compared with previous generations, according to a 2009 analysis by the Trust for America’s Health, which reports that in every state the rate of obesity has grown to be higher among the oldest boomers: 55- to 64-year-olds. Statewide data comparing the increases in obesity with past generations in this age group range from 5.2% in New York to 16.3% in Alabama, where nearly 39% of the oldest boomers are obese. That translates into a new generation of Medicare patients who are obese. So when a normal weight client walks into your office, you can breathe a big sigh of relief, right?

Not so fast. Even people with a normal body mass index (BMI) can fall prey to a condition called normal weight obesity (NWO). It may sound like an oxymoron, but it’s a real health concern, according to a growing body of evidence. It’s possible to fall into the normal weight range and still have weight-related health issues, says Francisco Lopez-Jimenez, MD, a Mayo Clinic cardiologist who is leading this field of research.

New research indicates that healthcare professionals should do more than monitor patients’ BMI to determine their health status; they should also monitor patients’ levels of body fat. While BMI is still considered a very helpful tool for evaluating weight status, it does have its limitations. For example, individuals who are very muscular (eg, athletes) may have a falsely high BMI because the measurement does not account for increased weight due to muscle composition. And BMI does not take into account central adiposity, which has been associated with increased disease risk. And now NWO is another reason to look beyond BMI.

Mayo Clinic researchers, who presented their findings in 2008 at the American College of Cardiology’s Annual Scientific Session in Chicago, characterize NWO as having a normal BMI with a large percentage of body fat—more than 30% for women and 20% for men. The researchers studied 2,127 normal weight adults, equally divided between men and women, relying on data from the Third National Health and Nutrition Examination Survey. They discovered that more than one half of the subjects had NWO. In fact, NWO is so prevalent that Lopez-Jimenez estimates up to 30 million Americans have the condition.

NWO Brings Health Risks
What’s the big deal about NWO? Unfortunately, this condition carries risks similar to overweight or obesity. Lopez-Jimenez explains that in NWO, people have little of the good stuff, such as muscle mass and dense bones, and too much of the bad stuff: body fat. He adds, “Elderly people [who] are normal weight are likely to have NWO as they have lower muscle mass and lighter bones.”

The Mayo Clinic researchers reported their findings in the European Heart Journal in March 2010. They discovered that in the group of normal BMI subjects with the highest tertile of body fat (greater than 23.1% in men and greater than 33.3% in women), the prevalence of metabolic syndrome in subjects was fourfold higher compared with the low body fat group. In addition, this group of NWO subjects had a higher prevalence of dyslipidemia, hypertension in men, and cardiovascular disease in women; in fact, women with NWO showed a 2.2-fold increased risk of cardiovascular mortality compared with the low body fat group.

In another study, published in the January 2007 issue of the American Journal of Clinical Nutrition, researchers found that women with NWO experienced higher biomarkers of inflammation, putting them at risk for early inflammation, cardiovascular disease, and metabolic syndrome.

Managing the Condition
What can healthcare professionals do about NWO and its accompanying risk factors? Lopez-Jimenez suggests that patients in the normal weight range, particularly those who are sedentary or eat a suboptimal diet, be screened for body composition on a routine basis.

“It’s in the intermediate range—when you fall in the normal or mildly elevated BMI—that you should determine if you’re body fat is too high. It’s not necessary for everybody to measure their body fat to see if they have normal weight obesity. If someone is very skinny (below a BMI of 18.5), they don’t need to check body fat because their body fat is likely very low. And if someone is overweight—over 30 to 35 BMI—then we know that they already have high body fat,” says Lopez-Jimenez.

Unfortunately, assessing patients’ body fat percentage is not as simple as having them hop on a scale. But there are some reliable methods for measuring it. Just steer clear of techniques that are either very accurate but impractical or very simple but unreliable. Lopez-Jimenez suggests the following two methods for measuring body fat composition—both reliable and practical:

• Bioelectric impedance or bioimpedance: Utilizing an electrical current to measure body composition levels, this method is becoming popular at clinics and fitness centers because of its ease of use and relative low cost. But people shouldn’t fall for home versions of bioimpedance machines sold in drug stores because they may not be accurate.

• BOD POD or air displacement: The BOD POD, a machine that looks like a plastic space capsule, uses air to displace body volume to evaluate body fat composition. Available in many locations (eg, hospitals, fitness centers), the BOD POD is very reliable and simple to use.

Once a professional has established the presence of NWO, treatment should focus on more than simply instructing a patient to eat a balanced, healthful diet; this condition depends much more on exercise. Dietitians help individuals who are overweight achieve weight loss. In NWO, a patient’s goal is not to lose weight but to change body composition. Lopez-Jimenez says, “If you’re at normal weight and you lose more weight, you may not be changing your body fat percentage. You could be losing muscle, not fat.”

Lopez-Jimenez suggests that professionals encourage a combination of aerobic exercise and strength or resistance training exercise in addition to a healthful diet to alter body fat composition—yet another reason to remind clients how critical exercise is at any age.

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mso-style-priority:99; mso-style-qformat:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin-top:0in; mso-para-margin-right:0in; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> </a></h3><p class="MsoNormal">Probiotics’ Potential — Research Suggests Beneficial Bacteria May Support Immune Health</p> January 2011 Issue

By Sharon Palmer, RD
Today’s Dietitian
Vol. 13 No. 1 P. 20

By enhancing the intestinal flora, these microorganisms may have a macro effect when it comes to keeping people healthy and thriving.

Cold and flu season has arrived, serving as a reminder that eating to enhance the immune system is a hot trend. Sauntering down the supermarket aisle, consumers will surely spot a variety of food products—from cookies to juices—boasting immune health benefits. In fact, food industry insiders consider immune support a new functional food niche. The Nutrition Business Journal reported in February 2010 that immune-support ingredients are enjoying a boost due to issues such as the economic meltdown and the H1N1 pandemic, both of which made people think more about supporting their immune system in times of stress. Numerous other factors contribute to consumers’ increased desire for foods that may improve immune function, according to an October 2010 issue of Nutraceuticals World. Among them are an increasingly polluted world, hard-to-kill microbes, and pandemics lurking in the distance; more stress due to work and family responsibilities and the economy; and a reliance on processed foods that can potentially compromise a person’s immune system and increase his or her risk of illness.

As employees pay more of their healthcare costs, maintaining a strong immune system provides tangible value for many consumers. Mothers are always on the lookout for ways to help their children avoid catching the latest bug. Boomers are determined to live active lifestyles as they age, searching for preventive methods to maintain their health. According to the Natural Marketing Institute’s Health and Wellness Trends Report, consumers believe that maintaining good immune health is the best way to prevent illness. The increased interest in eating for immune health is good since infectious diseases are the world’s leading cause of morbidity.

This new trend is boosting the sales of immune health functional food products, particularly probiotics. According to market researcher Packaged Facts, the global retail market for probiotic and prebiotic foods and beverages was $15 billion in 2008, a 13% increase over 2007, with an estimated market of more than $22 billion by 2013.

But just how much science is there to support probiotics’ role in improving immune health?

Gut’s Role in Immune Function
The immune system, the body’s protective network that fends off the invasion of harmful substances such as bacteria, viruses, and chemicals and guards against the development of cancer, allows humans to flourish in a busy, interactive world. Multiple barriers protect against foreign invaders, including the skin, inflammatory responses, and specific immune responses, such as certain types of immune cells like natural killer cells and macrophages that destroy pathogens.

One key player in immune health is the gut, a part of the body that is constantly exposed to toxins and foreign antigens, such as those from food and microbes. According to nutrition and immune expert Simin Meydani, DVM, PhD, director of the Jean Mayer USDA Human Nutrition Research Center on Aging and the Nutritional Immunology Laboratory at Tufts University, who spoke at a December 4, 2009, Tufts seminar, “The gut is the largest immune organ in the body, accounting for 25% of the immune cells in the body that provide 50% of the body’s immune response. There are more than 400 species of bacteria residing in the gut, and they have symbiotic relationships with your body.” Meydani called the gut flora “the forgotten body organ” because of its vital yet underappreciated health functions.

“There are 100 trillion bacteria in our intestines. The assembly of intestinal bacteria is called the intestinal flora. They form an ecosystem like a flower garden,” reported Haruji Sawada, director of the Yakult Central Institute, at the Yakult International Nutrition and Health Conference on May 17, 2010, in Tokyo (which this writer attended as part of a Yakult-sponsored journalists’ tour). In fact, there are 10 times more intestinal bacteria than there are human cells in the body. Humans develop their intestinal flora after birth, not in the womb. Thus, newborn babies’ gastrointestinal tracts are sterile but quickly become colonized by microorganisms after birth. During babies’ first year of life, the intestinal microbiota begin to develop to resemble that of an adult.

The current knowledge base on intestinal flora is expanding. “It’s pretty clear that the microbes in your body are an important part of the development and function of the immune system. Microbes have evolved mechanisms to communicate with immune cells, and our bodies communicate with microbes,” says Mary Ellen Sanders, PhD, owner of Dairy & Food Culture Technologies, who consults on probiotics for the food and supplement industry. Scientists know that intestinal microbiota may aid in the maturing of immune cells and physically block the passage of pathogenic bacteria and antigenic components of foods.

Sawada explained that intestinal bacteria are separated into good (beneficial), opportunistic, and bad categories. Beneficial bacteria, such as Bifidobacteria or Lactobacilli, help maintain health by resisting bad bacteria and harmful substances and aiding digestion and nutrient absorption. Opportunistic bacteria such as Enterobacteria take advantage of certain conditions to cause disease. And bad bacteria such as Staphylococcus and Clostridium cause disease because they produce toxins or are carcinogens.

“Factors influencing the intestinal flora include an unbalanced diet, stress, fatigue, aging, antibiotic therapy, and bacteria-contaminated food,” said Sawada. “These conditions increase the levels of harmful bacteria in the intestines.”

Science on Probiotics and Immune Health
Looking to probiotics to support immune health is nothing new; the idea has existed for more than 100 years. Probiotics’ main benefit is that they help restore balance in the intestinal microbiota. “Probiotics are live microorganisms that beneficially affect the host by improving the intestinal flora,” said Sawada.

Scientific evidence is now emerging to further support probiotics’ role in immune health. “There are mechanistic studies that show when you consume a probiotic, it can interact with different immune cells and lead to potentially positive changes,” says Sanders. Tetsuji Hori, Yakult USA science manager, reports that while there are other mechanisms involved in probiotics’ immune benefits, natural killer cell, a lymphocyte that functions in the rejection of tumor cells and cells infected by viruses, is of particular interest. He reports that research indicates the probiotic Lactobacillus casei Shirota (LcS) augments natural killer cell activity.

“A growing number of studies show that probiotics can help healthy subjects stay healthy,” says Sanders. “For example, studies have shown that children in day care centers don’t get sick as often when they consume probiotics. If you combine the mechanistic studies with the studies showing fewer respiratory and GI [gastrointestinal] infections, it suggests that the immune effects are meaningful.”

Sanders reports that there are several examples of probiotics with scientific evidence supporting immune health benefits, including Lactobacillus casei DN-114 001 (DanActive), Lactobacillus reuteri ATCC 55730 (BioGaia Probiotic drops), Lactobacillus rhamnosus GG (Culturelle), and LcS (Yakult). The following are several examples of studies that show the immune benefits of probiotics among healthy subjects:

• In a randomized, double-blind Swedish study published in Environmental Health in November 2005, 262 TetraPak employees (day workers and three-shift workers who were healthy at the start of the study) received either a daily dose of L reuteri or placebo for 80 days. In the placebo group, 26.4% reported sick leave during the study compared with 10.6% in the L reuteri group. Among the shift workers, 33% in the placebo group reported being sick during the study period compared with none in the L reuteri group.

• Reported in Clinical Nutrition in August 2005, a randomized, double-blind, placebo-controlled intervention study was performed to investigate the effects of the consumption of Lactobacillus gasseri PA 16/8, Bifidobacterium longum SP 07/3, and Bifidobacterium bifidum MF 20/5 on the severity of symptoms and the incidence and duration of the common cold. Over at least three months during two winter/spring periods, 479 healthy adults were supplemented daily with vitamins and minerals with or without the probiotic bacteria. A significantly higher enhancement of cytotoxic plus T suppressor cells and a higher enhancement of T helper cells as well as significantly increased fecal Lactobacilli and Bifidobacteria were observed in the probiotic group. The intake of probiotic bacteria shortened common cold episodes by almost two days and reduced the severity of symptoms.

• Researchers studied the effects of Bifidobacterium lactis (BB-12) and L reuteri in a double-blind, placebo-controlled, randomized trial at 14 child care centers in Israel, with the results reported in Pediatrics in January 2005. Healthy term infants aged 4 to 10 months were randomly assigned to receive formula with one of the two probiotics or no probotics for 12 weeks. The L reuteri group, compared with BB-12 or controls, experienced a significant decrease in the number of days with fever, clinic visits, child care absences, and antibiotic prescriptions. Infants in the L reuteri or B lactis group had fewer and shorter episodes of diarrhea, with no effect seen on respiratory illnesses. These effects were more prominent with L reuteri, which also improved additional morbidity parameters.

• In a double-blinded, placebo-controlled study published in Clinical & Experimental Allergy in August 2008, scientists explored the relationship between LcS and seasonal allergic rhinitis, considering that changes in the gut microbiota have been implicated in the development of allergic disorders. A daily milk drink with or without live LcS was provided to one of two groups of 10 seasonal allergy rhinitis patients over a period of five months, after which time the researchers documented changes in immune status. Changes in the antigen-induced production of cytokines were observed in patients treated with probiotics, indicating modulation of the immune responses in allergic rhinitis.

While the research is building in support of immune-protection benefits in general populations, professionals might also consider the implications of probiotics in treating special conditions or groups of people. For example, Koji Nomoto, PhD, chief researcher of the Yakult Central Institute, presented data at the Yakult International Nutrition and Health Conference on the effects of the preoperative oral administration of synbiotics (prebiotics and probiotics) in patients with biliary cancer who were undergoing high-risk hepatobiliary resection. The study, published in the Annals of Surgery in November 2006, found that the preoperative oral administration of synbiotics enhanced immune responses, attenuated systemic postoperative inflammatory responses, and improved intestinal microbial environment. Such benefits may reduce postoperative infectious complications after hepatobiliary resection for biliary tract cancer.

“The emerging science on probiotics and immune health is exciting. Probiotic research also stands to gain tremendously as results from human microbiome projects become available. This global research seeks to characterize the microbes associated with humans and their role in health and disease,” says Sanders.

Recommendations
Just because science suggests that probiotics may support immune health doesn’t mean every product on the market offers the same advantages. “It’s important to remember that probiotic benefits are strain specific, dose specific, and maybe even matrix specific. For example, probiotics in capsules may have different effects than probiotics in yogurt. Also remember that not all products in the marketplace called ‘probiotic’ have solid science backing them,” stresses Sanders.

Indeed, there are scores of probiotic products available, and they’ve moved beyond fermented dairy products such as yogurt and kefir; today, dietary supplements and products such as frozen yogurt, cereal, juice, and cookies claim to contain probiotics. To complicate matters, consumers are easily confused by probiotics. This complex concept involves good and bad bacteria as well as a slew of complicated scientific terms about the immune system. And whether a particular probiotic product contains adequate amounts of efficacious probiotic strains is another matter.

“My strongest recommendation is to use probiotics with good-quality evidence behind them. But it can be hard to see benefits with immune health in consumers who are generally healthy anyway. Since there is a good history of safety with probiotics from genera such as Lactobacillus and Bifidobacterium, I don’t see anything wrong with people trying products out to see if they work for them,” advises Sanders. “If consumers choose probiotics in foods, they may see a reduction in being sick with GI or upper respiratory illnesses, and they can also benefit from the nutrients in the product, such as calcium and protein in yogurt. When it comes to specific applications in certain illnesses, such as immune-suppressed individuals, the science is emerging, so stay tuned. Be familiar with the research and look at the quality of the studies.”

— Sharon Palmer, RD, is a contributing editor at Today’s Dietitian and a freelance food and nutrition writer based in southern California.



Give Good Advice on Probiotics
• Not all probiotics are created equal. Different strains of even the same species can be different and may not produce the same effects. A probiotic is defined by its genus (eg, Lactobacillus), species (eg, rhamnosus), and strain designation (often a combination of letters or numbers).

• Trademarked names, often used by manufacturers for marketing purposes, are essentially an alias for the probiotic strain.

• Whether probiotics are found in foods or supplements, the content of the probiotic is generally more important than the way in which it is consumed.

• Probiotics sold as dietary supplements or food ingredients cannot legally claim to cure, treat, or prevent disease, but claims that relate the product to health are allowable.

• Ensure that sound science backs probiotics using the term “clinically proven” on their label and ensure that the products contain the specific strain(s) of bacteria at the same levels as those used in published research. The studies should be performed in humans and published in reputable peer-reviewed journals.

• Just because a product says “probiotic” doesn’t mean it is a probiotic. Some products do not have clinically validated strains or levels.

• People should discuss their use of probiotics with a physician, and warnings of side effects or symptoms should be reviewed.

• Consumers should look for the right quantity of probiotics, which are measured in colony-forming units (CFUs), the measure of live microbes in a probiotic. The CFU amount should be the same as that shown to be effective in clinical studies. Different probiotics have been shown to be effective at different levels; thus, it’s impossible to provide one count for all probiotics.

• People should pick a product from a trusted manufacturer, who is more likely to ensure that the probiotic product has the same strain(s) and is as potent through the end of shelf life as what was used in clinical studies.

• The product label should reveal the following: strain, CFUs, expiration date, suggested serving size, health benefits, proper storage conditions, and corporate contact information.

— Author adapted information from The International Scientific Association for Probiotics and Prebiotics (www.isapp.net)
http://www.yahoo.com Eating in Italy I just returned from a vacation in Italy. I was expecting to gain at least 10 pounds, thanks to the abundance of beautiful food, but I did OK. Here are my recent observations about eating in Italy.

*Italian bread is wonderful, a distinctly unique flavor that is crusty on the outside and slightly doughy on the inside. It's really great soaking up leftover flavors on your plate, from salad and pasta to soup or fish.
*Coffee is an experience; of course I can't quite handle the powerfully, petite espressos all of the time and missed my large mugs of steaming coffee in the morning. I am in awe of the espresso counters, even found in gas stations, in which people make time for a small sip of espresso in the afternoons. I NEVER saw a single disposable coffee cup in all of Italy, not even in a gas station. God forbid that someone might drink coffee on the run (or walk), instead of savoring the flavors out of real china at a counter or table.

*"Frozen food" has a real presence at restaurants in Rome. I gather that there is some sort of controversy going on over restaurants serving frozen food. The first time I noticed this is when we went to a really cute restaurant in an alley near the Pantheon. I thought the food was delicious, I had pasta with wild mushrooms. Then I noticed the manager doing an inventory of frozen dinners in the restaurant, and she pulled out one individual frozen dinner after another. My first thought: I have never tasted such a good frozen dinner in my life! How can you freeze mushrooms and make them taste like this? Then I started noticing menus in restaurants all over the city making comments like "We serve frozen food" or "We DO NOT serve frozen food." I even saw big posters at touristy restaurants stating, "No Frozen Food!"

*Touristy restaurants are the norm in Rome. A local explained to me that food has gone downhill here, and that if you see a restaurant in a famous piazza, it's probably nondescript, boring, touristy food (pizza, pasta, roasted chicken/fries, burgers). He pointed us in the direction of the Jewish neighborhood for the best, authentic Roman food (which we immediately sought out). Indeed, we sampled food at some of these tourist spots, but found even Rome's touristy food to surpass many of our chain restaurants, in general. Sometimes if you want to sit at the cutest piazza and people-watch, you don't mind that you're not getting the most original food. Our best meals by far were outside of Rome.

*Gelato is worth walking a couple of miles for. Actually, I did not do the math to determine how much I'd have to walk to burn off a gelato. I tried to only get the small portions and preferred the more sorbet-type flavors, like melon and grapefruit. But I did discover the tiramisu flavor, with chunks of cake and rivers of coffee liquor, that was worth walking around all day for. Just the way gelatarias display their gelato is worth a peek. I love the way they are mounded up over the top of the steel containers, often garnished extravagantly with fruit, chocolate, candy, and desserts.

*Regional foods and traditions abound in Italy. The food is distinctly different when you travel an hour. In Tuscany, everything is about olive oil (just look outside and you'll see miles of olive tree orchards). There are rivers of olive oil on everything from soup and pasta to meat and cheese dishes. The beef is celebrated here, because there is an abundance of farms. You can order a very rare, Florentine style grilled steak by the gram for the whole table. The cheeses are distinctive and earthy. The foods are hearty and "stick to your ribs". I fell in love with thick Tuscan soups, such as a flavorful tomato soup filled with bread crumbs, herbs and olive oil; and a bean soup that had farro, spinach, assorted beans and herbs. Once, my son asked for pesto while we were in the Amalfi coast, to which he was told curtly that pesto is served only in Genoa, as it originates from this area. The Amalfi coast was all about seafood from the Mediterranean, lemons, and olive oil (yes more olive tree orchards everywhere). We had fresh seafood on pizza, pasta, and au natural (grilled whole fish).

*Caprese is a great way to celebrate tomatoes and basil. I couldn't get enough of the fresh mozzarella cheese, which tasted different in each location, with fresh basil, the most beautiful ripe tomatoes you've ever tasted, and rocket (arugula).

*The courses may be complicated (first course, meat course, etc.), but the portions are "normal" and you don't have to get one of every course. I didn't feel guilty about eating pasta with zucchini flowers and cream sauce (or freshly made gnocchi with walnut sauce!) when it came on a plate that contained about a 1-cup serving size. After a rocket salad, it was the perfect meal.

*Eating vegetarian is easy in Italy: pasta, mushrooms, eggs, cheese, soups, beans, and pizzas provide plenty of delicious diversity.

*Local wine is inexpensive and delicious. I can't tell you how many bottles of wine we shared for as little as 6 Euros (about $8 a bottle). In Amalfi, we fell in love with a white wine called Lacrima Christa (tears of Christ), which is grown in the harsh, volcanic soils of Mt. Vesuvius and costs less than 10 euros a bottle at a restaurant. We also enjoyed plenty of robust Chianti wines in Tuscany, some served straight out of huge, wicker-encased wine jugs, for even less.

*Food is meant to be enjoyed. You linger over a meal, the waiter gives you plenty of time to eat (maybe too much time from an American viewpoint?), and you would never walk around eating a take-out meal.

*The secret of staying slim in Italy is walking. We encountered so few overweight Italians, yet they love beautiful food. It's very hard to ride a car all over Rome, or Italy for that matter. You walk, walk, and walk. You even walk up steep cobble stone steps and streets, dragging little carts behind you with your supplies, regardless if you're an old woman. There are many places that cars are not even allowed, and people survive even better for it! Viva Italia! http://www.yahoo.com The Magic of Mushrooms as Medicine Nothing compares to the earthy fragrance and taste of mushrooms freshly sautéed in a bit of olive oil and garlic. But did you know that mushrooms are far more special than their delicious taste suggests? Neither plant nor animal, mushrooms are classified in the kingdom of fungi. But mushrooms are even more unique within the fungi kingdom, because they are the complex fruiting body of the fungal organism. Just as a tree produces fruit to bear seeds to continue the species, so does a fungal organism produce mushrooms to carry spores to continue its own species. With thousands of mushroom species present in the world, most of these fungi remain mysterious, as only 10 percent of the species have been identified.

Given their uniqueness, it’s not surprising that mushrooms have piqued interest for their potential medicinal value. For thousands of years people have treasured them for both their rich flavor and therapeutic effects. According to Donald Abrams, M.D., Professor at the University of California San Francisco and Director of Osher Center for Integrative Medicine, mushrooms have long been used medicinally in Asia, and they are now becoming more accepted around the globe for therapeutic purposes. A number of well-known drugs originated in the fungi kingdom, including penicillin, two statins (lovastatin and squalestatin,) ciclosporin, and cephalasporin. And, Ganoderma lucidum (known as the “mushroom of immortality” in China) is responsible for $1.5 billion in worldwide extract sales because of its purported medicinal value.

“Super” mushrooms for health. Naturally low in calories and fat, mushrooms only contain 18 to 28 calories per three-ounce serving, depending on the variety. What’s even more important is what mushrooms contain. Abrams, who studied medicinal mushrooms and spoke about them at the Sixth Annual Nutrition and Health: State of the Science & Clinical Applications Conference on May 11, 2009 in Chicago, reports, “In the 60s and 70s, scientists began to isolate special active constituents in mushrooms.” These constituents include beta-glucans (sugar molecules), proteins, carbohydrates, fats, vitamins, trace elements and naturally-occurring plant compounds like sterols, phenols, and terponoids. Researchers also point out that mushrooms have a number of bacteria, yeasts and molds that may hold health-promoting promise.

The study of mushrooms’ health benefits has focused primarily on their anti-cancer activity, antioxidant action and immune-enhancing benefits. A few studies have looked into other potential benefits, including weight management and satiety, and reduction in levels of blood lipids and glucose. Mushroom beta-glucans may be the secret ingredient, as they appear to have immune-stimulating and cholesterol-lowering effects, as well as anti-cancer activity, according to a November, 2009 study in Nutrition Reviews. Mushrooms are such a promising food, that the healthy aging guru, Andrew Weil, M.D., lists them as a separate recommended food group on his Anti-Inflammation Food Pyramid (www.drweil.com/drw/u/ART02995/Dr-Weil-Anti-Inflammatory-Food-Pyramid.html.)

Mushrooms take on cancer. According to Abrams, mushrooms may be especially beneficial in cancer treatment, with some varieties under study for their direct anti-cancer activity, as well as immune-enhancing response in cancer patients. “Mushrooms are widely used as an adjuvant therapy for cancer in Japan and China,” adds Abrams. A number of studies have already demonstrated that some varieties might reduce the risk of certain cancers, as well as inhibit tumor growth. At City of Hope, a National Cancer Institute-designated Comprehensive Cancer Care Center in Duarte, CA, researchers are currently investigating mushrooms’ potential in reducing or even stunting breast and prostate cancer growth in human clinical studies.

An unlikely vitamin D source. Another reason mushrooms are on scientists’ radar is because they’re an excellent source of today’s most buzz-worthy vitamin—vitamin D. Linked with many important health benefits, including maintaining healthy bones, teeth and muscles; cancer prevention, autoimmune disease protection, immune defense and mental health promotion (See EN April 2010, “Vitamin D-Fense against Disease”), vitamin D is not easily found in many food sources. Similar to the way in which humans absorb sunlight through the skin and convert it to vitamin D, mushrooms contain ergosterol that converts to vitamin D when exposed to sunlight. Thus, these mushrooms contain high levels of vitamin D from exposure to ultraviolet light under controlled conditions. For example, portabella mushrooms exposed to ultraviolet light contain 387 International Units (97% Daily Value) of vitamin D per 84 gram (about three ounces) serving. The most popular mushroom in America, white or button mushrooms (Agaricus bisporus) contain an abundance of ergosterol, according to an April 2009 study published in the Journal of Agricultural and Food Chemistry. The Australian research team reported that commercial production of button mushrooms enriched with vitamin D through exposure to sunlight might be a practical approach for improving consumer health. Today, more mushroom growers are exposing their mushrooms to UV light to increase vitamin D levels.

Get cooking with mushrooms. Now that you know how unique they are, why not pop mushrooms into your diet more often? Many cuisines, from European to Indian to Asian, highlight a variety of delectable fungi. While Americans are most familiar with the white variety, there are so many delicious types available that are worth tasting (see “Mushroom Varieties for the Picking”). Remember that mushroom hunting in the wild is risky business, because many species are poisonous—but don’t be afraid to hunt for them in your weekly supermarket or farmers market shopping expeditions.

Mushroom Varieties for the Picking

White (or button): The most popular variety in the U.S., this mushroom has a mild taste that blends well with most anything. Sauté as a side dish; cook in pizza, pasta, burgers, soups and casseroles; or enjoy raw in salads.
Crimini: Similar in appearance to white mushrooms, these have a tan-to-brown cap, firmer texture and deeper flavor. Slice them into stews, soups, pastas, stuffing, quesadillas, omelets and risottos.
Portabella: A larger relative of crimini, these have tan or brown caps, measure up to six inches, and have a deep, meaty texture and flavor. Grill, broil and roast them as an entrée (the perfect vegetarian meat alternative), side dish or appetizer.
Enoki: These tiny, button-capped mushrooms with long spindly stems are mild tasting and crunchy. Try them raw in salads and sandwiches, stir them in soups, and stir-fry them with tofu and vegetables.
Oyster: Delicately flavored with a velvety texture, oyster mushrooms can be gray, pale yellow or blue. Sauté them with a small amount of butter and onions to bring out their flavor, or slice into pasta, soups or salads.
Maitake: Often called “Hen of the Woods,” these mushrooms are fan-shaped with a woodsy taste and aroma. Sauté them as a side dish or use as an accompaniment for hearty entrees, soups and grain dishes.
Shiitake: These tan-to-dark brown mushrooms have umbrella-shaped caps, and curved stems (remove the tough stems for better texture). With a meaty texture and rich flavor, shiitake are excellent in bold stir-fries, pastas, soups, entrees and grain dishes.
Source: Adapted courtesy the Mushroom Council.

Curried Mushroom Barley Soup
2 Tbsp butter
1 cup sliced carrots
1 cup chopped onion
1 pound white button mushrooms, sliced
8 ounces smoked ham, diced
4 to 5 tsp curry powder
2 cans (14 ounces each) reduced sodium chicken broth
1 can (14-1/2 ounces) stewed tomatoes
1/2 cup quick-cooking barley

1. In a large saucepan melt butter. Add carrots and onion; cook, stirring occasionally until carrots are nearly crisp-tender (5 minutes.)
2. Add mushrooms; cook, stirring frequently until mushrooms are tender (5 minutes.)
3. Add ham and curry powder; cook stirring constantly for 30 to 60 seconds.
4. Stir in chicken broth, tomatoes and barley. Bring to a boil; reduce heat and simmer covered, until barley is tender (10 minutes.) Makes 8 servings.

Nutrition Information per Serving: 150 calories, 5 grams (g) fat, 17 g carbohydrates, 10 g protein, 4 g dietary fiber, 330 milligrams sodium.
Recipe courtesy the Mushroom Council.

Sharon Palmer, R.D.
Appeared in Environmental Nutrition
http://www.yahoo.com Eat for Your Health, and the Planet's Here's a great report that came out today. I've always been fascinated with the thought that the healthiest foods for us are also the healthiest foods for the environment. Here's wonderful evidence of this idea.

Double pyramid’ shows healthy eating-environment link-up
By Jess Halliday, 13-Oct-2010
The most environmentally-friendly foods are also those which are healthiest for humans, concludes a new study from a food and nutrition think tank that proposes a ‘double-pyramid’ of nutrition and environmental impact.

The Barilla Centre for Food and Nutrition (BCFN), based in Italy, sought to marry up the well-known food pyramid, with generation of greenhouse gases, water use and ecological footprint.

Eat-often foods like bread, pasta and whole-grains at the base of the food pyramid were seen to have a lower impact on the environmental impact than meat, poultry, fish, dairy and eggs towards the top, and fats, oils and sweets.

The double pyramid and the rationale behind it was presented at an open debate at the European Parliament and debated by a panel of MEPs and food policy experts. More info and a video of the event, called Healthy Food Healthy Planet, is available at http://www.barillacfn.com .

Gabriele Riccardi, Professor of Endocrinology and Metabolic Diseases at the University of Naples and member of the BCFN Advisory Board, introduced the debate and emphasised the important of the model for food companies

"The BCFN believes that the role of industry, which may offer easy to use products in line with relevant nutritional guidelines, is crucial,” he said.

MEP Paolo de Castro said: "The issue of food supply, fuelled in recent years by the exponential growth in demand, particularly in some areas of the world, is leading us onto dangerous ground. Food is destined to become an insufficient and costly resource.

Today's challenge is to increase productivity, with fewer resources and less pollution."

The Barilla researchers are not the first to propose a new model combining health and nutrition and environmental impact.

In 2008 Professor Tim Lang of City University London proposed a ‘food flower’ that could be used on food product labels, with petals representing greenhouse gases, fair trade, biodiversity, packaging/water, animal welfare, nutrition and water use.

Sweden also proposed a new set of dietary guidelines combining health and environmental impact; and the German Council for Sustainable Development also published a new guide on making environmental shopping choices last year.

A report published last December by the UK’s Sustainable Consumption Commission mapped out evidence on sustainable diets and look at synergies and tensions between public health, the environment, social inequalities, and economic stability.

It concluded that reducing meat and dairy consumption, eating fewer fatty and sugary foods, and wasting less food are the three changes to consumption habits that will have the biggest impact on making diets more sustainable.


http://www.foodnavigator.com/Financial-Industry/Double-pyramid-shows-healthy-eating-environment-link-up
http://www.yahoo.com When Food Bites Back: Understanding Food Allergies<br><br> We’re a population of sensitive eaters—it seems as if nearly everyone avoids one food or another because of some sort of intolerance. In fact, the Food Allergy & Anaphylaxis Network, an organization of health care professionals, government agencies and food industry members raising public awareness for food allergies, reports that food allergies afflict about 12 million people in the U.S.—that’s around 4 percent of the population. In addition to those with clinically-proven allergic responses to foods, another one out of three people believe they have a food allergy and, as a result, change the way they (or their family) eats. Unfortunately, many people avoid foods unnecessarily because of confusions surrounding food allergies, which can have a negative impact on a balanced diet.

How do you know if you have a true food allergy? Three official definitions can help clarify the topic of food allergies, according to Randy J. Horwitz, M.D., Ph.D., Medical Director of the Arizona Center for Integrative Medicine, who completed a fellowship in Allergy & Clinical Immunology at the University of Wisconsin and spoke at the Seventh Annual Nutrition and Health Conference in Atlanta on May 11, 2010. These are:

*Adverse food reaction: any untoward reaction after the ingestion of a food; may be due to a food allergy or food intolerance.

*Food allergy: an abnormal immunologic response following ingestion of a food.
*Food intolerance: an adverse food reaction mediated by a non-immunologic mechanism.

An adverse food reaction is a generic term that lumps together any kind of negative reaction you get from eating a food, no matter what its cause. If you have a food allergy, your immune system decides that a particular food is harmful to your body, thus it creates specific antibodies to it. The next time you eat that food, the immune system releases large amounts of chemicals, including histamine, to protect your body. These chemicals trigger allergic symptoms that can affect the respiratory system, gastrointestinal tract, skin, or cardiovascular system. A classic example is a peanut allergy that might produce symptoms like swelling of the tongue and throat within a short period of time after consuming even a tiny amount of peanut. Unlike a food allergy, a food intolerance does not involve the immune system and is not life-threatening. A common example is lactose intolerance, difficulty in digesting milk sugar lactose that produces symptoms like abdominal cramps and diarrhea.
Food allergies on the rise. Data from a nationwide, random telephone survey on self-reported peanut and tree nut allergies—the leading cause of fatal allergic reactions in the U.S.—reveals that the prevalence of peanut allergy among children tripled between 1997 and 2008 (Journal of Allergy and Clinical Immunology, June, 2010.) This rate is similar to estimates in Canada, Australia and the U.K.

The researchers speculate that the rise in allergies could be linked to a number of factors, including the “hygiene hypothesis,” the idea that less exposure to allergens and bacteria in childhood leaves the immune system underdeveloped; or, the timing of when the food is introduced; or, how the food is prepared (i.e., cooking changes the nature of proteins in nuts.) Horwitz also reports that new evidence links antacids to the development of food allergies, because they may interfere with digestion and allow food to enter the intestines before it is fully broken down, thus triggering an attack. No matter what the answer is, food allergies are a significant health problem and experts call for better medical treatment. The number of yearly emergency room visits due to food-induced anaphylaxis (severe, whole-body allergic reaction) in the U.S. is estimated at up to 125,000.
Digging for the truth. If you think you might have a food allergy, Horwitz suggests that your health care provider consider the following strategies:
*Diet history. Keep a detailed diet diary recording foods eaten, timing of adverse reactions, and specific symptoms related to reactions.
*Rule out non-immunity-mediated food intolerances. Conditions like celiac disease (a digestive disease caused by an immune response to gluten) may be mistaken for a food allergy.

*Elimination diet. Short-term diet that removes one or more suspected foods from the diet to check for cause or elimination of symptoms.
*Prick skin testing. Indicates presence of IgE (protein involved in many types of food allergic reactions) antibodies specific to a particular food.
*RAST (radioallergosorbent test). Blood test done in laboratory with specific foods to determine whether there are IgE antibodies in that food.
*Double-blinded, placebo-controlled food challenge. Considered the “gold standard” of food allergy diagnoses; capsules or drinks with allergens (substances that cause allergic reaction) are provided to patients for observation in the doctor’s office.

Are there any interventions to treat food allergies other than avoidance of the food? Horwitz says that currently the answer is “no.” If you have food allergies, he recommends that you discuss an epinephrine autoinjector (EpiPen®) with your physician. Used to treat life-threatening allergic reactions, an EpiPen can be carried in your pocket or purse and is especially indicated if you have previously experienced anaphylaxis; have peanut, tree nut, fish or shellfish allergies; or have other conditions such as asthma. Living with a food allergy is a serious matter that requires serious care.

Top Eight Food AllergensEight foods account for 90 percent of all food-allergic reactions in the U.S.:

Milk
Eggs
Peanuts
Tree nuts (walnuts, almonds, cashews, pistachios, pecans)
Wheat
Soy
Fish
Shellfish

Sharon Palmer, R.D.
http://www.yahoo.com Slow and Easy Ratatouille Check out this slow cooker recipe from Tomato Products Wellness Council

Slow and Easy Ratatouille

•Prep time: 15 minutes
•Cook time: 3 to 6 hours
Ingredients:

•2 Tbsp extra virgin olive oil
•1 large onion, coarsely chopped
•3 cloves minced garlic
•2 medium zucchini, halved and sliced
•1 eggplant (about 1 1/4 lbs.), peeled and cut into 1-inch chunks
•1 medium fennel bulb, quartered and thinly sliced (white base only)
•1 small red pepper, seeded and diced
•1 small yellow pepper, seeded and diced
•1 (29-oz.) can crushed tomatoes
•1 (6-oz.) can tomato paste
•1 tsp each: dried basil, rosemary and thyme
•1 tsp sea salt or to taste
•Ground or smoked pepper to taste
•Snipped fresh basil and grated Parmesan cheese (optional)
Directions:

Heat oil in a large skillet. Add onion; cook and stir over medium high heat for 5 minutes. Add zucchini, eggplant and garlic; cook for 5 more minutes. Transfer to a slow cooker with all remaining ingredients except fresh basil and Parmesan. Cover and cook on HIGH for 3 hours or on LOW for 6 hours. Serve hot or at room temperature topped with fresh basil and Parmesan. Makes 8 servings.

Quick Stovetop Variation: Prepare as directed above, cooking in a large pot instead of a slow cooker. Bring to a boil; reduce heat and simmer, covered, for 30 to 45 minutes or until vegetables are cooked to your liking.

Nutritional analysis per serving: Calories: 130, Fat: 4g, Saturated Fat: 0.5g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 610mg, Potassium: 926mg, Carbohydrates: 22g, Fiber: 7g, Sugar: 7g, Protein: 5g, Vitamin A: 30%, Vitamin C: 120%, Calcium
http://www.yahoo.com Build Up Your Immune Defense with the Right Foods<br> Foods that power up your immune defense are a hot marketing tool. From food products and dietary supplements that claim to “support immunity” to magazine articles that recommend top “immune superfoods, ” it seems like the idea of eating to boost immune function is everywhere. Perhaps it’s a good thing, as infectious diseases are the leading cause of morbidity in the world. And as cold and flu season approaches, it’s tempting to buy into the hope of eating your way to a stronger immune system. But is there truth behind the hype?
This Is Your Immune System. You can credit your immune system for allowing you to thrive within a busy, interactive world. The immune system is your body’s protective network that fends off invasion by harmful substances, such as bacteria, viruses, and chemicals, as well as guarding against the development of cancer. When your immune system is healthy, you have multiple barriers to protect against invaders, including your skin, inflammatory responses, and specific immune responses, such as certain types of white blood cells that destroy pathogens.

Your gut plays a very important role in your immune system; it is the largest immune organ in the body, accounting for 25 percent of your immune cells. More than 400 species of bacteria reside in the gut, and they have important symbiotic (beneficial) relationships with your body. Simin Meydani, D.V.M., Ph.D. director of the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) and the Nutritional Immunology Laboratory at Tufts, calls the gut flora (the collection of microorganisms, mostly bacteria) “the forgotten body organ.”

As you age, your immune system diminishes. Speaking at a December 4, 2009 Tufts Seminar on nutrition and immunity, Meydani reported that there is an increased incidence of infectious disease (and morbidity and mortality from infectious disease) in older adults because they are more susceptible, the pathogens are more virulent, and there is a negative change in the gut bacteria. To top it off, marginal nutritional deficiencies also are common in older adults.

And once you have an infection, a vicious cycle kicks in—the infection obstructs your ability to boost nutrition because of loss of appetite, fever, and diarrhea, thus your immune system weakens. To make matters worse, scientists now know that nutritional deficiencies can cause a virus to become more virulent.

Nutrition and the Immune System. One of the most important ways to maintain a healthy immune system is to power up on good nutrition. “When a pathogen enters the body, the immune system recognizes it and the body produces an army of specialized immune cells to get rid of the pathogen,” explains Meydani. And what do the immune cells need in order to grow in numbers? “Essential nutrients like vitamins, minerals, amino acids and essential fatty acids,” she adds. This is the root of the diet-immunity connection. “Nutrients are essential for the optimal function of the immune response and to prompt a defense against pathogens. Deficiencies of nutrients, as well as aging, can impair the host’s defense and increase the occurrence of pathogens,” says Meydani.

The following nutrients show promise for their effects on the immune system.
Vitamin C. Many people believe fervently that vitamin C boosts their immune function and helps fight colds. Unfortunately, the science has been far from concrete, with some studies showing that it enhances immune function, and other studies showing no effect. According to the National Institutes of Health, more than 30 clinical trials have examined the effects of vitamin C on cold prevention, yet overall they do not support a significant reduction in risk. Still, there’s no harm in pushing vitamin C-rich foods, such as papaya, red peppers, broccoli, strawberries, citrus and tomatoes as part of your healthful diet.

Vitamin E. Its documented role in the immune system has led immunology researchers to study vitamin E. In a 2004 study led by Meydani and published in August 18, 2004 in The Journal of the American Medical Association, vitamin E supplementation was found to reduce the risk of upper respiratory infections, in particular the common cold. Foods packed with vitamin E include nuts, olives and leafy greens.

Zinc. Studies show that people with low serum zinc levels experience twice the frequency of pneumonia (as well as longer duration and more antibiotic use,) compared with those who have adequate zinc levels, according to Meydani. In a 2007 study in the American Journal of Clinical Nutrition, zinc supplementation resulted in 65 percent fewer occurrences of infection. But when it comes to the common cold, Meydani says, “The jury is still out. Some studies show zinc helps and reduces duration of colds, while other studies don’t show that effect.” Zinc food sources include red meat, poultry, seafood, beans, nuts and cheese.

Vitamin D. While the evidence isn’t strong, scientists recognize that the sunshine vitamin may have important functions within the immune system. Research shows that patients with tuberculosis respond better when treated with vitamin D or sunlight. In addition to sunlight, you can find vitamin D in fortified dairy products and mushrooms, salmon and sardines.
Calories. The potential immune benefits of calorie restriction have attracted the interest of researchers (see EN July 2010, “Long-term Calorie Restriction”). In the CALERIE Study (Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy Study,) overweight participants divided into two groups reduced their calorie intake by 10 percent and 30 percent, for six months, resulting in significant improvements in immune response in both groups, with the best effects seen in the 30 percent group. “I’m not recommending that people who are not overweight would benefit from calorie restriction. Eat enough, but not too much,” urges Meydani. If you decrease calories too much and it results in nutritional deficiencies, it’s not good for the immune system.

Probiotics. These live microorganisms can exert health benefits by improving the number of beneficial bacteria in the gut. “Several studies show that the right types of probiotics increase the immune response,” says Meydani. A study in the 2007 issue of The Journal of Nutrition found that a fermented milk drink containing the probiotic lactobacillus casei strain Shirota significantly increased natural killer cell (an important immune cell) activity. However, only certain strains of probiotics have been tested for immune benefits; thus, it’s important to look for clinical proof (see EN October 2009, “Healthy Bugs Living in Harmony.”)
Mushrooms. Curiously, mushrooms have captured scientists’ attention in immune research (see EN October, 2010 “The Magic of Mushrooms as Medicine.”) When mice were fed a powder made of white button mushrooms, the natural killer cell activity increased significantly, according to a 2007 study published in The Journal of Nutrition.

The bottom line. So should you take mega-doses of essential nutrients to boost your immune system? “We can’t say with certainty. Sometimes if you supplement at more than the required level of nutrients, the immune function can decrease. It’s not always the case that more is better,” says Meydani. In addition, nutrients appear to impact people’s immune systems differently. Meydani explains that people can be “responders” or “nonresponders” to particular nutrients, baed on genetic differences.
Many food companies and the media have made overly exuberant claims about the ability of particular foods to power up your immune system. It’s important to keep in mind that foods contain a synergy of nutrients that work in unison to provide health benefits versus supplements which only provide one or two nutrients. The best approach for fostering a healthy immune system is to eat a nutrient-rich diet that meets all of your body’s needs. Here’s more reason to make every bite count, with delicious, whole foods bursting with nutrients.
This article was written by Sharon Palmer, RD and appeared in Environmental Nutrition on November 2010.
http://www.yahoo.com Grant Achatz Gets his Three Stars I read this article (posted below) with interest, having interviewed Grant Achatz a couple of times. He truly is one of our most inspired, gifted chefs. Check out one of my articles on him: http://www.culinologyonline.com/articles/grant-achatz--culinary-storyteller.html


Posted by Chris Borrelli, Chicago Times

Here's what happened when Grant Achatz discovered he was awarded three stars by the Michelin Guide: He was driving his BMW at 9:20 a.m. and wearing tan Ray Ban sunglasses and saying something about how the desire to be rewarded with three Michelin stars was, of course, partly about ego — he was saying this when the call from Michelin came, with almost comically perfect timing. The phone rang once then stopped then Achatz picked up his iPhone and looked at the number. "It can't be from a 312 area code, could it?"

Then he put the phone down. A moment later it rang, and it was Jean-Luc Naret, the director of the Michelin Guide. Achatz listened and smiled and stared ahead and spoke calmly: "I'm... Oh, my God... that's amazing... it means a lot... thank you... that's incredible... it's an incredible day, Jean-Luc... Thank you." He was not surprised but he was happy. He continued driving and seemed to wipe something from his left eye. Asked later if it was a tear, he said, "No, it was not." He smirked a bit.

We drove a while and the text messages to his phone left it buzzing for several minutes.

He spoke about when he still worked for Charlie Trotter and how Trotter once came into the kitchen and told the staff about a three-star meal he had just eaten in Switzerland and how the restaurant Charlie Trotter's needed to be that good and that greatness was always their intent. Achatz noted the irony that one of his teachers now had one less star than he had, then he said, "I genuinely feel bad about that."

"To me it's a life long dream. I grew up in this business listening to Thomas (Keller) and Charlie (Trotter) wax poetic about the greatness of three star restaurants in the world. And it was like, man, if these people, my mentors, hold it that dear, it becomes your goal as a chef. That said, I was worried.

"But you build a body these things, of accolades, and it validates your position," he said. "It just does."
http://www.yahoo.com Creating Local Food Connections

On an Indian summer evening at the home of Melanie Ward in Monrovia, Calif., dinner guests gather in the garden at long rows of tables decorated with candles and locally grown gourds, squashes, and olive tree boughs. The tables are draped in vintage linen with not a disposable in sight. Guests place their own dinner plate on the table, contributing to a colorful, eclectic collection that ranges from bright green Depression glass to dainty flowered wedding china. Delicious aromas from the wood-fired barbeque and soup pot waft over the table. I can’t wait to sample the platters and bowls of beautiful salads, cheeses, and side dishes perched on a side table. What’s the special occasion? It’s simple: Tonight we’re celebrating local food.

It’s no surprise that becoming a locavore, defined as someone who eats within a radius of his or her home, has become de rigueur in recent years. Chefs call out the names of farms on menus, farmers’ markets are flourishing, and even home gardening is making a comeback. Books such as Animal, Vegetable, Miracle: A Year of Food Life by Barbara Kingsolver eloquently depict the life of local eating. And documentaries such as Food, Inc. highlight the need for slowing down the food system. As a result, people are increasingly seeking a meaningful connection with food, starting with where and how it is grown.

A return to local eating can offer many rewards. People can reduce their carbon footprint and support their local community by purchasing foods grown close to home and feast on delicious, nutritious foods harvested at their peak—a far cry from foods mass produced and shipped from across the country.

Locavore dinners are a natural evolution in the local food movement. Outstanding in the Field, an organization that hosts local culinary events, has created quite a following, as celebrity chefs, foodies, and farmers gather together to celebrate la vida local at fine dinners held around the world. Founded by Jim Denevan, Outstanding in the Field started with a few “farmer dinners” held in a café in Santa Cruz, Calif., but quickly grew into something even better: locavore dinners held on orchards, farms, vineyards, and ranches. While these professionally planned locavore events are nothing short of fabulous, people can bring this vision to their own backyard by creating their own grassroots event to shine the light on the pleasures of local foods.

Which brings me back to Ward’s garden in Monrovia, located only 24 miles from the soaring skyline of downtown Los Angeles. The party planners, including local food and home gardening aficionados Jean Rapagna and Sue Kopcha, have created their own vision for a locavore dinner, and I am glad to be counted among the guests. We’ve all been assigned a task: Bring a dish—carefully and lovingly prepared—and pair it with a drink, both sourced from within 100 miles. One might think that such an assignment would be difficult when living within the confines of a sprawling urban area, encased in cement and glass.

But, surprisingly, many options exist, and finding them was half the fun. Who knew that the animal sciences program at a nearby university sells fresh sausages and beef that would end up on our outdoor barbeque on that October evening? A neighbor supplied fresh backyard eggs for an artichoke bake. Fresh vegetables purchased at Whole Foods Market, which conveniently labels the name and location of local farms, were tossed into a gorgeous salad. Potato leek soup, fashioned of ingredients from the farmers’ market, simmered in a crockpot. Cream from a nearby dairy was hand-churned into butter. An abundance of late-summer tomatoes was made into delicious dipping sauces for appetizers. Lemons from backyard trees were plucked and squeezed into lemon tarts. Numerous wineries and breweries within the 100-mile mark were called upon to serve up flavorful wines—from Chardonnay to Syrah—as well as hearty beers to pair with the dishes. At a local wine and cheese shop, I discovered an artisanal cheese maker who produces a remarkable Gouda that I served with field greens, walnuts, and persimmons from the farmers’ market.

As we sat at the long tables, taking in the joy of friendship on one of the last warm evenings of the year, each guest stood and offered his or her dish with its story, describing details about where the ingredients came from, the origins of a special recipe, or the creation of a handmade platter. And then the dish was passed down the table for each guest to share, enjoy, and reflect on. With freshly harvested ingredients, each dish was like a little miracle—and a reminder of the pleasures that coming back to the table for local bounty can bring.

Create a Locavore Dinner
Anyone who is interested in starting a grassroots local food movement in the community can host a locavore dinner. The following are tips to get started:

• Select a location for the locavore dinner, trying to find an adequate outdoor setting that can accommodate rows of tables to seat the desired number of guests.

• Set a date, considering the season for local bounty and weather.

• Develop a guest list according to the number of guests the event can accommodate.

• Create an eco-friendly e-mail invitation to invite guests, clearly outlining the intent and details of the dinner.

• Assign each guest a dish in one category: appetizer, salad, soup, main dish (vegetarian and nonvegetarian), side dish, and dessert. Specify the number of servings each dish should serve and ask the guest to divide the dishes into separate family-style serving containers to accommodate family-style meal service at the tables. Keep in mind that large events with more dishes available should be served in tasting-portion sizes.

• Explain to guests the parameters of dish preparation, such as the number of miles within which main ingredients should be sourced. Give guests suggestions of local purveyors who might supply ingredients.

• Ask guests to pair a local beverage with their dish.

• Ask guests to bring their own dinner plate and wine glass that might have special significance.

• Inform guests of the approximate length of event, as each course will require plenty of time.

• Gather tables, chairs, buffet tables, tablecloths, and napkins to use at the event, avoiding rentals and disposables.

• Plan local, live table displays utilizing seasonal plants and foliage as well as candles.

• On the night of the event, refrigerate or maintain the heat of each dish as needed. Create an order for each dish to be served by the guests. Announce each dish and guest, allowing the guest to describe the dish, recipe, fabrication, and ingredients, and then serve the dish. Allow about 20 minutes between each course as well as plenty of time for guests to enjoy the entire evening.

This article, written by Sharon Palmer, appeared in Today's Dietitian here: http://www.todaysdietitian.com/newarchives/020911p12.shtml http://www.yahoo.com Inflammation — Can’t Stand the Heat? Then Get in the Kitchen


Inflammation, at the root of myriad chronic diseases, is a hot topic in science. Interestingly, research is revealing that certain foods and eating patterns may help cool this response. Help your clients create an anti-inflammatory kitchen with our grocery list and get cooking with healthful recipes.

A strategy of eating your way to lower inflammation levels has entered the modern lexicon. A recent Google search for “anti-inflammatory diet” yielded more than 3.6 million hits. Scientists recognize that inflammation can fuel the major chronic disease killers of our time.

While acute inflammation, the body’s natural reaction to an injury or assault, is good, chronic inflammation is not. When the body’s inflammatory reaction fails to shut off or becomes activated when there is no real trigger—sometimes lasting for days, months, or even years—chronic inflammation results. This underlying inflammation can become the root of many diseases, including heart disease, metabolic syndrome, type 2 diabetes, cancer, rheumatoid arthritis, and neurological degeneration.

Tune in to the research on diet and inflammation and discover ways to help your clients and patients infuse more anti-inflammatory ingredients into their lifestyle. The recipes included throughout promote an anti-inflammatory cooking style.

Support for Anti-Inflammatory Living
Perhaps no one is more familiar with anti-inflammatory living than Andrew Weil, MD, director of integrative medicine at the University of Arizona and author of several books, including Eating Well for Optimum Health. “All diseases of aging have a common root: inappropriate inflammation. Now it is a mainstream view that the inflammatory process promotes diseases like coronary heart disease and Alzheimer’s disease. There is also a link to cancer; anything that upregulates inflammation increases the pressure for cells to divide rapidly,” Weil explained at the Seventh Annual Nutrition and Health: State of the Science & Clinical Applications Conference in Atlanta on May 10, 2010. “Inflammation is at the cornerstone of the body’s healing process; it’s so powerful yet so destructive. If it is chronic at low levels that are imperceptible throughout the body, it creates the foundation of age-related diseases.”

Strategies to Calm Inflammation
A growing body of evidence links particular foods and eating patterns with lower levels of inflammatory biomarkers. Both epidemiological studies and intervention trials support a link between diet and a reduced risk of many chronic diseases, and experts believe that the diet-inflammation connection might be one explanation.

In a 2006 study published in the Journal of the American College of Cardiology, scientists found that diets high in refined starches, sugars, saturated fats, and trans fats and low in fruits, vegetables, whole grains, and omega-3 fatty acids appear to turn on the inflammatory response. But a diet rich in whole foods, including healthful carbohydrates and fat and protein sources, along with regular exercise and not smoking, seems to cool down inflammation.

At the Atlanta conference, Weil pointed out that epidemiological evidence links traditional dietary patterns such as the Japanese and Mediterranean diets with lower disease rates. Both diets have characteristics linked with lower inflammation levels. The traditional Japanese diet is low in fat, sugar, flour, and dairy and high in fish, vegetables, sea vegetables, rice, green tea, fruit, and soy foods, while the Mediterranean diet is low in meat and sugar and high in fish, whole grains, olive oil, fruits, and vegetables.

“You can go through life with an anti-inflammatory lifestyle or you can go through life with a proinflammatory lifestyle. Diet has a huge impact on inflammation. People should stop eating refined, processed, manufactured foods and eat an abundance of fruits and vegetables that are high in phytonutrients that protect against cancer and other diseases and focus on high-quality vegetable proteins such as legumes, nuts, grains, and soy foods,” Weil stressed.

Scientists are also exploring the benefits of individual foods on inflammation. While a dietary pattern rich in plant foods appears to be at the root of lower inflammation, particular foods such as berries, tomato products, walnuts, turmeric, and red wine appear to be especially promising, according to recent research. Britt Burton-Freeman, PhD, MS, director of nutrition at the National Center for Food Safety and Technology at the Illinois Institute of Technology, spoke on diet and inflammation at the American Dietetic Association’s Food & Nutrition Conference & Expo (FNCE) in Boston on November 8, 2010. She reported that the modern Western diet—high in calories, fat, and sugar and low in nutrients—is proinflammatory. In fact, obesity is a proinflammatory state. But individuals can fight this inflammatory status with diet, she says.

Burton-Freeman explained that phytonutrients in plant foods reduce disease risk through multiple inflammation-related pathways. In a randomized, double-blind, placebo-controlled 12-week crossover trial that Burton-Freeman led (and was published in 2010 in the Journal of the American College of Nutrition), a strawberry beverage reduced overweight men’s and women’s inflammatory response to a high-fat meal. In another study (awaiting publication) that Burton-Freeman presented at FNCE, tomato paste blocked meal-induced inflammation in healthy-weight men and women.

“There are dietary strategies that can combat inflammation,” she said. “The effect of antioxidant-rich fruits and vegetables can be seen even at a single meal. Consider a lifetime of meals unprotected from inflammation or a lifetime of meals protected. ”

A Portrait of the Diet
Scientific evidence is moving forward to paint a picture of an anti-inflammatory diet that looks something like this:

• rich in a variety of foods to provide a rainbow of nutrients and anti-inflammatory compounds;

• low in processed, refined, low-nutrient foods;

• packed with fruits and vegetables to provide antioxidant and anti-inflammatory compounds;

• balanced in calories to promote optimal weight;

• emphasizes healthful carbohydrates that are less refined, are high in fiber, and have a low glycemic index;

• moderately low in animal proteins (except for fish);

• focuses on plant proteins such as legumes, soy foods, and nuts;

• includes healthful fats such as extra-virgin olive oil, nuts, and avocados and minimizes saturated and trans fats;

• includes omega-3 fatty acids from fish and plant sources such as walnuts and flax;

• generously flavors foods with antioxidant spices and herbs such as garlic, green herbs, ginger, and turmeric;

• encourages frequent tea consumption;

• promotes moderate consumption of red wine (if alcohol is consumed); and

• allows small amounts of antioxidant-rich dark chocolate (at least 70% cocoa) as a treat.

Healthful and Delicious
An anti-inflammatory eating style happens to blend in with an overall optimal dietary pattern recommended by numerous health experts and organizations. Even the Dietary Guidelines Advisory Committee, which was tasked with reviewing the current database of nutrition science in order to make its optimal eating recommendations for the Dietary Guidelines for Americans 2010 (which is awaiting announcement as of press time), advises an eating pattern that shares much in common with this dietary style.

With its emphasis on whole, antioxidant-rich plant foods, healthful fats, flavorful herbs and spices, seafood, and moderate wine and chocolate consumption, it may be not only a healthful lifestyle but also a delicious one.

— Sharon Palmer, RD, is a contributing editor at Today’s Dietitian and a freelance food and nutrition writer in southern California.

 

Anti-Inflammatory Shopping List
To help them create an anti-inflammatory kitchen, send your clients and patients grocery shopping with this food list.

Fish and Shellfish
Cod
Flounder
Halibut
Mackerel
Mussels
Oysters
Salmon
Sardines (canned in olive oil or water)
Scallops
Shrimp
Tuna (light, canned in water)

Fruits (fresh, frozen, or canned without sugar)
Apples
Apricots
Avocados
Bananas
Blueberries
Cantaloupe
Cherries
Cranberries
Dried plums (prunes)
Figs
Grapefruit
Grapes
Kiwifruit
Mangoes
Oranges
Peaches
Pineapples
Plums
Raisins
Raspberries
Strawberries
Watermelon

Grains
Amaranth
Barley
Brown rice
Bulgur
Farro
Kamut
Millet
Oatmeal (old-fashioned or steel cut)
Popcorn (light)
Quinoa
Spelt
Wheat berries
Whole grain stone-ground breads
Whole wheat pasta

Herbs and Spices (fresh or dried)
Allspice
Basil
Bay leaf
Chervil
Chives
Cilantro
Cinnamon
Clove
Dill
Garlic
Ginger
Marjoram
Mustard
Nutmeg
Paprika
Parsley
Pepper (black or red)
Peppermint
Rosemary
Saffron
Sage
Tarragon
Thyme
Turmeric

Legumes, Nuts, and Seeds
Almonds
Black beans
Chickpeas (garbanzo beans)
Flax
Kidney beans
Lentils
Navy beans
Peanut butter
Peanuts
Pine nuts
Pinto beans
Pistachios
Pumpkin seeds
Sesame seeds
Soybeans/edamame
Sunflower seeds
Tofu
Walnuts

Oils
Extra-virgin olive oil
Safflower oil
Sunflower oil

Vegetables (fresh, frozen, or canned without salt)
Arugula
Asparagus
Beets
Bell peppers (green, red, orange, or yellow)
Broccoli
Brussels sprouts
Cabbage (green or red)
Carrots
Corn (sweet yellow)
Green beans
Kale
Lettuce
Mushrooms
Onions (green, red, white, or yellow)
Peas
Potatoes (red or white)
Radishes
Spinach
Squash (summer or winter)
Sweet potatoes
Swiss chard
Tomatoes

Miscellaneous Items
Dark chocolate (at least 70% cocoa)
Red wine (in moderation)
Tea (green, white, or black)

— Author compiled list using multiple resources. This list is not exhaustive.

 

Warm Quinoa Salad With Orange Blossom Vinaigrette
Recipe courtesy of and adapted with permission from chef Ray Garcia of FIG restaurant in Santa Monica, Calif., for California Olive Ranch

Makes 4 servings

Quinoa Salad
31/2 oz red quinoa
1 cup vegetable stock
1 sprig rosemary
2 oz butternut squash
2 oz Swiss chard
2 oz haricots verts (green beans), blanched
1/2 Granny Smith apple, chopped
1 T California Olive Ranch extra-virgin olive oil
1 oz almond flakes, toasted

Orange Blossom Vinaigrette
1/4 cup orange blossom honey
1 cup orange juice
1/2 cup white balsamic vinegar
7 T California Olive Ranch extra-virgin olive oil

Directions
Simmer and reduce orange juice for vinaigrette by one third; allow to cool. When orange juice has cooled, mix all ingredients for dressing and set aside.

Cook quinoa in vegetable stock with rosemary. When cooked, drain the quinoa.

Cut butternut squash into 1/2-inch cubes and roast at 350˚F for 15 minutes or until fork tender.

Sauté apple, Swiss chard, and blanched beans in 1 T olive oil.

Mix roasted squash and sautéed ingredients with quinoa and dress with vinaigrette. Garnish with toasted almond flakes.

Nutrient Analysis per serving: Calories: 319; Fat: 18 g; Sat fat: 2 g; Sodium: 54 mg; Carbohydrate: 38 g; Fiber: 4 g; Protein: 5 g

 

Cauliflower Gold
Recipe courtesy of chef Jim Perko for the California Walnut Commission

Makes 6 to 8 servings

Ingredients
4 T extra-virgin olive oil
One head cauliflower, cut into small florets
1 T garam masala
1 tsp ground cumin
1/2 tsp chili powder
1/2 tsp turmeric
Pinch of cayenne pepper
11/2 cups vegetable stock
3 T tomato paste
1/2 cup California walnuts, chopped and toasted

Directions
Heat 3 T of olive oil in a large skillet over moderate heat and add cauliflower. Stir frequently until lightly browned and tender, 15 to 20 minutes. If cauliflower is not tender when pierced, cover pan for last 5 minutes of cooking. With slotted spoon, remove cauliflower from pan and set aside.

Return pan to heat and add remaining tablespoon of olive oil. Add garam masala, cumin, chili powder, turmeric, and cayenne pepper and stir for 30 seconds. Add vegetable stock and tomato paste and stir to blend. Return cauliflower to pan and stir for 2 to 3 minutes to heat through. Add walnuts, mix well, and serve.

Nutrient Analysis per serving: Calories: 150; Fat: 13 g; Sat fat: 1.6 g; Sodium: 60 mg; Carbohydrate: 8 g; Fiber: 3 g; Protein: 3 g

 

Moroccan Bean and Pepper Stew
Recipe courtesy of McCormick and Oldways

Makes 6 servings

Stew
1 T olive oil
2 cups bell peppers (yellow or red), chopped
2 cups butternut squash, cubed and peeled
11⁄2 cups onions, chopped
2 tsp ground cinnamon
1 tsp garlic powder
1⁄2 tsp ground cumin
1⁄2 tsp ground ginger
1⁄4 tsp ground red pepper (cayenne)
1⁄4 tsp sea salt
1 can (16 oz) chickpeas (garbanzo beans), drained and rinsed
1 can (151⁄2 oz) red kidney beans, drained and rinsed
1 can (141⁄2 oz) diced tomatoes, undrained
1 cup water

Couscous
3⁄4 cup vegetable broth
1⁄4 tsp ground cinnamon
1⁄4 tsp ground ginger
2⁄3 cup whole wheat couscous
1⁄4 cup golden raisins
Chopped fresh mint (optional)
Toasted sliced almonds (optional)

Directions
For the stew: Heat oil in 3-qt saucepan on medium-high heat. Add bell peppers, squash, and onions; cook and stir for 5 minutes or until vegetables are softened. Add cinnamon, garlic powder, cumin, ginger, red pepper, and sea salt; cook and stir for 1 minute. Stir in beans, tomatoes, and water. Bring to a boil. Reduce heat to medium-low; simmer, covered, for 20 minutes or until vegetables are tender.

For the couscous: Bring broth, cinnamon, and ginger to a boil in medium saucepan on high heat. Remove from heat. Stir in couscous and raisins; cover. Let stand for 5 minutes or until liquid is absorbed. Fluff couscous with fork.

Serve stew over couscous in large soup bowls. Sprinkle with mint and almonds, if desired.

Nutrient Analysis per serving: Calories: 272; Fat: 4 g; Sodium: 477 mg; Carbohydrate: 50 g; Fiber: 10 g; Protein: 9 g

 

Strawberry Tostada
Recipe courtesy of the California Strawberry Commission

Makes 6 servings

Ingredients
21/2 cups (about 3/4 lb) fresh California strawberries, stemmed and quartered
1/2 lb jicama, peeled and cut into 1/2-inch dice
1/2 cup cilantro, chopped
1 tsp jalapeño peppers, minced
2 T lime juice
1 lb avocados, peeled, seeded, and cut into 1/2-inch dice
Salt (optional)
6 (6-inch) yellow corn tortillas
Chili powder
6 T crumbled queso fresco
6 cilantro sprigs
1 lime, cut into 6 wedges

Directions
Heat oven to 400˚F.

In large bowl, mix together strawberries, jicama, cilantro, peppers, and lime juice. Add avocados; fold together gently. Season with salt (optional).

Arrange tortillas on oven rack in one layer. Toast about 10 minutes or until crisp and starting to brown.

Mound 1 cup strawberry mixture in center of each tortilla. Sprinkle each tostada with chili powder and 1 T queso fresco. Garnish with 1 cilantro sprig and 1 lime wedge.

Nutrient Analysis per serving: Calories: 252; Fat: 14 g; Cholesterol: 5 mg; Sodium: 63 mg; Carbohydrate: 30 g; Fiber: 8 g; Protein: 5 g

 

Pea and Tofu Curry

Makes 10 servings

Ingredients
2 cups (10 oz) extra-firm tofu
2 cups frozen peas
1 cup onion, coarsely chopped
1 T ginger, peeled and chopped
1 tsp garlic, minced
1 tsp green chile, chopped, or to taste (or 1/2 tsp cayenne pepper)
1/2 cup tomato sauce
1 tsp cumin seeds
1 T almond meal (or 1 T almond butter)
1 T white poppy seeds
1/2 tsp turmeric
2 tsp ground coriander
3 T canola or vegetable oil, divided
2 1/2 cups water
1 tsp salt
3/4 tsp garam masala
2 T cilantro, chopped

Directions
Cut tofu into 1/2- to 3/4-inch squares and lay on a towel for 10 minutes to remove excess water. Thaw frozen peas by soaking in cold water.

In a blender jar, grind onion, ginger, garlic, green chile, tomato sauce, cumin seeds, almond meal, poppy seeds, turmeric, and coriander to a smooth paste. Set aside. (If necessary, add 1 to 2 T water to help grind the [mixture.])

Heat 1 T oil in a heavy skillet over medium-high heat. Add tofu pieces in a single layer. Cook until light brown on one side; turn over and brown the other side, about 2 to 3 minutes on each side. Remove tofu to a plate and set aside.

Add onion mixture to the same skillet. Cook until most of the liquid has evaporated, stirring occasionally. Add remaining 2 T of oil and cook until mixture is thick enough to draw away from sides and bottom of pan in a dense mass and oil starts to separate, making [mixture] shiny. Add water and bring to a boil.

Add peas, salt, and tofu pieces. Bring mixture to a boil, reduce heat, and simmer for 10 minutes. Add garam masala and cilantro. Transfer to a serving bowl.

Nutrient Analysis per serving: Calories: 151; Fat: 10 g; Sat fat: 1 g; Sodium: 334 mg; Carbohydrate: 8 g; Fiber: 3 g; Protein: 10 g

Reprinted from The Indian Vegan Kitchen by Madhu Gadia by arrangement with Perigee, a member of Penguin Group (USA) Inc, Copyright © 2009 by Madhu Gadia

This article appeared in Today's Dietitian in February 2011.

http://www.yahoo.com James Beard Finalists Announced <br> They announced the James Beard Award Finalists, some of my favorites from LA get a nod, including Providence and Luques.

Read on:

The full list of finalists:

Outstanding Restaurant Design:
Bar Agricole, San Francisco
Pitfire Pizza, Los Angeles
Toast, Novato, Calif.

Outstanding Restaurant Graphics:
L’Artusi, New York City
The National Bar & Dining Rooms, New York City
The Publican, Chicago

Outstanding Wine Service:
A16, San Francisco, Shelley Lindgren
Blackberry Farm Walland, Tenn., Andy Chabot
Frasca Food and Wine, Boulder, Colo., Bobby Stuckey
Picasso at Bellagio, Las Vegas, Robert Smith
The Modern, New York City, Belinda Chang

Outstanding Wine & Spirits Professional:
Sam Calagione, Dogfish Head Craft Brewery, Milton, Del.
Merry Edwards, Merry Edwards Winery, Sebastopol, Calif.
Paul Grieco, Hearth and Terroir, New York City
Rajat Parr, Mina Group, San Francisco
Julian P. Van Winkle III, Old Rip Van Winkle Distillery, Louisville, Ky.

Best Chef, Northwest:
Matt Dillon, Sitka & Spruce, Seattle
Christopher Israel, Grüner, Portland, Ore.
Andy Ricker, Pok Pok, Portland, Ore.
Ethan Stowell, Staple & Fancy Mercantile, Seattle
Cathy Whims, Nostrana, Portland, Ore.

Best Chef, Pacific:
Michael Cimarusti, Providence, Los Angeles
Christopher Kostow, The Restaurant at Meadowood, St. Helena, Calif.
Daniel Patterson, Coi, San Francisco
Richard Reddington, Redd, Yountville, Calif.
Michael Tusk, Quince, San Francisco

Best Chef, Southwest:
Bruce Auden, Biga on the Banks, San Antonio, Texas
Bryan Caswell, Reef, Houston
Saipin Chutima, Lotus of Siam, Las Vegas
Tyson Cole, Uchi, Austin, Texas
Ryan Hardy, Montagne at the Little Nell, Aspen, Colo.

Best Chef, South:
Zach Bell, Café Boulud, Palm Beach, Fla.
John Harris, Lilette, New Orleans
Christopher Hastings, Hot and Hot Fish Club, Birmingham, Ala.
Tory McPhail, Commander’s Palace, New Orleans
Stephen Stryjewski, Cochon, New Orleans

Best Chef, Southeast:
Hugh Acheson, Five and Ten, Athens, Ga.
Craig Deihl, Cypress, Charleston, S.C.
John Fleer, Canyon Kitchen at Lonesome Valley, Cashiers, N.C.
Linton Hopkins, Restaurant Eugene, Atlanta
Edward Lee, 610 Magnolia, Louisville, Ky.
Andrea Reusing, Lantern, Chapel Hill, S.C.

Best Chef, NYC:
Michael Anthony, Gramercy Tavern
April Bloomfield, The Spotted Pig
Wylie Dufresne, WD-50
Gabrielle Hamilton, Prune
Michael White, Marea

Best Chef, Mid-Atlantic:
Cathal Armstrong, Restaurant Eve, Alexandria, Va.
Johnny Monis, Komi, Washington, D.C.
Peter Pastan, Obellisk, Washington, D.C.
Maricel Presilla, Cucharamama, Hoboken, N.J.
Michael Solomonov, Zahav, Philadelphia

Best Chef, Northeast:
Tim Cushman, o ya, Boston
Krista Kern Desjarlais, Bresca, Portland, Maine.
Gerry Hayden, The North Fork Table & Inn, Southold, N.Y.
Matt Jennings, La Laiterie, Providence, R.I.
Tony Maws, Craigie on Main, Cambridge, Mass.
Eric Warnstedt, Hen of the Wood, Waterbury, Vt.

Best Chef, Midwest:
Justin Aprahamian, Sanford, Milwaukee
Isaac Becker, 112 Eatery, Minneapolis
Colby Garrelts, Bluestem, Kansas City, Mo.
Tory Miller, L’Etoile, Madison, Wis.
Lenny Russo, Heartland, St. Paul, Minn

Best Chef, Great Lakes:
Michael Carlson, Schwa, Chicago
Curtis Duffy, Avenues, at the Peninsula, Chicago
Bruce Sherman, North Pond, Chicago
Paul Virant, Vie, Western Springs, Ill.
Alex Young, Zingerman’s Roadhouse, Ann Arbor, Mich.

Rising Star Chef of the Year:
Aaron London, Ubuntu, Napa, Calif.
Thomas McNaughton, flour + water, San Francisco
Gabriel Rucker, Le Pigeon, Portland, Ore.
Christina Tosi, Momofuku Milk Bar, NYC
Sue Zemanick, Gautreau’s, New Orleans

Outstanding Pastry Chef:
Joanne Chang, Flour Bakery + Café, Boston
Patrick Fahy, Blackbird, Chicago
Dahlia Narvaez, Osteria Mozza, Los Angeles
Angela Pinkerton, Eleven Madison Park, New York City
Mindy Segal, Mindy’s HotChocolate Restaurant and Dessert Bar, Chicago

Best New Restaurant:
ABC Kitchen, New York City
Benu, San Francisco
Girl & the Goat, Chicago
Menton, Boston
Torrisi Italian Specialties, New York City

Outstanding Service:
Canlis, Seattle
Emeril’s, New Orleans
La Grenouille, New York City
Per Se, New York City
Topolobampo, Chicago

Outstanding Restaurateur:
Bruce Bromberg and Eric Bromberg, Blue Hill Restaurants, New York City
Tom Douglas, Tom Douglas Restaurants, Seattle
Pat Kuleto, Pat Kuleto Restaurant Development & Management Company, San Francisco
Richard Melman, Lettuce Entertain You Enterprises, Chicago
Phil Suarez, Suarez Restaurant Group, New York City

Outstanding Restaurant:
Blue Hill, New York City
Boulevard, San Francisco
Eleven Madison Park, New York City
Highlands Bar and Grill, Birmingham, Ala.
Vetri, Philadelphia

Outstanding Chef:
José Andrés, mini bar by José Andrés, Washington, D.C.
Gary Danko, Restaurant Gary Danko, San Francisco
Suzanne Goin, Lucques, Los Angeles
Paul Kahan, Blackbird, Chicago
Charles Phan, The Slanted Door, San Francisco


Read more: http://www.nrn.com/article/finalists-named-james-beard-awards?ad=food-and-beverage&utm_source=MagnetMail&utm_medium=email&utm_term=spvalhalla@earthlink.net&utm_content=NRN-News-NRNam-03-22-11&utm_campaign=The%2010%20strongest%20retail%20markets#ixzz1HLVa6gDw


 http://www.yahoo.com CAFO (Concentrated Animal Feeding Operations) The Tragedy of Industrial Animal Factories<br> If the images of miserable farm animals crowded together on industrial farms flickering over the screen in the documentary, Food, Inc, touched you, you’d better brace yourself for CAFO, a new book named after  “concentrated animal feeding operations”.  This coffee table-sized tome is packed with 450 photos that sometimes slap you in the face, waking you up to just how inhumane our modern animal agriculture has become.  Conventional meat and dairy producers often plaster food package labels on animal products that display charming farms with red barns along with terms like “farm fresh” and “country style”, giving you the impression that most livestock are still raised the good old-fashioned way, on some quaint little mid-west farm under the nurturing gaze of a local farmer.  But the truth about today’s large industrial animal farms is much more disturbing, and CAFO provides you with the graphic images to acknowledge this.  Photos of crowded cow “concentration camps”, “egg-laying machine” chickens, and pigs in stacked up cages serve as a reminder that in many modern farms, animals are not even afforded room to move around during their entire lifetime. Caked in feces and sometimes diseased, little regard is demonstrated for the humane conditions of these animals that are bred for the sole purpose of furnishing a cheap supply of animal products to consumers.  The book’s dedication says it all, “To the hundreds of billions of animals, past and present, who have been and continue to be tortured in the industrial food factories known as CAFOs.”

But before you become squeamish and say to yourself, “No, I really don’t want to see those pictures,” know this: CAFO is not a book going for sensationalism.  Sure, there are some powerful images of miserable animals that get your attention and tend to linger with you.  But equally powerful are the essays, written by some of the most provocative food advocates of our time, including Michael Pollan, Anna Lappe, and Eric Schlosser.  And Daniel Imhoff, the editor of CAFO, moves beyond the sad images of animals to show you the environmental impact of lakes of manure and piles of excrement, as well as health issues like antibiotic resistance linked with animal agriculture that has grown dependent upon the routine, nontherapeutic use of antibiotics.  Best of all, CAFO shows you what a kinder, gentler animal agricultural system looks like.  Thanks to farmers like Joel Salatin, the PolyFace Farm farmer made famous in Food, Inc., people are beginning to recognize an alternative to industrialized animal farming.  Salatin, along with other animal farmers dedicated to humane farming, contributes an essay in CAFO that explains how you can restore health, wealth and respect to food and farming.  The pleasant images of swine playing in hay, cows grazing in green pasture, and chickens on their way to peck in the grass are a nice way to wrap up the book.  Especially with Imhoff’s compelling final urge to “vote with your fork” for change.  Just set out CAFO on your coffee table and you’ll be sure to get everyone who walks through your house thinking about how the meat gets on the Styrofoam tray at their favorite supermarket.

 
 http://www.yahoo.com Power Up with Hidden Superfoods <br>

Acai berries, mangosteen and macqui berries — they've all been deemed superfoods because of their high antioxidant status. Even mainstream fruits such as blueberries have joined the superfoods club, thanks to research proving their health benefits.

But you don't have to focus solely on high profile — and often expensive — fruits to promote optimal health.

"It's far too easy for people intrigued by the idea of superfoods to choose these often, in lieu of other foods that can be in the same category," said dietitian Elisa Zied, author of "Nutrition At Your Fingertips."

In fact, many of the most nutritious, health-protective foods are quietly lurking in the bottom of your refrigerator drawer or in the back of your pantry.
These unlikely superfoods can be mixed into your favorite dishes, and every extra sprinkle or handful increases the nutritional power of your diet.

So, stock up on the underappreciated foods listed here and include them in your favorite dishes every day.

Top underappreciated plant foods

Canned tomatoes

Did you know that a can of tomatoes is loaded with vitamin C, fiber, potassium and iron? What makes these ruby gems even more special is their rich load of lycopene, a powerful antioxidant that becomes more bioavailable to your body when it is cooked. Lycopene has a host of benefits, including inactivating free radicals, protecting against cancer and slowing the development of atherosclerosis which leads to heart disease. Stir canned tomatoes into pasta dishes, soups, stews, curries, casseroles, Mexican dishes and side dishes for delicious, nutritious comfort.

Onions

You might relegate onions to the list of old-fashioned kitchen standbys, as you can slice and dice them into everything from home fries and soups to omelets and casseroles. But onions can lend your dishes a powerful nutritional punch in addition to their trademark flavor. These pungent bulbs are rich in fiber, minerals and vitamins C and B6. Scientists are interested in onions' abundant polyphenol and sulfur-containing compounds, such as quercetin and allyl sulfides, that may lower the risk of some cancers and help maintain heart health and immune function, Zied said.

Sunflower seeds

The sunflower gets more attention than its edible progeny, sunflower seeds. Yet, these black-striped, tear drop-shaped shells housing grayish seeds are amazing in their own right. Naturally rich in heart-healthy polyunsaturated oils, sunflower seeds are very high in the powerful antioxidant, vitamin E — a 1/4-cup serving provides over 90 percent of the Daily Value (based on 2,000 calories/day.) These nutty seeds also provide protein, B vitamins and important minerals, such as manganese, magnesium and selenium. And that's not all; sunflower seeds are one of the best sources of phytosterols, a compound known to lower blood cholesterol levels.

Garlic

The "stinking rose" — the name derives from Greek and Roman antiquity — offers far more than its characteristic flavor and aroma; garlic may help protect you against heart disease. Studies have linked this member of the onion family with lowering cholesterol levels, as well as providing anti-clotting activity and reductions in blood pressure. "Garlic contains lots of phytochemicals, such as allicin, saponin and coumaric acid," Zied said. Such compounds are behind garlic's anti-inflammatory and anti-oxidative effects that contribute to heart health. Consider the supply of manganese, vitamins C and B6, and selenium in garlic, and you can see why it should always have a home in your kitchen.

Peas

When you were a kid, you probably heard your mom tell you to "eat your peas." She was right, as these jade pearls are packed with nutrition. Whatever pea you prefer — garden peas (fresh from the pod,) snow peas (flatter pods,) snap peas (plump pods,) or dried peas (from field peas that are less sweet) — know that they are plump with vitamins A,C, K and B, minerals, fiber and protein. Studies have linked diets rich in green and yellow vegetables, including green peas, with heart disease prevention. Peas also supply a significant quantity of the eye-healthy compounds beta-carotene, lutein and zeaxanthin.

Black pepper

One of the simplest seasonings in your spice rack reaps significant rewards. "Black pepper provides zero calories and adds a lot of punch to meals," Zied said. But that's not all. Considered so precious in ancient times it was used as currency, black pepper has been valued for its culinary properties, which include enhancing flavor as well as preserving freshness. And capsaicin, the substance that gives pepper its heat, has anti-cancer effects and works to reduce inflammation, a root of chronic disease.

Beans

The sustenance of diverse cultures throughout the centuries, "Beans are superstars, because not only do they contain complex carbohydrates, they're great sources of protein," Zied said. Beans also contain important minerals, vitamins and fiber. Eating beans has been linked with lowering blood cholesterol levels, body weight, and rates of heart disease, high blood pressure, some types of cancer and diabetes.

Bell peppers

Don't forget the colorful impact that bell peppers — red, yellow or green — can make on your health. Virtually swimming in the powerful antioxidant vitamins C (291 percent DV per cup) and A (105 percent DV per cup), adding slices of peppers to your favorite dish is an excellent strategy for battling cell-damaging free radicals. Red peppers also contain carotenoids such as beta-carotene, lycopene and beta-cryptoxanthin, which are linked with reduced risk of certain cancers.

Written by Sharon Palmer, RD, appeared in Environmental Nutrition

http://www.yahoo.com Are maqui berries as good for you as people say they are? <br> The recent craze over exotic “superfruits” such as acai berries and mangosteen has food and dietary supplement manufacturers on the lookout for their next rising “superfruit” star. And the new destination on the “superfruit” map is the Patagonia area of Chile and Argentina, the home of the maqui berry. The Internet is already abuzz over “magic” maqui berries, which promise to help you lose weight, flush toxins, clear skin, boost energy and metabolism, prevent constipation, and even fight cancer. But is the maqui berry boom nothing but a bust?

 

Making sense of maqui science. The maqui berry (Aristotelia chilensis) is a small, dark-purple berry that has a refreshing, yet not overly sweet taste. Legend has it that the native Mapuche Indians of the region long used the berry as natural medicine for treating a number of ailments. Today, you can find maqui berries sold on dozens of websites, both in juice or supplement form.

 

Very little scientific information on maqui berries has been published in peer-reviewed scientific journals. Scientists from Chile and Mexico performed a laboratory study on samples of maqui berries, publishing their findings in a 2010 issue of Food Chemistry. The scientists identified numerous plant compounds, including phenolic acids, flavonoids, anthocyanins and a proanthocyanidin, in the berry, which probably contribute to its very high antioxidant activity. And that’s about all we know about this mysterious fruit.

 

However, a growing body of science indicates that naturally occurring antioxidants from plant foods may reduce cellular oxidative damage in the body, which may help protect against chronic diseases, including cancer, neurodegenerative diseases, and cardiovascular disease. In particular, anthocyanins—a group of more than 300 compounds responsible for the red, purple or blue colors of plant foods, such as blueberries, purple potatoes and grapes, attract a great deal of attention from nutrition researchers. Anthocyanins are difficult to study because they react easily with other compounds, and scientists still need to understand how they are metabolized and utilized in the human body. Yet, various anthocyanins have been linked with a number of benefits, such as visual acuity, anti-cancer activity, and protection against oxidative stress linked with the development of cardiovascular disease.

 

Beware of scams. There’s no doubt that maqui berries can contribute a dose of health-protective plant compounds to your diet. But there’s also no doubt that maqui berries are being peddled vigorously by some disreputable vendors who promise unsubstantiated health benefits if you consume their product daily —which may set you back about $30 a bottle. Until the science proves otherwise, EN would rather see you take that money and spend it on a variety of colorful fruits and vegetables that provide a rainbow of vitamins, minerals, and phytonutrients in your diet every day.

By Sharon Palmer, RD, appeared in Environmental Nutrition, April 2011
 http://www.yahoo.com Bob's Red Mill Tour When I attended the Whole Grains Conference, sponsored by Oldways, in Portland this year, I was so excited to take place in a media tour at Bob's Red Mill.  I've always been a big fan of Bob's Red Mill, I scoop up their products whenever I can find them at Henry's or Whole Foods.  They are simple, unrefined whole grains, which I support quite passionately.   And Bob's has such a wide variety of great grains, such as wheat berries, steel cut oatmeal, quinoa, as well as legumes, seeds, muesli, and baking mixes.  Bob's has been in the business of whole grains since before they were fashionable.  Maybe that's why the whole family is remarkably healthy and vibrant--even Bob himself is sturdy and vivacious at the age of 81.  The company has grown by leaps and bounds; now Bob plans on giving the company back to the employees.  A great place to work, and good food to enjoy more often.  http://www.yahoo.com Using Dates in Place of Sugar After attending the Palm Springs Food & Wine Show, I gained a new appreciation for California dates.  These delicious gems are packed with vitamins, minerals, fibers and phenolic compounds that act as antioxidants. You can use dates to replace the sugar in your favorite foods, such as oatmeal, yogurt, cakes, pies, cookies, granola, vinaigrettes, or sauces.  Plus, they're delicious simply eaten out of hand. You can usually find dates at a California farmers market or Trader Joes.

I sampled this sugar-free cheesecake recipe at the Palm Springs Food & Wine Show--it was delicious.

Date Cheese Cake

15 graham crackers, crushed

2 Tbsp butter, melted

4 (8 oz) packages Neufchatel cream cheese

1 cup diced dates

¾ cup low-fat milk

4 eggs

1 cup fat-free sour cream

1 Tbsp vanilla extract

¼ cup all purpose flour

1.Preheat oven to 350 F.  Spray a 9-inch spring form pan with nonstick cooking spray.

2.In a medium bowl, mix graham cracker crumbs with melted butter.  Press onto bottom of spring form pan.

3.In a large bowl, mix cream cheese until smooth.  Blend in milk, and then mix in the eggs one at a time, mixing just enough to incorporate.  Mix in sour cream, vanilla and flour until smooth.  Pour filling into prepared crust.

4.Add dates to the mixture, making sure dates are spread evenly.

5.Bake in preheated oven for one hour.  Turn the oven off, and let cake cool in oven with the door closed for five to six hours to prevent cracking. Chill in refrigerator until serving.

6.Makes 16 servings.

Nutritional Information per Serving:  176 calories, 11 g protein, 2 g fat, 1 g saturated fat, 24 g carbohydrates, 458 mg sodium, 1 g fiber.

Recipe courtesy California Dates.
http://www.yahoo.com Fill Your Whole Grains Gap Whole grains are everywhere—in breakfast cereals, breads, side dishes like grain and pasta dishes, soups, snacks, and baked goods. With such availability and the good news about their health benefits, you’d think we’d all be meeting our recommendation for three servings of whole grains a day. Sadly, we’re a long way off. “Consumers feel they are getting more whole grains than they [really] are,” said Kristin Harris, Ph.D., Senior Nutrition Scientist at General Mills, at the Whole Grains Council Conference on January 31, 2011 in Portland, OR. “Sixty percent respond that they feel like they are getting enough whole grains, but 95 percent are not. This is a huge gap for Americans.”

Harris reported on findings from a January 2011 General Mills study that revealed only five percent of Americans achieve their recommended three daily servings of whole grains, as recommended by the Dietary Guidelines. The study pointed out a general lack of education in America regarding whole grains. “Only 55 percent of people knew how to identify whole grains,” said Harris.

Whole grain bonus. By missing your mark for whole grains, you’re losing out on an opportunity to gain many health rewards linked with these foods. “There are lots of beneficial compounds in whole grains; they are a nutrient-dense power house. When whole grains are refined, there is only a fraction of the phytonutrients, vitamins and minerals that there is in the whole grain,” reported Penny Kris-Etherton, Ph.D., Distinguished Professor of Nutrition at Pennsylvania State University, at the conference. Kris-Etherton summarized the current body of research to include the following benefits from moderate (about three servings per day) whole grains intake:

·         Decreased risk of cardiovascular disease due to effects such as decreased risk of hypertension, decreased LDL (“bad”) cholesterol levels, and improved blood vessel function.

·         Decreased risk of stroke.

·         Decreased risk of obesity due to lower body mass index and waist circumference.

·         Decreased risk of metabolic syndrome, a cluster of factors that increases your risk for coronary heart disease and type 2 diabetes.

·         Decreased risk of type 2 diabetes.

·         Decreased risk of colorectal cancer.

·         Decreased risk of total mortality.

Meeting your whole grains gap. According to Harris, there are many barriers to eating more whole grains, including price, taste, convenience—and confusion—about which products are good sources of whole grains. It can be difficult to sift out the true whole grain stars from the “fakes” that contain only a sprinkling of whole grains or even artificial coloring. Though we have a variety of whole grain options—from breakfast cereals to breads—most of the grains we consume today are still refined, said Eve Essery, Ph.D., Nutritionist at USDA Center for Nutrition Policy and Promotion, at the conference.

Spotting whole grains. A whole grain contains the entire grain seed—bran, germ and endosperm; a refined grain has been milled to remove the nutrient-rich bran and germ. The easiest way to spot a whole grain food is to look for 100 percent of the grain listed on the ingredient list to be whole grain. For example, the only grain in a bag of bulgur is whole grain bulgur. But many foods, such as breads, crackers, and ready-to-eat breakfast cereals, are made with a combination of whole and refined grains, making it difficult to evaluate its whole grain status. If a food contains 51 percent of the total weight (or eight total grams) as whole grain, it counts as a half-serving and can be a substantial source of whole grains in your diet.

In many cases, it’s tough to calculate how much whole grain is in a product by scanning the ingredient list. That’s why the Whole Grains Council, a nonprofit organization working to increase whole grains consumption, developed the Whole Grain Stamp program. Manufacturers can place on food packages a “100% Whole Grain Stamp,” signifying a product provides one serving of whole grains (16 grams) in each serving, or a “Basic Whole Grain Stamp,” indicating a product provides a half-serving (8 grams per serving). These stamps, found on more than 4,700 products in 21 countries, can help you choose whole grain products with confidence.

Think beyond wheat. In order to dish up three servings of whole grains every day, you’re going to have to think outside the whole wheat box. There are so many interesting ways to get your whole grains! While whole wheat bread, rolls and tortillas are great whole grain offerings, don’t stop there. Try oatmeal for breakfast, snack on popcorn, and switch to brown rice. One winning strategy is to plug in your rice cooker and cook up a different whole grain every night of the week. Ancient grains like amaranth, barley, quinoa, millet, teff, farro, kamut, and bulgur can be cooked with water, according to package directions (cooking directions are also available at www.wholegrainscouncil.org), and served in place of rice, pasta or potatoes. These crunchy, nutty grains also can be tossed into salads, stir-fried with vegetables, and stirred into soups and casseroles.

It’s time to celebrate whole grains consumption as the norm. After all, before refined grains became the standard for modern society, humans relied upon old-fashioned whole grains for thousands of years. Now we’ve come full circle to a new appreciation for whole grains—celebrity chefs feature farro as a menu highlight and slick fast food ads showcase hearty, whole grain breads for sandwiches. It may be that the reign of doughy white bread is finally over.

Whole Grains Lineup

Amaranth Try this tiny seed as a cooked breakfast cereal or polenta-like side dish.

Barley Add these kernels to soups and stews, even salads. Buckwheat This nutty flour is excellent in pancakes.

Corn (cornmeal, popcorn) Enjoy cornbread with meals and popcorn as a snack.

Millet This tiny grain makes a great alternative to rice.

Oats Use in hot cereals, granolas and baked goods.

Quinoa A delicious twist on the side dish. 

Rice, brown, colored, wild Ban white rice in favor of these flavorful varieties.

Rye Try robust rye in breads.

Sorghum Cook into porridge or use the flour in baked goods.

Teff This miniscule grain is good as cooked cereal or as flour in bread.

Triticale A hybrid of rye and wheat, it’s excellent in baked goods.

Wheat (spelt, emmer, farro, einkorn, Kamut, durum, bulgur, cracked wheat, and wheat berries) Try cooking wheat kernels as a crunchy side dish.

Bulgur Pilaf with Chickpeas and Herbs

1 cup dried chickpeas (or garbanzo beans), soaked overnight in water (may substitute 1-15 oz can garbanzo beans)

1 cup coarse bulgur

2 Tbsp extra virgin olive oil

1 bunch scallions, finely chopped

2 large garlic cloves, minced

¼ cup finely chopped flat-leaf parsley

2 Tbsp finely chopped fresh mint

Juice of 1 lemon

Ground black pepper

1. Drain the soaked chickpeas and place in a pot with 1 quart water. Bring to a boil, reduce the heat, and simmer for 1-2 hours until tender. Drain, reserving liquid. (If using canned garbanzo beans, drain beans.)

2. Place the bulgur in a 2-quart bowl, top with hot liquid from chickpeas (or boiling water if using canned beans), and cover the bowl for 20 to 30 minutes. Drain, squeezing out excess liquid.

3. Heat 1 Tbsp of the oil in a large skillet over medium heat. Stir in scallions, cooking until tender. Stir in the garlic, cooking 30 seconds to 1 minute. Stir in the bulgur, chickpeas, herbs, and remaining oil. Remove from heat, add the lemon juice and black pepper. Serves: 4.

Nutrition Information per Serving: 360 calories, 14 grams (g) protein, 58 g carbohydrates, 15 g fiber, 10 g fat, 1 g saturated fat, 0 milligrams (mg) cholesterol, 60 mg sodium

Recipe adapted courtesy Martha Rose Shulman, for Oldways and the Whole Grains Council

This article was written by Sharon Palmer, RD and appeared in Environmental Nutrition, May 2011.

 http://www.yahoo.com CSA Goods This is my second week of my CSA--community supported agricutlure.  For $25/week, I get my share of local, organic produce bounty grown locally and freshly harvested.  I live 20 miles from downtown LA, yet there are so many farms nearby that can furnish freshly picked produce to the LA CSA.  I simply signed up and authorized my credit  card to be charged $25/week--I can cancel a week if needed--and I pick up my share every Thursday afternoon in Sierra Madre, a cute little town about 7 miles away. The picture above shows my share this week: spinach, arugula, romaine, kale, celery, carrots, tomatoes, tangerines, strawberries. The quality is amazing--the strawberries are warm and completely ripe, must eat them up today!  The tomatoes are fragrant and ripe, as well.  What I found last week is that we ate so healthy all week because I had these amazing greens that I had to use up!  Normally, I wouldn't purchase this amount of deep green leafies for one week; I'd take it easy and buy bagged pretty lettuce and call it a day.  Last week I was making slaws and stir-fries all week in order to use up the leafies.  And for $25, I still have leftovers, although I had to supplement it with supermarket fruit as we do enjoy a lot more fruit than the CSA gives you.  Check it out; I highly recommend it--good for local farmers, lowers your carbon footprint, and you'll end up eating more nutritious veggies.  http://www.csacalifornia.org http://www.yahoo.com Prevent Muscle Loss in Aging

We all want to live a healthy, vibrant life all the way through our golden years. In fact, 42% of Americans are expected to live until they are 90, according to a presentation by Marcia Stefanick, PhD, Professor of Medicine at Stanford Prevention Research Center at the Nutrition and Health Conference I attended in San Francisco last week.  Unfortunately, muscle loss, also known as sarcopenia, is a part of the normal aging process, according to Stefanick, who showed one depressing slide after another depicting how adults have a severe drop off of muscle mass that starts as early as their 40s.  When we move from our 20s into our 70s, we will experience a 20-40% loss of strength and a 40% loss in muscle mass--or an estimated decline of 6% in muscle mass per decade.  Sarcopenia can be aggravated by malnutrition, smoking, lower physical activity, and other factors.  We know that sarcopenia leads to many negative consequences, such as reduced mobility and the ability to perform every day functioning, such as getting out of a chair; it's even related to early mortality.

So what does the latest science say we can do about preventing muscle loss as we age?  Stefanick reported that there are two big lifestyle factors that can help prevent muscle loss: protein and resistance training.

Protein

This is the nutrient most often studied in realtionship to muscle loss, and it's a big factor, according to Stefanick.  In the Framingham cohort study, increased protein intake (both animal and plant protein) was associated with reduced falling. "Based on a recent review of all studies, the minimum protein intake to avoid muscle loss should be at least .8 g/kg per day.  This was determined by nitrogen balance," said Stefanick.  Although, she did report concerns for older adults consuming more than 1.2 g/kg per day of protein, because more than that level of protein might be a concern for the kidneys.  Studies have shown that many older adults wane in protein intake, as they start favoring soft, high carb foods that are less nutrient-rich during this period of life. 

Physical Activity and Weight Training

"Possible benefits of weight training include preventing falls, improving posture, strengthening bones, and improving range of motion.  The bottom line: it inceases your chance for a healthy, independant, funtional life," stressed Stefanick.  "Strength isn't the most important thing for physical funtion; muscle power is more important.  Contraction and velocity are more important than speed or muscle strength."  The type II muscle fibers, which are the fibers you normally lose as you age, are the most important to retain as we get older, according to Stefanick.  "We need to promote resistance work in older adults," stressed Stefanick.

Stefanick recommends aging adults should use this guideline for physical activity:

Aerobic Activity: Minimum of 30 minutes of moderate to intensive physical activity every day most days of the week.  Minimum 20 minutes of vigorous physical activity three days per week.

Resistance Training:  Two days per week incorporate strength training, involving all major muscle groups. 

 

 http://www.yahoo.com Orange-Vanilla-Walnut French Toast with Citrus<br> Check out this new recipe from Mollie Katzen for California Walnuts!
Orange-Vanilla-Walnut French Toast with Citrus

French Toast tastes best when the bread has been soaked all the way through, so it stays moist and creamy on the inside even after it's been cooked.

ABOUT THE BREAD:  For best results, use a country-style bread with a crisp crust and an airy, chewy interior (what's known in bread-speak as a "high crust to crumb ratio").  These breads are often called sweet bâtards, ciabattas or puglies or a challah bread.  If you can't find any of these, use stale French or Italian bread.  Fresh bread will also work, but it will tend to fall apart.

Any kind of milk (including soy milk or half and half) will work.

2  navel oranges
1 ruby grapefruit
3 large eggs
Pinch of salt
Pinch of cinnamon
1 teaspoon pure vanilla extract
½ teaspoon grated orange zest
1/2 cup milk (possibly more), skim recommended
3 or 4 ½-inch slices California Walnuts’ Whole-Wheat Walnut Artisan Bread (slice from the center of the loaf) (recipe follows)

Butter for the pan
Real Maple Syrup
Yogurt (optional)

Peel the fruit, and, using a sharp serrated knife, section them over and into a bowl. Set aside.

Begin heating a skillet or a griddle over medium heat.

Break the eggs into a pie pan, add a pinch each of salt and cinnamon, and beat with a fork until smooth.  Beat in the vanilla and orange zest.

Continue to stir the mixture as you drizzle in the milk.  When it appears to be well blended, add the bread, pushing it down gently with the back of a fork.

 

 Let the bread sit in the egg mixture for about 2 minutes, then turn it over, and let it sit for another 2 minutes.  It should be soaked all the way through.

Melt some butter on the hot cooking surface, then add the soaked bread.  Fry over medium heat for 8 to 10  minutes on each side, or until golden.  (If it begins to brown too much or too fast, turn the heat down.  It's important that the French Toast be cooked all the way through.)

Serve hot, with real maple syrup and a dollop of yogurt, if desired, and with the prepared grapefruit and orange segments on the side and a citrus zest curl on top.

Yield:  2 servings (easily multiplied)

Nutrition information per serving:  377 calories, 20g protein, 56g carbohydrate, 7g fiber, 10g total fat, 2g saturated fat, 3g monounsaturated fat, 1g polyunsaturated fat, 319mg cholesterol, 401mg sodium

Recipe Courtesy of Mollie Katzen for the California Walnut Board
 http://www.yahoo.com A Rarity No More — Science Seeks a Cause for Rise in Celiac Disease Occurrence

Gluten free is on everyone’s radar. Eight years ago, when the news broke that one in 133 people—an occurrence rate much higher than scientists had suspected—has celiac disease (CD), the term entered into the public vernacular. And gluten-free living became more amenable, thanks to a growing variety of gluten-free products and resources that became available, even though scientists understood little about the disease’s cause.

Enter the gluten-free diet craze. Today, gluten-free dieting has taken on a life of its own as it enters into fad diet territory. The growing faction of people who avoid gluten without just cause list a litany of reasons—usually unsupported by science—why people shouldn’t eat it, including that gluten makes people “fat” and that it causes numerous health ailments. Yet a body of evidence links whole grain consumption in healthy people with health benefits such as a decreased risk of cardiovascular disease, metabolic syndrome, obesity, type 2 diabetes, colorectal cancer, and mortality.

“People are blaming everything under the sun on gluten,” says one of the country’s leading CD experts, Alessio Fasano, MD, a professor of pediatrics, medicine, and physiology at the University of Maryland School of Medicine, medical director of the Center for Celiac Research, and director of the Mucosal Biology Research Center. “On a daily basis, 60 million people buy gluten-free products, and they are not all celiac.”

According to the Nielson Company, sales of gluten-free products increased 74% from 2004 to 2009, with a projected growth of 15% to 25% per year to reach about $2.6 billion in sales by 2012. This kind of growth certainly can’t be attributed solely to the number of people who have medical reasons for avoiding gluten. Fasano reports that there are three groups of people who should avoid gluten as a medical necessity: an estimated 3 million Americans who have CD, about 300,000 people with a formal allergic reaction to wheat, and about 20 million who are sensitive to gluten.

The chatter from so many fad dieters proclaiming the dangers of gluten has simply added to the confusion surrounding one of today’s most important medical mysteries: Why are more people getting CD? Urban legends and rumors on the cause have circulated, ranging from a lack of wheat crop biodiversity to the notion that humans are not genetically adapted to consume grains. But has science moved forward to begin unlocking the true reason behind the rise in CD occurrence?

Prevalence
In 2003, Fasano’s research team undertook the largest epidemiological study in U.S. history, screening 13,000 people from 35 states for CD. In the end, the researchers discovered that CD, which was once considered rare, is actually a common autoimmune disease with similar rates of occurrence as reported in Europe. The rate of CD in the United States had increased more than 20-fold since 1989 to an overall rate of one in 133 people. The study, published in Archives of Internal Medicine in 2003, concluded that CD occurs frequently, not only in patients with gastrointestinal symptoms but also in first- and second-degree relatives and patients with numerous common disorders, even in the absence of gastrointestinal symptoms. In addition, the disease was commonly neglected by the medical community.

“We only had one thought about the reason behind the rise in celiac disease,” says Fasano. “We thought it was simply increased awareness. Studies showed that it was much more frequent than suspected, and we were under the impression that was it.”

Fasano explains that scientists believed the development of CD was simply an interaction of gluten with genes. Once gluten had been introduced in baby food, an autoimmune reaction would immediately occur, while symptoms such as anemia, fatigue, skin rash, short stature, bloating, gas, and diarrhea might develop right away or later in life.

New Study on Occurrence Is a Game Changer
Assumptions changed when the results from Fasano’s 2010 study on the natural history of CD were published in the Annals of Medicine. His research team tested matched blood samples for CD autoimmunity in 3,511 subjects in the 1974 CLUE I and 1989 CLUE II cohorts. Thus, the study investigated the same group of individuals at two different times, 15 years apart. CD prevalence had increased twofold in the CLUE cohort and fivefold overall in the United States from 1974 to 1989. And here’s the kicker: The increase observed in the CLUE cohort was due to an increasing number of subjects who lost their immunological tolerance to gluten in their adulthood. By looking at the same group of people in 1974 and again in 1989, the researchers were able to demonstrate that loss of gluten tolerance can occur at any time in life. There were specific cases in which subjects who tested negative for CD in their early 50s tested positive for it in their late 60s.

These study results completely surprised Fasano; they were not the expected outcome when he designed the study.

“This study went against conventional wisdom. You are definitely born with the genes that predispose you to CD, but it depends on factors other than exposure to gluten,” says Fasano, who raises many interesting questions posed by the study. “How can people tolerate gluten for 30 to 50 years and then become intolerant? What made them lose their tolerance? Can we learn the tricks so that we can prevent celiac disease?”

Potential Factors in CD Development
So what are the factors that might spur the development of CD later in life? Fasano believes there are environmental factors involved, in particular gut bacteria, the so-called microbiota. “If you follow neonates from birth with high risk for CD that lose their gluten tolerance and develop CD—when you look at the composition of the bacteria in their guts, there are several different factors that suggest microbiota is involved,” he explains.

When it comes to theories such as a change of wheat crops or increased consumption of wheat products behind the rise in CD, Fasano doesn’t buy them; there has not been a dramatic change in these factors over the past 50 years that would adequately explain the rise in occurrence. There may be other factors at play, such as increased exposure to toxins, overuse of antibiotics, and vaccine exposure.

Fasano sees potential in promoting healthy gut microbiota. He reports that there will be future research looking into this area, adding, “I would not be shocked if we end up preventing CD with probiotics.”

— Sharon Palmer, RD, is a contributing editor at Today’s Dietitian and a freelance food and nutrition writer based in southern California.

Today’s Dietitian
Vol. 13 No. 5 P. 8

 http://www.yahoo.com Fab Functional Whole Foods Fab Functional Whole Foods


You’re part of a growing population hoping to eat their way to fabulous health— a health-savvy consumer, always on the lookout for foods that possess special nutritional attributes that will keep your body vibrant and strong for years to come. “Consumers are looking for a way to better health. As they hear of new research, they want to apply it to their lives. They are looking for their food choices to give them an advantage—to live longer and stay healthy,” says Nancy Cohen, Ph.D., R.D., L.D.N, Professor at the University of Massachusetts and spokesperson for the Institute of Food Technologists.     

Welcome to the world of “functional” foods—food and food components that provide a health benefit beyond basic nutrition. These foods provide nutrients and bioactive compounds that exceed what’s necessary for mere survival by imparting particular health benefits or physiological effects. For example, antioxidants found in plant foods protect against the damaging effects of free radicals on body cells that contribute to diseases of aging.

Functional foods can take on many forms, from fortified juices, nutrition bars and cereals to simple whole foods. “While some functional foods have been modified to add an ingredient that has a functional effect, a lot of whole foods offer benefits beyond basic nutrition,” says Bethany Thayer, M.S., R.D., Director of Wellness Programs & Strategies at Henry Ford Health System in Detroit, MI and spokesperson for the American Dietetic Association.

“Whole” functional foods approach. Why favor whole functional foods over fortified foods and supplements?  “The more we find out about phytonutrients—health-protective plant compounds—the more we find out that some foods have health effects. When these nutrients are in foods, they are in the right amount; they keep the plant strong and healthy and they keep us strong and healthy. When they are taken out of the plant, the effect is not the same. These nutrients have an interaction that is synergistic,” says Thayer. When all of the nutrients found in a whole food interact together, their benefits expand beyond just their individual effects. Take whole grains, for example; scientists have found that their benefit  goes beyond fiber alone. Naturally occurring phytonutrients embedded in the fiber matrix of the grain add extra benefits beyond the individual ingredient.

EN’s Fabulous Whole Functional Foods Checklist

If you’re seeking protection from disease, make sure these powerful whole foods and beverages turn up in your diet frequently.

Fruits. Colorful fruits fall in functional food territory because they are packed with vitamins, minerals, fiber, and phytonutrients that lend them their vivid colors. For example, anthocyanins give blueberries their brilliant blue-purple hue and carotenoids give peaches their luscious pink-orange shade. Scientists are learning that these pigments, which act as antioxidants and naturally protect the plant from pests and UV radiation, can offer you health benefits. While some fruits such as berries are particularly high in antioxidants and have been linked with protection against Alzheimer’s disease, heart disease and some types of cancer, don’t limit your fruit picks to berries or so-called “superfruits.” All fruits have beneficial phytonutrients—the bigger the variety in your diet, the more diverse your intake of phytonutrients.

·         Vegetables. Plain, ordinary vegetables may seem unlikely “superfoods”—but don’t underestimate their power. Like fruits, their vibrant colors are painted by a rainbow of phytonutrients, such as lycopene in red tomatoes and lutein in yellow corn. Some phytonutrients hold particular promise. For example, lycopene in tomatoes has been linked with prostate cancer and heart disease protection, and cruciferous vegetables like broccoli, cauliflower and cabbage that contain sulfur compounds appear to reduce the risk of certain cancers. To gain a variety of benefits, eat vegetables from all of the color groups: red, orange-yellow, blue-purple, green, and even white. Did you know that onions contain allicin, which is linked with heart protection?

Whole grains. Whole grains such as whole wheat, brown rice, quinoa, and bulgur are bursting with protein, vitamins, minerals, dietary fiber and a host of phytonutrients like lignans, plant sterols (compounds that block your absorption of cholesterol), phenolic acids and flavonoids. That’s why eating about three servings a day can lower your risk of heart disease, type 2 diabetes, obesity, and certain types of cancer. Refined grains such as white flour have been stripped of their nutrient-dense bran and germ, which robs them of vitamins, minerals, fiber, and up to 75 percent of their phytonutrients. The broader your selection of whole grains, the richer your reward of health-protective phytonutrients.

Legumes. Yes, even the humble bean is a hardworking, functional food. Considering that one-half cup of legumes like beans, lentils, and peas is packed with fiber and a slew of vitamins and minerals, it’s no wonder they’ve been a staple food in so many indigenous diets. But the nutrition advantages don’t stop there; legumes are replete with resistant starch that can feed the “good” bacteria in your gut and promote colon health, as well as many powerful phytonutrients such as anthocyanins and phenolic compounds that act as antioxidants. That’s why eating legumes has been linked with lower blood cholesterol levels, body weight, and rates of heart disease, hypertension, diabetes, and some types of cancer.

Nuts. Munch on a handful of nuts to protect your heart. Nuts such as walnuts, almonds, pistachios, peanuts and cashews can lower your “bad” cholesterol, improve the health of your artery linings, and reduce your risk of developing blood clots. What’s the magic ingredient in those crunchy, little nuggets? Most nuts contain healthy polyunsaturated and monounsaturated fats, omega-3 fatty acids, fiber, vitamin E, plant sterols, and L-arginine (a substance that makes artery walls more flexible and less prone to blood clots.) That’s why studies show that if you eat nuts regularly you can significantly reduce your risk of heart disease.

Fish. Fish and seafood are the main source of the powerful omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Research shows that these omega-3s can lower triglycerides and blood pressure, slow the buildup of plaque in the arteries, lower inflammation, and reduce the risk of death, heart attack, abnormal heart rhythms and stroke in people with heart disease. That’s why the American Heart Association suggests that you eat fish at least twice a week to keep your ticker going strong. New findings even link fish omega-3s to reduced joint pain, improved depression, and protection of the brain.

Herbs and spices. Culinary herbs and spices are as rich in health benefits as they are in taste. These flavorful plant seasonings—from green herbs to dried spices—have one thing in common: they are concentrated sources of antioxidants that can contribute to your total intake of antioxidants for the day. For example, one-half teaspoon of cloves has a higher antioxidant level than one-half cup of berries. In addition, herbs and spices have anti-inflammatory action that may help fight off chronic diseases, such as diabetes, heart disease, cancer and Alzheimer’s disease. Powerful seasonings, such as turmeric, ginger and pepper, work synergistically, creating greater effects when they are combined.

Green tea. Made from unfermented leaves, green tea contains particularly high levels of polyphenols that act as powerful antioxidants. Studies show that green tea lowers “bad” cholesterol, raises “good” cholesterol, and helps prevent coronary artery disease. And lower rates of certain cancers have been observed among people who consume high amounts of green tea.

Dark chocolate. The best news of the 21st century: Dark chocolate—in moderation—is good for you. You can thank cocoa polyphenols for imparting health benefits that include prevention of blood clots, improved insulin resistance, healthy blood vessel function, and lower levels of blood pressure, inflammation and “bad” cholesterol. Just remember to keep it dark (at least 70 percent cocoa) and moderate (one ounce) to reap its rewards. 

This article was written by Sharon Palmer, RD and appeared in Environmental Nutrition in June 2011.
http://www.yahoo.com Is Bitter Melon a Sweet Solution for Diabetes?  <br> Beneath the green, bumpy skin of the bitter melon awaits substances that might hold potential glucose control benefits. Bitter melon (Momordica charantia,) a cousin of the cantaloupe, is true to its name—it lends a unique, bitter bite to many traditional Asian dishes. In addition to its whole plant form, bitter melon is available in juice, tea or capsules. Given its long history of use in folk medicine, scientists are beginning to investigate its bioactive compounds and therapeutic properties. On the Internet, bitter melon supplements are widely promoted as an herbal treatment for diabetes. But does the scientific proof bear out these claims?

Bitter melon science. Researchers extracted four promising compounds from bitter melon that activate an enzyme called AMPK, a protein known for regulating fuel metabolism and promoting glucose uptake in a manner similar to that of exercise (Chemistry & Biology, March 2008.) This effect might be helpful for people with type 2 diabetes, as they have an impaired ability to convert glucose in their blood into energy in their muscles.
Exercise activates AMPK in muscle, which helps move glucose into body tissues—another reason exercise is such an important strategy in the treatment of type 2 diabetes.

Though this laboratory discovery is intriguing, scientists still have a lot to learn about bitter melon’s potential for treating diabetes. According to ConsumerLab.com, an organization that performs independent reviews and analyses of dietary supplements, most of the evidence to date that supports bitter melon’s efficacy in treating type 2 diabetes is limited to animal studies, uncontrolled human trials (in which no control group was used to compare the treatment results,) and other unreliable forms of evidence. In fact, the little evidence available from the few controlled human trials conducted has been conflicting. In a randomized, double-blind, placebo-controlled trial held in the Philippines and published in the June 2007 issue of the Journal of Clinical Epidemiology, 40 patients with newly diagnosed or poorly controlled diabetes were followed. In the trial, bitter melon capsules given three times a day after meals for three months achieved no significant improvements in HbA1c (a marker of glucose control) compared with placebo.

But a newly published (Journal of Ethnopharmacology, March 2011) four-week, multicenter, randomized, double-blind, active-control trial performed by researchers from Thailand found that 2,000 milligrams per day of bitter melon supplements had a modest hypoglycemic effect and significantly reduced fructosamine (a marker of glucose control) levels among patients with type 2 diabetes. However, the hypoglycemic effect of bitter melon was less than that of metformin, a drug that lowers glucose in type 2 diabetes.The bottom line? Scientists are still exploring the effects of bitter melon on glucose control. Until we learn more, the American Diabetes Association reports that eating it in whole plant form appears to be safe. Look for bitter melon in Asian grocery stores and slice it into your next stir-fry.

Written by Sharon Palmer for Environmental Nutrition, June 2011
 http://www.yahoo.com The Path to a Healthy Vegan Diet<br> Are you considering a vegan lifestyle? Not so long ago, “going vegan” was a difficult path, filled with challenges and, to a certain extent, isolation. Today, being vegan is “cool,” thanks to celebrities like Alicia Silverstone, who wrote a bestselling book on the vegan diet called “The Kind Diet,” and Oprah Winfrey, who took a one-week vegan challenge on her television show earlier this year.  An estimated 1.4 percent of Americans count themselves vegans, defined as eating a diet that excludes meat, poultry, fish and seafood, dairy products, and eggs. By many accounts it’s a growing trend.

In support of plants. It doesn’t hurt that health experts are coming forward with scientific evidence promoting the benefits of diets that are based on plants, rather than animals. At the American Dietetic Association Food & Nutrition Conference & Expo, held on November 9, 2010 in Boston, Karmeen Kulkarni, M.S., R.D., Director of Scientific Affairs at Abbott Diabetes Care, presented the latest research on plant-based diets. “Results of an evidence-based review showed that plant-based diets reduced the risk of ischemia, hypertension and type 2 diabetes; lowered LDL and blood pressure, reduced body mass, and reduced overall cancer rate. Risk of chronic disease reduced due to decreased intake of saturated fat and cholesterol, and increased intake of vegetables with more fiber and phytochemicals, nuts and soy proteins,” said Kulkarni. Vegetarian diets even got a plug in the 2010 Dietary Guidelines (U.S. Department of Agriculture), which stated that vegetarian eating patterns, including vegan diets, may contribute to positive health outcomes such as lower levels of obesity, reduced risk of cardiovascular disease and lower total mortality.

Adequate nutrition. If you’ve decided to take on a vegan lifestyle, whether for health or philosophical reasons, it’s important to put a little thought and planning into your new strategy for eating. While it’s getting easier to find vegan products on supermarket shelves, it’s important to ensure that you get a balanced diet that meets all of your nutritional needs. Check out EN’s Nine Vegan Diet Rules to make sure you make the most of your plant-based diet.

Nine Vegan Diet Rules

If you’ve chosen to go vegan, follow our top rules to make sure your diet is complete.

1.Protein perspective. It’s a common misperception that it’s impossible to get adequate protein on a vegan diet. Keep in mind that nearly all foods contain some protein, except for alcohol, sugar and fat. If you eat a balanced diet with many plant foods and grains, you’re already getting good sources of protein. To ensure that you’re meeting your protein needs, shoot for two servings of nuts and seeds like walnuts, peanuts, and sunflower seeds, and three servings of legumes and soy such as beans, lentils, peas and tofu, every day.

2.Vitamin D-fense. It’s a challenge for vegans to get adequate levels of the important nutrient vitamin D. That’s why you should try to get 10 minutes of sunlight a day, consume vitamin-D fortified foods such as soy or rice milk, breakfast cereal, or orange juice; or take a vitamin D supplement.

3.Calcium counts. Even if you forfeit meat and dairy products, your body still needs calcium. Focus on calcium-fortified products like juices and soy milk, and calcium-rich foods like dark green vegetables, almonds, and broccoli; and consider taking a calcium supplement.

4.Vitamin B12 boost. This important vitamin is found in animal products, so you need to either consume vitamin B12-fortified foods or take a supplement to meet your needs.

5.Pump iron. You don’t need animal products to get iron. Make sure you include plant iron sources like spinach, kidney beans, lentils and whole wheat bread in your diet, and add a vitamin C source to increase your absorption of iron.

6.Find zinc. You can easily meet your zinc needs, as long as you include whole grains, legumes, green vegetables, and nuts in your diet.

7.Omega-3 bonus. If you’re skipping out on fish, you may not be reaping the nutritional rewards of omega-3 fatty acids. So, get your omega-3s by eating about two servings a day of foods rich in plant omega-3s, such as walnuts, canola oil, soy products, and hemp.

8.Make your calories count. When you’re eating vegan, you need to make sure your food choices really count so that you meet all of your protein, vitamin and mineral needs. Instead of falling for vegan “junk foods,” available in grocery stores that supply mostly refined grains and sugars, keep your diet primarily whole foods. Seek a variety of natural plant foods such as fruits, vegetables, whole grains, nuts and seeds. And don’t forget to change it up; by varying the types of plant foods you eat every day you will ensure a diverse supply of important nutrients.

9.The Vegetarian Food Pyramid. Make planning easier by downloading The Vegetarian Food Pyramid at www.vegetariannutrition.org and posting it on your refrigerator—it will make planning a cinch.

Written by Sharon Palmer, RD, appeared in Environmental Nutrition, June 2011. 
http://www.yahoo.com Easy Goat Cheese Vegetable Lasagna I just posted one of my favorite recipes on YouTube

http://www.youtube.com/watch?v=1A9pCb-aPrA

Easy Goat Cheese Vegetable Lasagna

1 jar (25 ounces) marinara sauce

5 ounces goat cheese with herbs

2 eggs

½ cup milk

1 Tbsp chopped basil (or 1 tsp dried)

1 Tbsp chopped oregano (or 1 tsp dried)

1 tsp black pepper

2 cloves minced garlic

½ pound lasagna noodles, dried

1 jar (12 ounces) roasted yellow and red peppers, drained, chopped

3 cups sliced summer squash (zucchini, yellow squash)

1 cup shredded cheddar/Monterrey jack blend cheese

1.In a large baking dish, pour a small amount (about ¼ cup) of marinara sauce in the bottom and spread out.

2.Whisk together goat cheese, eggs, milk, and seasonings in a small bowl until combined.

3.Layer lasagna noodles, 1 cup squash, 1/3 of goat cheese mixture, 1 cup marinara sauce, and 1/3 cup shredded cheese. Repeat layers three more time.

4.Cover with foil or lid and bake at 350 F for 45 minutes.  Remove foil and bake an additional 30 minutes until pasta is tender.

 
 http://www.yahoo.com Born to Sweeten — Whole Foods Naturally Flavor Dishes and Boost Their Nutrient Value <br> Americans can reduce their intake of added sugars by turning to bananas, berries, cinnamon, and other fruits and spices to enhance recipes.

Thanks to the success of a little book written by William Dufty in 1975 called Sugar Blues, in which the author railed against the “evils” of eating sugar, my mother joined the then-swelling movement to eliminate white sugar from our family’s cupboards. She tried sweetening cakes and cookies with everything from applesauce to bananas, as was fashionable at the time.

The antisugar revolution seemed to lose traction over subsequent decades and was replaced by the more popular attitude that sugar is sugar (and a carb is a carb), regardless of whether it comes from fruit or the sugar bowl.

But the pendulum is swinging back as refined sugars take the heat again. And now there’s more reason than ever to dial up the sweetening power of whole foods in the kitchen.

Calls to Cut Back on Added Sugars
Sugar is the subject of much recent debate and the oft-asked question, “How much is too much?” The American Heart Association (AHA) answered this question in a 2009 scientific statement that provided guidelines on restricting added sugars to help prevent obesity and cardiovascular disease. According to the AHA statement, evidence links excessive sugar intake with several metabolic abnormalities and adverse health conditions, the overconsumption of discretionary calories, and shortfalls in essential nutrients. It notes that the adult consumption of added sugars has been on the rise; between 1970 and 2005, the average annual availability of added sugars increased by 19%, which has added 76 kcal to Americans’ average daily energy intake. Thus, the AHA recommends an upper limit for daily added sugar intake: no more than 100 kcal for women (about 6 teaspoons) and 150 kcal (about 9 teaspoons) for men.

The 2010 Dietary Guidelines for Americans also addressed sugar, reporting that added sugars contribute an average of 16% of the total calories in American diets. The major sources of added sugars in Americans’ diets are sodas, energy drinks, and sports drinks (36% of added sugar intake), grain-based desserts (13%), sugar-sweetened fruit drinks (10%), dairy-based desserts (6%), and candies (6%). The majority of sugars in the typical American diet are sugars added to foods during processing, preparation, or at the table, according to the 2010 Dietary Guidelines. These added sugars include high-fructose corn syrup, white sugar, brown sugar, corn syrup, corn syrup solids, raw sugar, malt syrup, maple syrup, pancake syrup, fructose sweetener, liquid fructose, honey, molasses, anhydrous dextrose, and crystal dextrose.

Since reducing the consumption of these sources of added sugars will lower the calorie content of a person’s diet without compromising its nutrient adequacy, the Dietary Guidelines highlighted reducing the intake of calories from added sugars as a key recommendation.

Whole Food Sweetener Benefits
What’s the benefit of turning to whole fruits that offer natural sweetening power? The potential glycemic advantages are still under debate. According to the Dietary Guidelines, the body’s response to sugars does not depend on whether they are naturally present in foods or whether they are added to foods. Once eaten, all types of sugars are broken down by the body to produce energy and metabolic building blocks. The American Diabetes Association’s position is that the type of carbohydrate can affect how quickly blood glucose levels rise, but the total amount of carbohydrate someone eats affects blood glucose levels more than its type.

Yet some experts stress that the body handles sugars found naturally in fruits quite differently from refined sugars. Most whole fruits, naturally rich in fiber, tend to be low in glycemic load. And foods (eg, fruit) that are high in soluble fiber are recommended as preferred sources of carbohydrate by the Diabetes and Nutrition Study Group of the European Association for the Study of Diabetes because of their ability to reduce postprandial blood glucose levels.

In a 2000 study published in Diabetes Care that followed 63 subjects with type 1 diabetes, those consuming a high-fiber diet (consisting of naturally occurring fiber in foods) after 24 weeks decreased both mean daily blood glucose concentrations and the number of hypoglycemic events compared with a low-fiber diet. Both diets were similar in macronutrient spread, except the low-fiber diet was limited to 15 g of fiber per day and the high-fiber diet included 50 g of fiber per day from one serving of legumes, three servings of high-fiber fruit, and two servings of high-fiber vegetables.

Looking beyond glycemic response, there’s little disagreement about one benefit of choosing whole food sweeteners over added sugars: Sugars that occur naturally in foods are part of the food’s total nutrient package, as stressed in the Dietary Guidelines. “As we know, sucrose adds calories and nothing else. Fruit provides a whole host of nutrients, vitamins, minerals, dietary fiber, and various antioxidants. These are nutrients that are in short supply in this country,” says Christine M. Palumbo, MBA, RD, a Chicago-area nutrition consultant.

Carolyn O’Neil, MS, RD, coauthor of The Dish on Eating Healthy and Being Fabulous! calls naturally sweet plant foods “‘sweeteners with benefits’ since they add sweet taste to foods and contribute fiber, minerals, and, in the case of berries and other fresh fruit, vitamins too.”

By using whole fruits to sweeten foods, people can also help meet that elusive recommended number of fruit and vegetable servings, linked with a plethora of health benefits. And they shouldn’t forget about the health-protective effects of polyphenols found in a wide variety of whole fruits.

A 2010 study published in the Journal of the American College of Nutrition led by Britt Burton-Freeman, PhD, director of nutrition and health-promoting foods at the National Center for Food Safety and Technology in Illinois, discovered just how powerful a serving of fruit can be. Twenty-four hyperlipidemic men and women participated in this randomized, single-blind, placebo-controlled, 12-week crossover trial. Subjects consumed either a strawberry beverage containing 10 g of freeze-dried fruit or a placebo beverage matched in energy and macronutrient composition for six weeks. Twice before randomization and once at the six-week crossover point, the subjects received either the strawberry drink or placebo with a high-fat challenge meal. After the high-fat meal, during the run-in period, triglyceride and oxidized LDL levels were lower after the strawberry drink compared with placebo, and the high-fat meal responses after six weeks of strawberry drink vs. placebo resulted in decreased lipid and oxidized LDL levels. Burton-Freeman’s team concluded that strawberry mitigated the fed-state oxidative stressors that can contribute to atherogenesis.

“Replacing white sugar sweet calories with berry sweet calories is a win. Berries, particularly strawberries, as we have studied, can offer advantages in helping people stay in oxidative and immune balance,” explains Burton-Freeman. “That [means] strawberries have been shown to protect LDL from oxidation after a meal as well as reduce inflammation response that can occur after a high-simple sugar or -fat meal. Depending on how many calories you are talking about cutting, you can reduce oxidative stress and inflammatory burden with reduced calories. However, with reducing calories, you won’t get the healthful nutrients, appetite satisfaction, or overall eating pleasure you’d get with consuming berries.”

Taking It to the Kitchen
While most nutrition experts believe sugar shouldn’t be demonized and that consumers can fit a modest amount into a balanced diet, evidence does suggest that Americans would benefit from reducing their intake of added sugars. People can naturally sweeten many of their favorite foods—from pancakes and cereals to cookies and cakes—with whole foods. This strategy can help people not only incorporate important foods and nutrients into their diet but also meet the AHA’s suggested guidelines for added sugars.

Suggest clients and patients try these expert tips for making the most of the naturally sweet power of whole foods:

• Stir in applesauce. Rely on the naturally sweet moistness of applesauce to flavor many dishes. While it’s a cinch to add applesauce instead of sugar to hot cereal, it’s a little more complicated trying to replace sugar in baked goods such as cakes and cookies. Try replacing one half of the required sugar with applesauce and cutting out 1/4 cup of the liquid in your favorite recipe. (This strategy can also be used with puréed prunes or other fruit and mashed bananas.)

• Skip the sugar in pies and cobblers. Let the ripe fruit flavor shine through by skipping the added sugar altogether for subtly sweet yet tart fruit desserts.

• Try an oatmeal-fruit combo. There’s no need to sweeten oatmeal with sugar when fruit can do the job. “Cook up oatmeal with sliced bananas, raisins, or dates to make the cereal very sweet and thicker so that you don’t need added sugar,” suggests Barbara Storper, MS, RD, founder and executive director of FoodPlay Productions.

• Sweeten vegetables and grains naturally. Sugar often lurks in nondessert foods such as glazed vegetables and sauces. O’Neil suggests adding golden raisins plumped in orange juice to sautéed carrots in place of a sugar glaze or adding golden raisins to rice, quinoa, or couscous for natural sweetness, flavor, and fiber.

• Get mashing with bananas. Mashed bananas contribute naturally sweet, flavorful goodness to many baked desserts, such as quick breads, waffles, pancakes, muffins, cakes, and cookies. Find a recipe that’s already designed to let bananas do their job, or experiment with your favorite recipe by following our instructions for applesauce.

• Add a sweet touch with berries. Naturally sweet berries, including blueberries, strawberries, blackberries, and raspberries—fresh, frozen, or dried—can add a sweet touch to just about anything. Skip sweetened yogurts and stir berries into plain yogurt, add them to breakfast cereals, and mash them into iced tea as a refreshing beverage sans sugar.

• Whip up prunes. Get out your blender and purée prunes to add natural sweetness and nutritional power to baked goods in place of sugar, suggests O’Neil. Search for recipes that include prune purée as the sweetener, or follow the same instructions for applesauce.

• Don’t forget about dates. Don’t underestimate the sweetening power of dates, which can be chopped into cookies, pies, and cakes to add natural sweetness and allow you to cut down on the sugar in the recipe. Jill Nussinow, MS, RD, a vegetarian food expert and author, uses dates to sweeten blended salad dressings, sweet potato pie, and strawberry and rhubarb sauce, which she serves with light desserts. “I have used other dried fruit, combined with dates, for a crust for pies, raw or cooked,” she adds.

• Consider the power of dried fruit. Who says you can’t rely on the naturally sweet power of unsweetened dried fruit? “Dried fruits provide natural sweetness to a variety of recipes. In some cases, you can replace added sugar; and in other cases, you can enhance the natural sweetness of foods,” says Palumbo. Dried fruit can enhance the flavors in a wide variety of foods, such as Middle Eastern or Mediterranean entrées and side dishes, salads, cereals, baked goods, puddings, and yogurts. In particular, Palumbo suggests making your own natural trail mix by combining unsweetened raisins and dried fruit such as apricots, berries, and cherries with unsalted nuts for a nutrient-rich snack that will satisfy your sugar cravings.

• Spice it up! Don’t forget the taste sensation of spices that “create a sense of sweetness without added sugar,” according to Mandy Rother, RD, LDN, healthy living coordinator for Weis Markets in Pennsylvania. Rother suggests using ground cinnamon in coffee, tea, applesauce, and oatmeal to replace sugar and add powerful antioxidants.

— Sharon Palmer, RD, is a contributing editor at Today’s Dietitian and a freelance food and nutrition writer in southern California.

 

Whole Food Sweetening Stars

This table features a sampling of fruits that contribute easy sweetening power and an added nutrition bonus to recipes.

Fruit
   

Serving
   

Calories
   

Notable Nutrients

Applesauce, unsweetened
   

1 cup (244 g)
   

102
   

3 g (11% DV) fiber, 2.4 mg (4% DV) vitamin C, 0.1 mg (4% DV) thiamin, 0.1 mg (4% DV) riboflavin, 0.6 mg (3% DV) iron, 181 mg (5% DV) potassium, phenolic compounds such as quercetin

Banana, fresh
   

1 small (101 g)
   

90
   

3 g (11% DV) fiber, 8.8 mg (15% DV) vitamin C, 0.4 mg (19% DV) vitamin B6, 20.2 mcg (5% DV) folate, 362 mg (10% DV) potassium, 0.3 mg (14% DV) manganese, phenolic compounds such as catechins and epicatechins

Dates, Medjool
   

1 (24 g)
   

66
   

2 g (6% DV) fiber, 167 mg (5% DV) potassium, 0.1 mg (4% DV) copper, 0.1 mg (4% DV) manganese

Raisins, seedless
   

1.5 oz (43 g)
   

129
   

2 g (6% DV) fiber, 0.8 mg (4% DV) iron, 322 mg (9% DV) potassium, 0.1 mg (7% DV) copper, 0.1 mg (6% DV) manganese, phenolic compounds such as catechins and epicatechins

Strawberries, fresh, sliced
   

1 cup (166 g)
   

53
   

3 g (13% DV) fiber, 97.6 mg (163% DV) vitamin C, 3.7 mcg  (5% DV) vitamin K, 39.8 mcg (10% DV) folate, 0.7 mg (4% DV) iron, 254 mg (7% DV) potassium, 0.6 mg (32% DV) manganese, phenolic compounds such as anthocyanins and ellagitannins

— Source: Self Nutrition Data. Available at: http://nutritiondata.self.com

 

This collection of recipes features the sweetening power of whole fruits, which can either replace or reduce the amount of sugar in a recipe.

Date Cheese Cake
Recipe courtesy of California Dates

Makes 16 servings

Ingredients
15 graham crackers, crushed
2 T butter, melted
4 (8 oz) packages fat-free cream cheese
3/4 cup low-fat milk
4 eggs
1 cup fat-free sour cream
1 T vanilla extract
1/4 cup all-purpose flour
1 cup diced dates

Directions
Preheat oven to 350˚F. Spray a 9-inch spring-form pan with nonstick cooking spray.
In a medium bowl, mix graham cracker crumbs with melted butter. Press onto bottom of pan.

In a large bowl, mix cream cheese until smooth. Blend in milk, and then mix in eggs one at a time, mixing just enough to incorporate. Mix in sour cream, vanilla, and flour until smooth.

Pour filling into prepared crust. Add dates to the mixture, making sure they are spread evenly. Bake in oven for one hour.

Turn oven off and let cake cool in oven with the door closed for five to six hours to prevent cracking.

Chill in refrigerator until serving.

Nutrient Analysis per serving
Calories: 176
Protein: 12 g
Fat: 4 g
Saturated fat: 2 g
Cholesterol: 68 mg
Carbohydrate: 24 g
Sodium: 462 mg
Fiber: 1 g

 

Breakfast Quinoa With Cherries, Walnuts, and Honey
Recipe courtesy of the Cherry Marketing Institute

Makes 4 servings

Ingredients
1 1/3 cups quinoa
2 2/3 cups water
1 small golden delicious apple, unpeeled, cored, and cut into chunks
1/4 cup dried cherries
1/2 cup walnut pieces
1/2 tsp ground cinnamon
2 T honey, plus more for serving
1/2 cup 1% low-fat milk, plus more for serving
4 tsp unsalted butter (optional)

Directions
Pour quinoa into a fine mesh strainer and rinse with tap water. Transfer rinsed quinoa to a saucepan filled with 2 2/3 cups water. Bring to a boil, and then reduce heat to simmer, cover, and cook for 5 minutes. Add apples and cherries and continue to cook over a low heat, covered, until water is absorbed, about 10 minutes more.

Meanwhile, toast walnuts in a dry skillet over a medium-high heat, stirring frequently, until they are fragrant, about 2 minutes. Allow them to cool, and then coarsely chop.
When quinoa is cooked, stir in cinnamon, honey, and milk and cook for 1 minute more, until milk is heated through.

Place in serving bowls and top with walnuts and butter, if using. Serve with additional honey and milk to taste.

Nutrient Analysis per serving
Calories: 430
Total fat: 17 g
Sat fat: 4 g
Trans fat: 0 g
Carbohydrate: 61 g
Cholesterol: 10 mg
Protein: 11 g
Fiber: 5 g
Sodium: 35 mg

 

Cherry Pecan Energy Bars
Recipe courtesy of the Cherry Marketing Institute

Makes 12 bars

Ingredients
Cooking spray
1 cup quick-cooking oats
3/4 cup whole wheat pastry flour or regular whole wheat flour
1/4 cup toasted wheat germ
1 tsp ground cinnamon
1/4 tsp salt
1/2 cup honey
1/3 cup unsweetened applesauce
1/4 cup canola oil
1 large egg, beaten to mix
1 large egg white
3/4 cup chopped dried cherries
1/2 cup finely chopped pecans
1/4 cup “fruit only” apricot preserves

Directions
Preheat oven to 350˚F. Coat an 8-inch square baking pan with cooking spray.

In a medium bowl, whisk together oats, flour, wheat germ, cinnamon, and salt.

In another bowl, whisk together honey, applesauce, canola oil, egg, and egg white until well combined. Stir in oatmeal mixture until well combined. Add dried cherries and pecans.

Spread mixture into prepared pan and bake until a toothpick inserted in center comes out clean, 30 to 35 minutes.

Meanwhile, scoop preserves into a small saucepan and bring to a boil.

As soon as bars come out of the oven, brush with preserves. Cool completely and cut into 12 bars, about 4 X 1 1/2 inches each.

Nutrient Analysis per serving
Calories: 230
Total fat: 10 g
Sat fat: 1 g
Trans fat: 0 g
Carbohydrate: 34 g
Cholesterol: 20 mg
Protein: 4 g
Fiber: 3 g
Sodium: 60 mg

 

California Autumn Fruitcake
Recipe courtesy of California Raisins

Yields 1 loaf (3 lbs), about 15 slices

Ingredients
1 envelope active dry yeast
1/4 cup warm water
3/4 cup honey, divided
1 cup canned solid pack pumpkin
1/3 cup orange juice
1 cup all-purpose flour
1 cup whole wheat flour
1/2 cup quick-cooking oats
1 tsp salt
1/2 tsp cardamom
3/4 cup chopped dates
2 cups California raisins
3/4 cup coarsely chopped walnuts
1 1/2 tsp grated orange rind

Directions
Sprinkle yeast over warm water (110˚F to 115˚F) in a large mixing bowl; stir until dissolved. Stir in 1 tsp honey and let stand until foamy.

Meanwhile, combine remaining honey and pumpkin in a small saucepan; heat until just warm (110˚F to 115˚F), not hot. Stir pumpkin mixture and orange juice into yeast. Add flours, oats, salt, and cardamom; beat well (50 strokes by hand). Stir in fruits, nuts, and orange rind. Spoon into greased 8- X 4- X 2-inch loaf pan. Cover and let stand in warm place for 30 minutes or until nearly doubled in bulk.

Bake at 300˚F for 1 hour and 20 minutes, or until wooden pick inserted in center comes out clean. Remove from pan and cool completely on wire rack.

Nutrient Analysis per serving
Calories: 260
Total fat: 4 g
Sat fat: 0 g
Cholesterol: 0 mg
Protein: 5 g
Carbohydrate: 54 g
Fiber: 5 g
Sodium: 160 mg

 

Chewy Raisin Squares
Recipe courtesy of California Raisins

Makes 16

Ingredients
2 cups California raisins
Water
1/4 cup canola oil
1/4 cup low-fat milk
1/4 cup honey
1 cup whole wheat flour
1/2 cup wheat germ
1/2 cup old-fashioned oatmeal
1/2 tsp baking soda

Directions
Preheat oven to 350˚F. Spray 8- X 8-inch baking pan with cooking spray; set aside.

Measure raisins into 1-qt microwaveable bowl or 4-cup glass measuring cup; add just enough water to cover. Microwave on high for 7 to 8 minutes. Drain and set aside to cool.

Combine canola oil, milk, and honey in a small bowl; mix well and set aside.

In a large bowl, stir together flour, wheat germ, oatmeal, and baking soda until well mixed. Add liquids all at once and stir until well blended. Divide into two parts, one slightly larger than the other. With dampened or well-oiled fingers, spread larger half evenly over bottom of prepared pan. Sprinkle raisins evenly on top and crumble remaining dough over all.

Bake at 350˚F for 20 minutes or until lightly browned.

While still hot, cut into 16 pieces; cool completely before removing from pan.

Nutrient Analysis per serving
Calories: 160
Total fat: 4.5 g
Sat fat: 0 g
Cholesterol: 0 mg
Protein: 3 g
Carbohydrate: 29 g
Fiber: 3 g
Sodium: 45 mg

 

Dried Blueberry & Spice Swirl Bread
Recipe courtesy of Mariani

Yields 2 loaves (32 slices)

Ingredients
4 to 5 cups all-purpose flour
1 cup rolled oats
1/4 cup nonfat dry milk
2 packages active dry yeast
2 tsp salt
1 1/2 cups water
1/2 cup light molasses
2 T oil
1 egg
2 T margarine, melted
3 T sugar
1 1/2 T cinnamon
1 1/2 cups dried Mariani Wild Blueberries (8 oz)

Directions
In a large bowl, stir together 1 cup flour, oats, dry milk, yeast, and salt; set aside.

Heat water, molasses, and oil until very warm, 120˚F to 130˚F. Pour warm liquid over flour-yeast mixture in large bowl. Add egg and beat with an electric mixer on low speed for 3 minutes. By hand, stir in 3 cups of flour. When dough can be handled, remove from bowl and knead with hands for 5 to 7 minutes, incorporating the remaining cup of flour if needed, until dough is firm yet smooth. Place in a greased bowl, cover with greased waxed paper, and let rest in a warm, humid place free from drafts until doubled in size, about 1 hour.

Thoroughly grease two 81/2- X 41/2-inch loaf pans; set aside.

Punch down dough and divide in half. Roll each half into a rectangle, 8 X 16 inches. Brush each half with melted butter. Combine sugar and cinnamon and sprinkle over halves. Sprinkle Mariani dried blueberries evenly over the cinnamon mixture. Starting at the short end, roll each half tightly. With the seam sides down, place in prepared pans. Cover with greased waxed paper and let rest in a warm, humid place until doubled in size, about 1 hour.

Bake in oven preheated to 375˚F for 40 to 45 minutes or until bread is golden brown and sounds hollow when tapped. Remove bread from pans and allow to cool on wire racks.

Nutrient Analysis per serving (1 slice)
Calories: 125
Protein: 3 g
Fat: 2 g
Cholesterol: 5 mg
Sodium: 161 mg
Carbohydrate: 25 g
Fiber: 1 g

 

Mango Banana Bread
Recipe courtesy of Mariani

Makes one loaf (16 slices)

Ingredients
1 3/4 cups all-purpose flour
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1/3 cup canola oil
1/3 cup sugar
2 eggs, beaten
3 ripe bananas, mashed
1 cup Mariani Philippine or regular Mango, diced
1/2 cup chopped walnuts (optional)

Directions
Preheat oven to 325˚F.
Sift together the first four ingredients and set aside. Cream oil and sugar. Add eggs and bananas; blend. Stir in flour mixture; mix gently until blended. Fold in mango and walnuts, if using.

Pour batter into greased loaf pan and bake for 1 hour or until done.

Nutrient Analysis per serving (1 slice)
Calories: 162
Protein: 3 g
Fat: 5 g
Cholesterol: 21 mg
Sodium: 186 mg
Carbohydrate: 26 g
Fiber: 1 g

July 2011 Issue

By Sharon Palmer, RD
Today’s Dietitian
Vol. 13 No. 7 P. 32

 
 http://www.yahoo.com Look to the Label for Food Allergens <br> Making wise food choices is tough for everyone, but it’s particularly difficult if you suffer from food sensitivities. Whether you’re among the four percent of people in the U.S. with food allergies, defined as an abnormal immunologic response following ingestion of a food, or you have food intolerances or a condition such as celiac disease, in which eating gluten causes a toxic reaction from the immune system, you all have one thing in common: One wrong food selection can produce an adverse reaction. Food allergens—the component or protein of the food that stimulates an allergic reaction—are responsible for 30,000 emergency room trips and 150 deaths per year.

A decade ago, food sensitivities required you to be a detective in the supermarket aisle, sniffing out clues for potentially troublesome foods. In a 1999 review of randomly selected baked goods, ice cream and candy in Minnesota and Wisconsin the U.S. Food and Drug Administration (FDA) found that 25 percent of sampled foods failed to list peanuts or eggs as ingredients on the food label. Surveys also indicated that people had difficulty spying allergens among ingredients lists that included general classes such as “flavorings” or unfamiliar terms, such as “albumin” instead of “egg.”

 

FALCPA to the rescue. FDA stepped up to the plate when they issued the Food Allergen Labeling and Consumer Protection Act (FALCPA) of 2004 (effective January 1, 2006), mandates to food manufacturers for food allergen labeling requirements. Per FALCPA, the labels of foods that contain the major food allergens responsible for 90 percent of food allergies (see “Eight Major Food Allergens”) must list the allergen in plain language, either in the ingredients list or via the word “Contains” followed by the name of the major food allergen.

For example, if you pick up a food product you may notice a statement that says, “Contains milk, wheat,” or a statement in parenthesis in the ingredients list indicating, “albumin (egg)”. 

 

FALCPA applies to all packaged foods subject to FDA regulation, including domestic and imported, extending into all retail and food-service establishments that package, label, and offer products for human consumption. However, FALCPA does not apply to foods that are placed in a wrapper, a carry-out box, or other container after being ordered by a consumer, or to raw agricultural commodities, including fresh fruits and vegetables, or to highly refined oils made from one of the major food allergens, such as peanut  or soybean oil, because evidence suggests such highly refined oils contain extremely small amounts of allergenic proteins .

“Consumers can be assured that the ‘big eight’ allergens are identified on the food label in plain, common English—either within the ingredient statement or in a separate "Contains" statement,” emphasizes Karen Duester, M.S., R.D., President of Food Consulting Company, which specializes in regulatory food and nutrition labeling. “The omission of an allergen on a food label, no matter how insignificant the amount, is one of the major reasons for food recalls, either by the FDA or the company itself. No one takes this lightly.”

Beyond FALCPA. While FALCPA is a great start, people with food sensitivities may face additional concerns.

    Outside of the top eight. Since FALCPA doesn’t require listing food allergens beyond the top eight, Duester suggests that you read the food label carefully if your food sensitivity extends outside this list. If a product contains an ingredient listing like “natural flavor” or “spices,” she urges you to contact the food company to find out what it is, in case it’s a problem for you. “Almost all companies, especially large ones with brand reputations to protect, are happy to provide this information to consumers, even though they might not be required to include it on a label,” adds Duester.
    Gluten-free rule still to come. As part of FALCPA, the FDA issued a proposed rule in 2007, which is yet to be finalized, for making a voluntary gluten-free claim on a food label. The proposed rule defines “gluten-free” as a food that does not contain: any species of the grains wheat, rye, barley, or a hybrid of these grains; any prohibited grain that has not had gluten removed; or more than 20 parts per million of gluten. Look for more news on the final “gluten-free” rule in the future.  

Cross-contamination concerns. Even though a food allergen may be absent from the recipe, it can make its way into a product through cross contamination during manufacturing. Duester explains that  advisory statements such as ‘manufactured in a facility that also processes…’ or ‘shares equipment with…’ are optional; thus, the consumer does not know if there is a high likelihood for  unintentional cross-contamination to occur in a particular food product. 

Sidebar

Eight Major Food Allergens

Under FALCPA, the manufacturer must clearly state if a food product contains any protein from one of the eight major food allergens listed below. The type of tree nut (e.g., almonds, walnuts); fish (e.g., bass, flounder); and crustacean (e.g., crab, shrimp) must be declared.

Milk

Egg

Fish

Crustacean shellfish

Tree nuts

Wheat

Peanuts

Soybeans

Written by Sharon Palmer, RD for Environmental Nutrition, July 2011
 http://www.yahoo.com Diet: A noun, not a verb. <br> When you hear the word ‘diet’, what first comes to mind?  Generally, words such as limiting, discipline, painful, hungry, and restricting are all associated with the word diet.  This negativity is caused by the way we misuse the word today.  My question is, what has happened to using the word diet as a noun?  You know, the sum of all food consumed by an organism or group.

At one point I’m sure we all have decided to go on a ‘diet’.  We build up mentally, telling ourselves that this time will be different from the last; we are really going to stick to it.  This motivation typically lasts a week or so, and then all it takes is one indulgence or a bad day to send us back into our old routines.  I find this approach to weight loss very difficult and discouraging to an individual.  This is why I choose to not use the word diet as verb, but as a noun.

I recently read an article online about the latest dieting trends.  Some of the tactics that people use to drop a few pounds are appalling.  There is everything from restricting calorie intake to 500kcals with appetite suppressants, to a detox of only drinking a concoction of lemon juice, maple syrup, cayenne pepper, and water.  So let’s say you stick to one of these diets (somehow!) and lose the promised 10 lbs.  What’s next? Will you continue to eat this way for the remainder of your life in order to maintain your weight loss?

Of course not, and this is why ‘diet’ as a verb does not work.

If you want to lose weight, you want to keep it off.  There is only one approach to achieving a healthy weight and maintaining it; that is a healthy lifestyle and diet.  We all know what that entails: a nutritious diet and exercise.  Wait a second, isn’t that what is written in the fine print of all of these diets?  **When combined with proper diet and exercise** …interesting.

All diets aside, let’s talk nutrition.  What it comes down to is eating light and eating often.  Rebecca Scritchfield, the Registered Dietitian interviewed in this article, lays guidelines of eating small balanced meals or snacks every 3 hours.  You want to limit calorie intake, but not skip meals.  By skipping meals you are essentially starving yourself, which leads to extreme hunger and indulgence.  Also, don’t buy into marketing schemes- just because its low fat, it doesn’t mean it’s a healthy choice.  Before you eat or drink it, turn it around and check out what it has to offer.

So let’s take a step back and evaluate our vocabulary.  How are you using the “d” word?  Is it your nutrition lifestyle or is it a temporary limitation?

Guest Blog written by Briana Austin

Briana Austin is an aspiring dietitian who is hungry to begin her journey in the world of nutrition.  As a dietetics student about to embark in her dietetic internship, Briana has already experienced a good taste of what dietetics has to offer.  One of her most significant experiences has been traveling to Honduras and conducting macro and micronutrient deficiency research in children and mothers.  Briana currently serves as the director of nutrition at the Boys and Girls Club of her community, Brookings, South Dakota.  She revised the organization’s lunch and snack menu to include a whole grain, fruit, vegetable, dairy and protein each day.  Briana also currently serves as an assistant to Sharon Palmer, RD (freelance food and nutrition writer) and Holly Swee, RD (dietitian for the South Dakota Beef Council). 

“Nutrition is such an evolving field, which makes it very exciting to be in!  There is constantly new research and new foods being discovered that can help us live healthier lifestyles.  My goal is to use my knowledge and help others discover how they can incorporate healthy and delicious foods into their lives”

 

 
 http://www.yahoo.com Heading to San Diego!

I can't wait to head to San Diego for the American Dietetic Associaiton Food & Nutrition Conference & Expo.  I just wrote the dining guide for the conference, which was just published in Today's Dietitian here: http://www.todaysdietitian.com/newarchives/090111p34.shtml

As I conducted the research for my article, talking to food experts, chefs, and foodies in the area, I was blown away by the dedication to seasonal, locally grown food in this area.  I already have my reservations set for the Linkery and Sea Rocket, two fine examples of how San Diego is taking the farm to fork movement by storm. 

http://www.yahoo.com Phytochemicals Fight Disease<br> Scientists know that plants possess thousands of bioactive compounds, called phytochemicals, that impart health benefits when we eat them. These benefits range from protection of the eye against age-related macular degeneration to preventing the damaging effects of atherosclerosis that leads to heart disease. In fact, scientists believe that phytochemicals might be partially responsible for the excellent health typically seen among people who eat large amounts of plant foods.

Plants’ survival system. Over thousands of years, plants have developed powerful protective defense systems. In fact, the oldest living objects on earth are plants, specifically trees. “Plants can’t just get up and run away from harmful predators or insults or injuries, such as sunshine and insects. So, plants developed compounds (phytochemicals) to protect themselves,” reported Navindra Seeram, Ph.D., botanical researcher and Assistant Professor of Pharmacognosy at the University of Rhode Island, at the Berry Health Benefits Symposium at Westlake Village, CA on June 27, 2011. Many of these phytochemicals are pigments concentrated in the plant peel that are responsible for their vibrant hue—from the deep blue of blueberries to the rich red of tomatoes.

This complex defense system also works to ensure the plants’ propagation. For example, “Plants makes berries colorful to attract seed dispersants,” says Seeram, who has studied the habits of migratory birds off the Northeast coast of the U.S. Before they start their long journey south for the winter, the birds switch from their insect diet to a berry diet, consuming three to four times their body weight in berries. These birds, who can see color the same as humans do, select the darkest berries that are highest in plant pigments over the lighter colored ones. Seeram believes that this high consumption of berries offers the birds health protection before their stressful migration. When the birds consume the berries, they expel the seeds over a wide area and promote the survival of the plant—a mutually beneficial relationship.

Humans + plants = health. Phytochemicals are not classified as nutrients as are, for example, vitamin C and iron, which have been established as essential for human health. Yet phytochemicals appear to provide benefits beyond the mere maintenance of normal health. “Phytochemicals are compounds, just like Advil is a compound. The plants go through secondary metabolism [during which plants themselves produce the phytochemicals],” explains Seeram.

Like birds, humans evolved with plants and developed a long, beneficial relationship with them. “In tropical Africa, man wandered over large areas and ate over 800 varieties of plant foods, providing 25,000 different phytochemicals,” Seeram adds. 

Phytochemical science.

When phytochemical research took off a couple of decades ago, the emphasis was on total antioxidant capacity, as measured in a test tube. This resulted in a race to see which plant food—from blueberries to walnuts to coffee—contained the highest levels of antioxidants.

Seeram reports, “Researchers got into a big fight over who discovered bigger antioxidant levels than the other.” However, while antioxidants are important—they counteract the damaging effects of oxidative stress that can lead to chronic disease—the antioxidant activity in a test tube often doesn’t translate to the same activity in the human body.

Today, scientists know that the benefits of phytochemicals extend far beyond their antioxidant status. Many have anti-inflammatory effects, and chronic inflammation is widely accepted as the root of many chronic diseases, including heart disease, cancer, neurodegenerative diseases, rheumatoid arthritis, and metabolic syndrome. And scientists have discovered that some phytochemicals actually become absorbed into body tissues, where they appear to work to protect health. For example, research shows that berry phytochemicals cross the blood-brain barrier and get into brain tissues, which helps to explain why they have been linked with protection against cognitive decline.

What’s ahead
The latest frontier in phytochemical research is to explore how the microflora (bacterial environment) in your gastrointestinal tract may convert phytochemicals into other bioactive compounds. Since each person has his or her own distinctive mix of beneficial bacteria and harmful bacteria populating their gut, researchers believe that there may be unique responses to the bioavailability of phytochemicals in the gastrointestinal tract. “If you have the right microflora you might get the best bang for your buck from eating broccoli,” adds Seeram. Scientists report that the modern diet—high in meat and processed foods and low in plant foods and fiber—has been linked with lower levels of “healthy” bacteria in the colon. While they don’t fully understand the role that the intestinal microflora play in phytochemical bioactivity, it does appear that these “friendly” bacteria are there to help you  gain the benefits of phytochemicals.

Phytochemicals also appear to have synergistic effects, which confer greater benefits than the sum of their individual effects. When phytochemicals are isolated from the plant, as in the case of supplements like lycopene, they often don’t produce the same health benefits as occur when you eat the whole plant, which is rich in hundreds of other bioactives, including phytochemicals, vitamins, minerals and fiber.

Fight for phytochemicals. Today’s diet is a far cry from our early ancestors’ diet, which consisted of a variety of wild, colorful plant foods. Seeram reminds us that today we often get our food colors from neon-colored yogurt and macaroni and cheese. While researchers continue to unveil the mysteries of how phytochemicals work in your body to protect health, one thing seems like a safe bet: Eat more plant foods—fruits, vegetables, nuts, and grains—in every shade of the rainbow—blue, purple, red, orange, yellow, green, even white—to receive a spectrum of plant compounds that offer a cornucopia of health bonuses.

Plants as Medicine

Plant components, from their fruits and leaves to their bark and roots, have been used as medicine since the dawn of time. Over the centuries, our ancestors collected a variety of plants to provide energy and nutrients, as well as for their medicinal properties. This practice is still followed around the globe; the World Health Organization estimates that 80 percent of the world’s population still uses plants—in their whole form or as spices, tinctures, teas and soups—as their major source of medicine. And modern science is beginning to confirm that plants might be able to treat and prevent disease.

 
Phytochemicals at a Glance

Here’s a look at some phytochemicals found in plant foods.

Phytochemicals
   

Plant Source
   

Possible Benefits

Genistein and

Daidzein
   

Soy Beans, Soy Milk, and Tofu

 
   

A reduction in blood pressure

and increased vessel dilation

Anthocyanins

 
   

Strawberries, Red Wine,

Blueberries

 
   

Improved vision, inhibition

of oxidative stress,

 initiation of apoptosis (programmed cell death), decreased

platelet aggregation, and

neuroprotective effects

Proanthocyanidins and

flavan-3-ols

 
   

Red Wine, Grape Juice, Grape

Extracts, Cocoa

 
   

Inhibition of oxidation

and of proinflammatory

responses in the arterial wall

Sulfides, thiols
   

Garlic, onions, leeks, olives,

scallions

 
   

Decreased LDL cholesterol

Dietary fiber
   

Wheat Bran, oats
   

Reduced risk of colon

and/or breast cancer

Carotenoids, such as lycopene,

beta-carotenes

 
   

Carrots, tomatoes, and tomato

products
   

Neutralization of free radicals that cause cell damage

Sulforaphane

 
   

Broccoli and other cruciferous

vegetables such as kale,

horseradish, cabbage, cauliflower

 
   

Neutralization of free radicals and reduced risk of some

cancers

 
Source: University California, Davis

Blueberry, Watermelon and Walnut Salad with Chicken

 

1/4 c lime juice

1/4 c olive oil

2 Tbsp honey

1/2 tsp salt

1/4 tsp ground black pepper

2 c seedless watermelon, cubed


 http://www.yahoo.com San Diego Dining Guide Attending FNCE 2011 in San Diego?

Check out this San Diego Dining Guide
written by Sharon Palmer & Lori Zanteson!

http://viewer.zmags.com/publication/f848b2fd#/f848b2fd/1

To read more on the event from
Sharon Palmer, click here! http://sharonpalmer.com/blog_details.php?article_id=174

 

 
 http://www.yahoo.com Living Downstream I just saw the film Living Downstream by Sandra Steingraber, PhD last
night at a Film Feastival organized by the Hunger and Environmental
Dietetic Practice Group in San Diego. The theme of the film--the toxic
effects of environmental chemicals--is still lingering with me. Of
course, as a food and nutrition journalist, I've read study after study
on the negative health and environmental effects of environmental
toxins. That's why I'm an organic consumer, as well as an organic
advocate. So, when I sat down to the view the film, I didn't expect to
be surprised or moved. But Sandra put a personal face on the issue. As
an ecologist, she is perfectly poised to talk about the evidence-based
carcinogenic effects of these toxins, but when she was struck down with
cancer herself at a young age, she eloquently infused humanity into this
terrible scenario. She takes you through her hometown, perched beside
decades-old industries pumping out chemicals, and tells you about the
cancer cluster that occurs here, affecting her family as well as the
whole town. Sandra shows you how these persistent chemicals,
particularly pesticides used in farming, end up in streams and even atop
undeveloped mountains as they are carried with the wind. Agricultural
chemicals were used abundantly after World War II; they were never
tested for safety, yet people were told they were completely safe.
Sandra shows you black and white image after black and white image of
post-war farming children playing among blasts of pesticides, as if they
were frolicking in a water hose in the summer time. Now we know that
farmer families and communities suffer from cancer at higher rates.
Sandra has been called the new Rachel Carson; her voice is strong and
clear as she asks for dangerous environmental toxins to be abolished, as
many have been in other countries. She believes its a human right to
live in an environment that is free from these cancer-causing toxins.
We can do it; look at the success story of banning PCBs. After the
film, we had a panel of experts such as Diana Dyer, the author of a
Dietitian's Cancer Story, who spoke about her own compelling story and
fight against cancer. Diana, an advocate for the power of nutrition and
cancer, feels that the most powerful statement she can make now is to
grow organic food. And Mary Jo Forbord, a dietitian and organic farmer,
told her own story of growing up on a farm that used synthetic
chemicals, as they all did at that time. Everyone thought that they
were safe, kids grew up surrounded in the midst of pesticides and
herbicides. Mary Jo lost her son recently to cancer, and she listed all
of the relatives in her family that have suffered from cancer--it was
astonishing and utterly moving. If for no other reason, we should
support organic agriculture to protect the farmers that grow our food.
The next time you're at the supermarket and you wonder if it's worth
spending another fifty cents to buy organic, think about the farmers.
And take time to learn more about Sandra's work. Visit:
http://steingraber.com/
 http://www.yahoo.com Olive Oil California Style!<br> Olive oil is a hotter commodity than ever thanks to research linking it to good health and wellness. More good news: No longer do you have to look outside the United States for this flavorful oil; California is bringing the good stuff to you.

This past May in Paso Robles, Calif., the olive trees at Clotilde and Yves Julien’s Olea Farm were basking in the warm spring sunshine. The stretch of rolling hills striped with neat rows of olive trees and grape vines seemed more like Tuscany than the central coast region of California. Yet Paso Robles, like other regions in California, is developing quite a reputation for producing fine olive oil. And why shouldn’t it? According to Julien, California shares many climatic and geographic similarities with regions in Europe that have been growing olives for centuries. As he bent down to show me a scoop of the dry, sandy soil, he chuckled, “Olive trees don’t need much, just lots of sunshine.” If you’ve ever seen olive trees clinging to the steep, rocky inclines of the southern Italian coast off the Mediterranean Sea, you’d understand what he was talking about. Indeed, olive trees don’t need much more than a mild winter and long, hot, dry summers. No wonder they thrive in California.

Burgeoning Industry
The California olive oil industry is nothing new. People have been growing olives here since the 18th century, and the California Olive Oil Council has been representing California olive oil producers for nearly 20 years, from California Olive Ranch—the largest producer in the state—to small ranches that produce only 40 gal per year. And the industry is growing by leaps and bounds. “The California olive oil industry grows by double digits every year,” says Patricia Darragh, executive director of the California Olive Oil Council. “We’ve now surpassed French production.” The estimated olive oil production during this past winter’s harvest was 1.2 million gal. Darragh reports that you can find California olive oil on store shelves all over the county, particularly on the west coast and in large urban areas. While olive trees are being grown elsewhere in the United States, such as Texas, Arizona, and Oregon, California boasts the lion’s share of the country’s production at 99.9%. Darragh reports that, considering California’s status as one of the most robust economies and agricultural centers of the world, it’s only fitting that it would be known for olive oil. “People know that California has great wines, and now olive oil,” she adds.

The future for olive oil in California is so promising that the University of California (UC) Davis Olive Center at the Robert Mondavi Institute was established in 2008 to build a strong relationship between the university and industry, as well as provide research and education on olive oil agriculture. The UC Davis Olive Center aims “to do for table olives and olive oil what UC Davis did for wine,” according to its mission statement. Indeed, the Robert Mondavi Institute, founded with a $25 million gift from winemaker Robert Mondavi in 2001, has had a significant impact on the field of viticulture. The UC Davis Olive Center has conducted research in better growing, pest management, harvesting, and processing techniques, as well as establishing an internationally accredited sensory laboratory called the UC Davis Olive Oil Taste Panel, which has received accreditation from the International Olive Council in Madrid as one of 47 accredited panels worldwide and the only one in North America.

To read more on this cover story featured in Today's Dietitian, click here!

http://www.todaysdietitian.com/newarchives/100111p30.shtml
http://www.yahoo.com Nutrition Science: Reading between/beyond the Headlines<br> Published in the October 2011 issue of Environmental Nutrition.

“Fruits and vegetables don’t protect against cancer”; “calcium supplements cause heart attacks”—just two examples of recent headlines that appeared in the popular press. Thanks to the swelling public interest in the prevention of disease through diet, just about every magazine, newspaper and website reports on nutrition science. But sometimes this glut of nutrition news is conflicting and confusing, leaving you to wonder, “What am I supposed to eat?”

“Ten or twenty years ago, health research was mostly reported through medical journals that were mainly read by health and research professionals who issued the final word on a topic. Now people get access to the initial studies instead of the final word,” says nutrition researcher Howard Sesso, Sc.D., Associate Epidemiologist at Brigham and Women’s Hospital and Associate Professor of Medicine at Harvard Medical School. “In nutrition science, you don’t always have the same results in study after study. This is problematic; people may then begin to distrust the sometimes conflicting findings they hear.” 

 Nutrition science 101. In order to determine whether that vitamin C study you just read about is meaningful, let’s step back for a refresher course on the principles of research. Nutrition research starts with posing a great question (known as a hypothesis,) and then sets out to discover facts that help answer it through observation or experimentation, collection of data, and analysis. There are different types of research—here’s a brief look at the basics.

Observational research investigates the relationships between factors in groups of subjects with regard to health. For example, an observational study might look at the relationship between heart disease and vitamin C intake in a group of females.

Experimental research studies subjects—whether human or animal—that are randomly assigned to either an experimental group (given the treatment) or a control group (given placebo or no treatment.) The difference in the results between the two groups can then be attributed to the treatment. Experimental research is divided into two general types: basic research and clinical trials.

Basic research, which may be conducted in vitro (in test tubes) or with animals, investigates biochemical substances or biological processes, usually to understand how a particular process works. For example, an experiment might be conducted on rats that studies how vitamin C might help reduce oxidation, which plays a role in heart disease.

Clinical trials are studies of human subjects that involve the measurement of variables compared to a control group. For example, a clinical trial might investigate the results of vitamin C supplements on oxidation levels in a group of adults, compared with a similar group that receives no vitamin C supplements.

The “gold standard” in research is a randomized, double-blind, placebo-controlled study, which uses random assignment of subjects to experimental and control groups; neither the subjects nor the persons administering the experiment know the critical aspects of the experiment, so as not to create a bias.

The nutrition science path. According to Sesso, nutrition research typically follows a course: scientists notice a relationship between diet and health through observational research that generates a hypothesis, they investigate the mechanism behind this relationship in test tubes and animals, and then they bring it to human clinical trials—starting with smaller groups of subjects and moving to larger groups. The research that occurs before it gets to the human trial phase is important—it establishes a fundamental understanding—but it is preliminary; you can’t “hang your hat” on the evidence just yet. And then there’s the little detail of publishing research; it must be published in a journal that is peer-reviewed—that means a group of qualified individuals in the same field has evaluated it. Scientific consensus from government and health organizations, such as the U.S. Food and Drug Administration or the American Dietetic Association, comes when a large enough volume of research has been published, which can take a long time.

“You can take vitamin D as an example; there are lots of good mechanistic and observational studies, but there haven’t been a lot of large-scale clinical trials targeting vitamin D. The Institute of Medicine issued a report on vitamin D that was middle of the road—suggestive of benefits, but warning consumers to not take mega-doses until there were more clinical trials,” reports Sesso.

Putting Nutrition Science into Perspective

Our nutrition science expert, Howard Sesso, Sc.D., offers tips on how to put those nutrition science headlines into perspective.

Remember, one study doesn’t decide the truth. No matter how large and expensive the study, a single research finding should not be the basis of changing your diet.

Consider less specific research findings first. Instead of focusing on research that looks at single foods or nutrients, look at research findings on a dietary pattern, like the Mediterranean diet.

No single change can make all the difference. In all likelihood, there’s no one pill, one nutrient, or one food that will cure every disease.

Trust clinical trials more than animal studies. Look beyond the headlines to the study design—if it’s animal research it may not be definitive.
http://www.yahoo.com Frozen Yogurt: the Healthy Alternative to Satisfy Our Sweet Tooth?<br>By Guest Blogger, Lily Chen, Dietetic Student <br> Ice cream has always been one of America’s favorite desserts. But during these past few years, frozen yogurt, or affectionately referred to as fro-yo, has taken the country by storm. Reported in a variety of media outlets, photographed with some of the most famous celebrities, it appears that frozen yogurt has won the title of the country’s favorite frozen dessert.

Marketed as a healthy food, the fact that frozen yogurt is not equivalent to regular yogurt is swept under the rug. Based on published research studies that yogurt can aid digestion, reduce high blood pressure, and much more, marketing campaigners have removed any thought of frozen yogurt as a dessert from people’s minds. But in actuality, not every type of yogurt can be deemed as “healthy.” There are many types of regular yogurt that are laden with high fructose corn syrup, food preservatives, etc. And as such, frozen yogurt cannot be looked at in the same category as regular unadulterated yogurt. 

It is not just the marketing that is presenting a health problem to frozen yogurt consumers but also the frozen yogurt experience. This is because self-serve frozen yogurt stores have begun to greatly rise in popularity. Walking into a self-serve frozen yogurt store—where not only is there frozen yogurt but also toppings to consider—is mind-boggling. The general consensus is that because frozen yogurt is “healthy,” the amount of toppings you add will not make that much of a nutritional impact. On the contrary, most people top frozen yogurt with toppings usually more than they would top ice cream. Topping it with everything from chocolate syrup to gummy bears, frozen yogurt’s “health factor” is immediately demolished.

Given the hype surrounding frozen yogurt, just how similar to regular yogurt is frozen yogurt? Even though frozen yogurt may contain less fat than ice cream, frozen yogurt are often high in sugar and lack the active bacterial cultures (that are key to yogurt’s praiseworthy health benefits).

With its sweet tart flavor, ability to pair well with a variety of toppings, there is no doubt as to why it has become so popular. But remember that despite the health claims frozen yogurt companies make, it is a type of dessert that needs to be eaten in moderation.
http://www.yahoo.com Charleston Cuisine I just returned from Charleston for the Association of Food Journalists Conference—a group of food writers and editors for magazines, newspapers, cookbooks, and beyond.  I was completely charmed by Charleston, from the friendly cab driver whisked me to my hotel to the gorgeous facades of buildings that lined the city streets.

When you live in LA, your food conversation can sometimes be simplified to local eating, delicious California cuisine, fresh, sustainable foods, and exotic ethnic finds.  The thing that’s so refreshing about Charleston—like many other Southern cities—is that fresh, local eating is really all they do here.  The food tradition dates back to colonial times, deeply marked by the incoming West African slaves, who brought their agricultural—and cultural—know-how with them.  Charleston was virtually built on the rice trade, which is why they brought in West African slaves who already knew how to grow rice.  Out of 4 million slaves in the US in 1860, 400,000 lived in South Carolina—40% of all slaves in American passed through Charleston harbor.  And the rice that was grown in these parts wasn’t just any ordinary rice; it was Carolina Gold, a variety very special here.  The slave tradition in Charles was based on the “task” system, which meant that the slaves had a task to do and when it was completed they had their own time.  Thus, many slaves maintained their own gardens for food.  This helped to create a rich food culture in the low country of South Carolina called Gullah cuisine.

Charlotte Jenkins, author of Gullah Cuisine, grew up in Gullah country, her family goes all the way back to the plantation, and her parents always grew their own food.  It’s the same in Charlotte’s generation.  She joked that what we call “free range chicken” Gullah folks call yard chickens—you simply walk into the hen house or back yard, grab a chicken and put it on the menu for dinner.  Gullah cuisine starts with the rice—every meal is served with rice, whether you’re serving macaroni and cheese or not.  And there are elaborate traditions for cooking the rice—it has to be counted kernel by kernel, washed several times by rubbing it through your palms, and then it has to be cooked perfectly so that it is tender, but not one grain sticks to another.  Secondly, comes fresh, fresh food—from local seafood and shrimp fished from the local waters to home garden greens and okra featured in many dishes.

Vertamae Grosvenor, author of a book on Gullah life and cooking, shared stories of the traditions her mother handed down to her around preparing collard greens.  The greens must be washed several times, and then they are folded in a particular fashion before they are sliced.  Vertamae shared that when she traveled to West Africa, where her own roots are traced to, she found women preparing greens in the exact way her mother taught her.  I spent a lot of time with Vertamae, listening to her rich stories of growing up in Gullah country and then traveling around the world.

It’s an amazing food culture, rife with tradition.  Charlotte summed it up well, “We grew our own food, raised our own hogs and chickens, and only bought staple foods.  My mother was an excellent cook; she took great pride in cooking and put a lot of energy into preparing food and making it taste good.  We would go to the river to get our seafood, we were self-sufficient.  We’d buy a sack of flour and rice and then the neighborhood would get together when it was time to slaughter a pig for meat.  The hen house kept us in chicken and eggs.  I’ve been cooking since I was nine years old.”

The Lee Brothers spoke out on their childhood memories of growing up in Charleston—something they have turned into a career as they write about Southern food in award-winning cookbooks and articles, as well as appear on television.  The brothers are quite charming, bouncing back and forth as they revise their story of falling in love with Southern food.  It struck me when they said that being a “locovore” isn’t relevant in Charleston—because that’s the way everyone has always eaten.  The entire food system revolves around foods that are special and unique to the plentiful region—from the fruits, vegetables and squashes to the local pork to the delicious seafood.

Nathalie Dupree, cookbook author and television food host, even boasted about Southern flour, which produces the best biscuits and baked goods because it is lower in gluten.  Who knew?  (Check out an upcoming web post for Nathalie’s biscuit recipe.)

It struck me just how healthy this indigenous diet is—black and white images from the past show slim, vibrant, healthy people.  Sometimes we don’t have to look too far to see examples of how our own regional cultures have taken indigenous foods and created a rich, vital food tradition.  Did I forget to tell you how delicious the Charleston food is?  Grits and Shrimp, Okra Tomato Gumbo, Fried Green Tomatoes, Catfish with Bean and Corn Polenta, and Pumpkin Soup were just a few of the delicious regional foods that I sampled.  I can’t wait to revisit this gorgeous city—and food cuisine. 
http://www.yahoo.com Eating in Ireland I had the pleasure of eating in Ireland this year—something I’d always hoped to do.  I was enchanted by the Green Isle, from the charming, lively people to the breathtaking scenery to the festive pubs.  Starting in Dublin, we stayed in the Temple Bar area, known for its raucous pub scene, which draws college age kids from all over the world.  Sure, plenty of the pubs were touristy, but I was charmed by their colorful facades and good draft ale.  We spent our time in Dublin seeing the sights on the “hop on hop off” bus—Dublin Castle, Trinity College, Guinness, Viking museum, and more.  But we also took advantage of every meal time to check out a new pub.  We even went to the oldest pub in Ireland, The Brazen Head, dating back to 1079.  It was a fascinating, old crooked building, with dollar bills fastened to every square inch of the walls, signed by all the tourists (we added ours behind the bar!).  We had one of those special pinch-yourself moments observing two old Irish chaps at the bar, caps pulled over snow white hair and bright red faces, leaning against the bar, sipping ale and laughing heartily.

As we left the city for Kerry County, heading to our B&B in Castlegregory on the sea, we started to see the real beauty of Ireland, green hills—I’m talking green in every shade, from deep pine green to sparkling yellow greens, lazy fat cows grazing in fields, fluffy sheep confined between ancient rock stone walls marking sprawling farms, romantic crumbling castles.  Along the way, we stopped in small, completely untouristy towns for lunch, coffee, or a snack.  I immediately started falling in love with Ireland’s dairy products.  All of those cows you see grazing everywhere, eating the rich grasses that grow naturally in Ireland?  They’re just producing the most delicious milk, butter and cheese you’ve ever tasted.  Being a lacto ovo vegetarian, I had no problem eating in Ireland, because there was always a feature on the menu showcasing Ireland’s dairy products, from sharp, grassy cheeses to the best café au lait you’ve ever tasted.

Country food in Ireland starts with Irish bread, which I’m smitten with.  It’s a rough, brown bread, and it’s served at nearly every meal.  That’s how you do whole grains!  My favorite breakfast was a bowl of oatmeal porridge, often served with fresh local fruit (blackberries grow everywhere in Ireland!) and milk.  For lunch, most pubs featured hearty vegetable soups, which was my perfect meal.  These steaming bowls were meals in one, often including beans or peas and plenty of vegetables, pureed into a lumpy thick stew.  With a piece of brown bread, I was set!  Our dinners were more adventurous; my husband—an omnivore—couldn’t get enough of local sausages, fish n’ chips, and shepherd’s pie.  I always found something delicious and unique, from a simple pasta to a lovely green salad with local cheese to a vegetable stew.

When we set off for Northern Ireland, some of the most dramatic, breathtaking scenery I’ve ever seen in my life, our food experiences continued to grow.  The breakfasts at our B&B in Bushmill along the Antrim Coast were spectacular, with fresh brown bread, croissants, fruits, pancakes, eggs, sausage, and more.  We stopped for steaming cups of coffee and hot chocolate along the windswept coast in charming cafes.  And we ate at one of the finest restaurants in Ireland, The Old Bushmill’s Inn, an elegant establishment in which we started our meal at the fireplace.  Our waiter invited us to sit at the roaring fire to peruse our menus and enjoy our first drink, now that’s a first for me!  We were then invited to our dining room table set against ancient beams in plaster walls, where we sampled fine cuisine such as French onion soup, Irish blue cheese with pears and local greens, steak with peppers (for the omnivores), local fish, creamy whipped potatoes, and a delicious chocolate dessert.

Of course, we enjoyed many Irish beers along the way—my husband was in heaven with fresh draft Guinness at his fingertips.  I was struck by how Ireland has preserved many local food traditions—the food really is local, you see farms all around you as you drive from one side of this island to another.  The island is surrounded by abundant waters that supply a variety of fresh seafood.  There’s no doubt that the pubs, restaurants and family tables in this country focus on local foods, which are so plentiful in this agricultural country.  Our best moment in Ireland:  When an errant sheep jumped the fence to land in front of our car along a country, mountain road.

http://www.yahoo.com Lazy Ox Canteen, Little Tokyo, Los Angeles I’m on a mission to try all of the James Beard recognized restaurants in my hometown of LA. Last night we sampled the delights of Lazy Ox Canteen, in the gentrified section of downtown LA called Little Tokyo. Amid the gleaming skyscrapers, Little Tokyo boasts a Buddhist Temple, shops, bronze statues honoring Japanese immigrants, and tons of Japanese restaurants, making it an unlikely spot for Lazy Ox Canteen, which is more about small plates; fresh, local fare; and inventive preparations of meat. It was one of those Indian summer nights that inspired us to forfeit the small dining room, dressed in dark shades with red accents overlooking the cooks’ prep area, for outside dining. If the restaurant were half a block down the street, we’d be looking at views of soaring skyscrapers, but there’s a pleasant sidewalk vibe along the outdoor area. LOC is definitely unfussy, the tables were uncovered formica and there was a casual feeling that pervaded the area—yet customers seemed to linger over their small plates and wine. Maybe it’s because LOC is trying to make a statement about fine food and wine at reasonable prices. The wine list was quite impressive, with a long list of wines in the $40-50 range. We were directed to a Skylark Red Belly 2009, which was a fruity blend that suited all of our dishes.

All of the dishes on LOC’s menu are small plates—the “chalkboard dishes” are specials written on chalkboards in the dining room—delectable samplings that change daily based on seasonal finds. LOC is a perfect spot for small plates, because you want to try so many dishes when you read menu items like Anson Mills polenta with creamed mushroom & curry; and soft poached egg with cured lemon and quinoa. Our server expressed the perfect combination of helpfulness and enthusiasm, without being intrusive. After announcing that I was vegetarian, she directed me to several of the house’s best dishes, while my husband sampled their meat dishes. Take a look at what we tasted:

Fattoush beet salad with grilled figs, whipped goat cheese & balsamic

Caramelized cauliflower with chile, mint & pine nuts

Creamy farro with hazelnut, kabocha squash & spiced lebni

Seared Fijian albacore with lentils, bacon & apple

Sweet potato hash with ham hock, leek & fried egg

All of the dishes were remarkable and extremely aromatic and flavorful. The grilled figs were a wonder among the three varieties of beets in the salad. The crunchy cauliflower was perfectly accented with chile and mint. The creamy farro—my favorite—was prepared risotto style, but it wasn’t decadent like some risottos can be—the texture had the perfect amount of crunch and creaminess, with all sorts of flavors going on in the mouth, such as hints of lemon, earthy squash, and creamy yogurt. My husband’s favorite was the hash, which featured tiny cubes of sweet potatoes and shredded leeks with a perfect egg on top—a new take on comfort food if there ever was one.
The portions were quite large for small plates—we came home with a doggy bag. And we made room for dessert. Their butterscotch pudding is a house specialty, but we were drawn to their seasonal fruit crumble. They do a fruit crumble every day based on seasonal fruit. The server delivered a small casserole dish with spiced apples and pears covered with a fine crumble and house-made vanilla caramel ice cream, which we enjoyed with French press coffee. The menu and wine list—and very spirit of the place—encouraged us to savor our small dishes over a couple of hours. You can even take a stroll on the city streets when you’re done to encourage digestion, although we felt the food was light enough on its own merits. Funny, I mentioned my goal of tasting the food of James Beard honorees—LOC chef Joseph Centeno was nominated for Best Chef Pacific 2011—to our server, and she had no idea that the restaurant had such a recognized chef. This further added to the unpretentious spirit of LOC. If you’re looking for good food without the fuss and a huge dinner tab, this is a worthy spot.

Lazy Ox Canteen
241 South San Pedro Los Angeles, California
http://lazyoxcanteen.com/ http://www.yahoo.com The Secret of Southern Biscuits I recently came back from the Association of Food Journalists Conference in Charleston. One morning we met with some of the best Southern chefs to learn how to make real, Southern biscuits. Carrey Morey demonstrated how to make biscuits based on the traditions passed down by her mother, Callie White. Callie started Callie’s Charleston Biscuits, with six different varieties of biscuits and retailers all over the country. Carey and Callie have appeared on TV shows featuring their biscuit-making tradition; and they make 80,000 biscuits—by hand—every month, selling them to places like Fresh Market and Dean & Deluca. You can order their biscuits through the mail at http://www.calliesbiscuits.com/

Carey shared a lot of little tips for making the best biscuits of your life. For example, you use your hands to mix everything—a wooden spoon or pastry blender will not do the trick. Start with Southern flour, such as White Lily—because it is much lower in gluten than other flours. When you add the butter, it’s at room temperature—you should be able to push the butter with your finger to leave an indentation, but your finger shouldn’t completely sink through. The dough should be very soft and moist; you don’t add a precise amount of liquid, depending on the humidity and temperature you add enough to make a very moist, soft dough. Never overwork the dough, just barely blend in the buttermilk, and leave chunks of cream cheese so that you can taste the cream cheese in the baked product. You don’t re-roll the dough, you simply keep pushing the dough in—because it’s soft enough to do so. When you cut the dough, you use a scooping motion, but never a twisting motion. Here’s her recipe. Please keep in mind that this recipe isn’t about health; it’s about sheer comfort.

Callie’s Cream Cheese Biscuits
1-5 pound bag White Lilly self-rising unbleached flour
1 pound salted butter, room temperature
1 ½ pounds plain cream cheese, softened
½ gallon buttermilk

In a large mixing bowl, add one bag of flour. Add butter and incorporate it into the flour with your hands until the mixture has the texture of parmesan cheese. Add cream cheese and incorporate it into the mixture until it’s incorporated into chunks. Make a well in the dough and add buttermilk, starting with ¾ of the amount and adding more until you reach the desired consistency: a very soft, sticky dough that is not wet. Use your hands as a spatula to fold over dough to incorporate buttermilk, but do not over work dough. Flour a rolling pan and pour a small amount of flour on the table to roll out the dough to about 1 inch thickness. Flour a small biscuit cutter and stamp out biscuits, using a scooping motion. Do not re-roll dough, instead pat leftover dough towards center to continue cutting it. Place biscuits on a full size baking pan (restaurant size) lined with parchment paper. Biscuits should touch each other. Makes about 10 dozen small biscuits. http://www.yahoo.com Eating in Norway I just spent a week in Norway on a food education trip. Although I’ve had experience with Norway’s neighbor, Sweden, it was my first foray into Norwegian food traditions. After spending time at the National Institute of Nutrition and Seafood Research, Institute of Marine Research, Marine Harvest (an aquaculture company), and the Culinary Institute, as well as many fine restaurants in Bergen and Stavanger, I fell under Norway’s spell. The people are lean and fit, the country is staggeringly beautiful, and the diet is clean, delicious and healthy. In fact, preliminary evidence suggests that the “new Nordic diet” has similar health benefits—lower cancer and obesity risk—as the traditional Japanese or Mediterranean diet. The new Nordic diet is really not so “new”, as it makes a respectful nod to the traditional diets of Nordic countries like Norway, Sweden, Iceland, and Denmark. As obesity and chronic disease rates rise, there is an emphasis on returning to old traditions in many countries, and Scandinavia has not lost sight of this important trend.

The New Nordic Diet
Here are some key elements of the new Nordic diet:
1. More fruits and vegetables; more berries, cabbage, root crops, legumes, potatoes, and fresh herbs
2. More whole grain, especially oat, rye and barley
3. More food from the sea: fish, seafood and sea weed
4. Meat of high quality, but less
5. More food from the wild landscapes
6. Organic whenever possible
7. Avoid additives
8. More meals closer to nature
9. More homemade food
10. Less waste

These food traditions make perfect sense. Any time you return to mostly seafood instead of red meat for animal protein sources, increase whole grains and local plant foods, and move to more unprocessed, wild, organic foods you gain environmental and health benefits, as well as delicious food.
In Norway, I feasted on rough, whole grain breads and muesli for breakfast, simple light lunches of open-faced sandwiches and fruit, and delicious meals featuring Norwegian seafood. I had no problem being vegetarian (pescatarian for this trip!) in Norway. In fact I only had to turn down meat one time, as most meals featured seafood such as salmon, shrimp, halibut, cod, scallops, and more. And the dishes included a variety of plant foods such as yellow peas, beets, celery root, potatoes, pea shoots, pumpkin, apples, onions, cauliflower, and broccoli. At the Culinary Institute in Norway, our chef prepared smoked salmon with cucumbers and pea shoots, pickled salmon with anise and cauliflower, and broiled salmon with root vegetables—all prepared in a modern, artistic, understated fashion—the same terms you might use to describe the Norwegians themselves. It’s a delicious, healthy cuisine that I look forward to learning more about, as well as experimenting with in the kitchen.

Check out this recipe from the Norwegian Seafood Export Council
Foil Baked Norwegian Salmon with Potatoes, Apples and Shallots
Number of servings: 4
Ingredients
4 each 5-6 oz Norwegian Salmon Fillet(s)
1 lemon
4 red potatoes
2 apples
4 shallots
4 tbsp butter
salt
fresh cracked pepper
4 sprig dill, fresh
4 tbsp extra virgin olive oil

Procedure
Preheat oven to 375°F.
  Cut lemon into slices. 
Cut potatoes in half and parboil.
  Core apples and cut into wedges.
  Thinly slice the shallots. 
Place a 12” square piece of foil on a flat surface.
   Lightly butter center of foil. Place 1 fillet of salmon in center. Season with salt and pepper.
   Top salmon with piece of butter, sprig of dill, and slice of lemon.
  Arrange ¼ of potatoes, apples and shallots around salmon fillet.
  Bring 2 sides of foil together and fold over. Fold remaining sides over to create tightly sealed package.
   Repeat for remaining salmon fillets.
   Bake foil packages for 12–15 minutes, or until cooked to desired temperature.
  Serving Suggestion:
Serve with slow-braised spicy cabbage
Serve with orange-glazed asparagus with almonds
Serve with marinated grilled vegetables
Serve over mixed green salad
 http://www.yahoo.com Fat, Sick & Nearly Dead Film Review Written by Guest Blogger, Briana Austin, ISU Dietetic Intern/Freelance Writer

I recently watched a documentary film entitled, “Fat, Sick & Nearly Dead” produced by Joe Cross (2010). There are many films that share the same storyline as this film: an individual is suffering through his or her life due to an unhealthy diet and/or lifestyle, but develops an intervention to a healthy life that inspires others to make similar changes. Sure, it’s not a new idea, but the film is still a good watch. Joe Cross, a successful Australian business man, found himself fat, sick and nearly dead. After living his life for wealth and not health, he decided to do something about it. He was suffering from a skin condition that forced him to be on medications that he was not happy taking. Joe became convinced that by drastically changing his diet and lifestyle, he would be able to reach a healthy weight and be free of the medications.

For 60 days, Joe fasted, drinking only juice. He combined generous amounts of fruits and vegetables into a juicer and consumed the fresh beverages for all of his meals throughout the day. Traveling across the country, he preached his mission and told his story to as many people as he could reach. Some individuals were baffled as to why anyone would do such a thing, while others were simply inspired. For a truck driver from Iowa, Joe’s story hit very close to home. They both suffered from the same skin condition, which had subsided for Joe once he incorporated his new diet.

Once Joe had completed his 60-day fast, he returned home to Australia. He was contacted by the truck driver, asking for his help. As he promised, Joe returned to the US and helped the truck driver begin his juice diet. This man was able to stay on the diet and lose a significant amount of weight, as well. And, thanks to Joe, the truck driver’s weight loss and life style change impacted many people within his family and his community.

The 60-day juice fast is a rather drastic approach to dieting, as the reality and convenience of this diet is pretty far-fetched. In addition, fasting provides minimal amounts of macronutrients (carbohydrates, proteins and fats), as well as some micronutrients (i.e. calcium, vitamin B12, vitamin D, and zinc) that you need for health maintenance. I believe that one of the greatest pleasures in life is eating; smelling, tasting and most importantly, chewing, your food. To me, a juice fast takes the pleasure out of eating, and being the foodie that I am, I would fail miserably at this type of diet. However, finding what it takes to make the commitment to living a healthy lifestyle through a nutritious diet and plenty of exercise is the overall message of this inspiring documentary. http://www.yahoo.com Peter's Pepparkakor Christmas is here, and it’s time for Peter to dust off his Swedish cook book and make pepparkakor, a traditional Swedish ginger cookie. Peter has fond memories of his mom making home-made pepparkakor as a child, and now he’s instilling those memories in our boys. Every year he collects all of the ingredients together, with a quick run to IKEA for any missing items, and then he creates a massive mound of pepparkakor dough that will chill overnight before he starts rolling out dozens and dozens of cookies. The secret of pepparkakor is their thin, crispness. While Americans like a thick, cakey gingerbread cookie, the Swedes like thin, crisp little wafers with no decorations or icing. Now days, you can buy prepared pepparkakor dough in Sweden, but Peter still does it the old-fashioned way.

In Sweden, hosts and moms set out dishes of pepparkakor during the holidays for a little treat, and they’re especially good served with glögg, a traditional hot spiced wine. All during the month of December, the Swedes celebrate the holidays with glögg gatherings, during which they serve tiny, steaming cups of spicy red wine with raisins and almonds. And it’s essential to serve it this festive drink with a tray of pepparkakor.

Here’s my husband’s recipe for pepparkakor. I hope you enjoy the holidays!

Peter’s Pepparkakor (Swedish Gingerbread Cookies)

10.6 oz (300 grams) margarine or butter
2 cups sugar
1/3 cup & 1 tablespoon (1 dl) light syrup (This isn’t maple syrup, it’s a sweet, cooking syrup. You can buy this at a Swedish food store or even IKEA. If you can’t find it, the closest thing we have to it is light corn syrup)
1 tablespoon ginger
2 tablespoons cinnamon
1 tablespoon cloves
2 teaspoons fine cardamom
1 tablespoon baking-soda ¾ cup + 2 tablespoons (2 dl) water
6 cups flour

Mix room temperature margarine or butter with the sugar and the syrup until smooth, it is recommended to use an electric whisk.  Mix in the spices and the baking soda, then the water and then some of the flour, so that the dough is not too sticky.  Remove the dough from the bowl and mix in the rest of the flour on a baking table or counter top.  When the dough is done, wrap it in foil and let it rest for 24 hours in the refrigerator.  Remove a little bit of the dough at a time, roll it thin (use more flour as needed so that it doesn’t stick to the counter or the roller, but not too much which will make the cookies hard), then use whatever shapes you want to cut the cookies. Take a little bit of butter on a paper towel, to lightly grease the baking sheets before I put the cookies on them, it is typically enough to just do that once. Put the sheets in the middle of the oven for about 5 minutes or until the cookies have a light brown color. Oven temperature should be around 390 F. http://www.yahoo.com Southwestern Black Bean, Quinoa and Mango Salad Here’s your chance to preview a recipe from my book, The Plant-Powered Diet, coming out June, 2012. Enjoy!

Sharon Palmer, RD

Southwestern Black Bean, Quinoa and Mango Salad

The jewel-like black beans shine in this crunchy, zesty salad. Serve it with corn tortillas and vegetable soup for an easy, refreshing meal.

Ingredients:
1 – 15 oz can black beans, no salt added, rinsed, drained
1 cup cooked quinoa (according to package directions)
1 cup frozen corn
1 small red bell pepper, chopped
1 cup chopped fresh mango
¼ cup chopped red onion
½ cup fresh cilantro, chopped (or 2 tsp dried if not available)
1 small fresh jalepeno pepper, seeded, finely diced
1 lemon, juiced
1 1/2 Tbsp extra virgin olive oil
2 cloves garlic, minced
½ tsp cumin
½ tsp chili powder
¼ tsp turmeric

Instructions:
Mix beans, quinoa, corn, pepper, mango, onion, cilantro and jalapeno together in a mixing bowl.
In a small bowl, whisk lemon juice, olive oil, garlic, cumin, chili powder and turmeric together. Toss into salad mixture and chill until serving time.
Makes 6 servings (about 1 cup each)

Nutrition Information per Serving:
Calories: 201
Fat: 5 g
Sat Fat: 1 g
Sodium: 9 mg
Carbohydrate: 36 g
Fiber: 8 g
Protein: 8 g

Recipe from The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today, copyright © Sharon Palmer, 2012. Reprinted by permission of the publisher, The Experiment. Available June 2012. http://www.yahoo.com Celebrate a Healthy Holiday, Don't Let the Season Weigh You Down Are your holidays a flurry of chocolate boxes, cookie trays, cocktail parties and dinner buffets? If you find yourself gasping for breath by New Year’s Eve as you struggle to zip up your favorite party attire, you’re not alone. People commonly complain of holiday weight struggles, and scientists are beginning to understand the significance of this seasonal danger zone for weight gain.

The science on the holiday weight battle. A few studies have explored whether the holiday battle with the bulge is based in fact or myth. Researchers from the National Institutes of Health studied weight gain during the six-week interval between Thanksgiving and New Year’s in 195 healthy volunteers, reporting their findings in a 2000 issue of The New England Journal of Medicine. They discovered that the participants gained an average of 1.05 pounds by late February or March. It doesn’t sound like much, but when the study participants were weighed a year later, they still hadn’t dropped that extra pound. More significantly, weight gain was greater among individuals who were overweight or obese, with 14 percent gaining more than five pounds. The researchers found that two factors protected against weight gain: those who said they were much more active or much less hungry were the least likely to gain weight over the holidays.

In a 2006 Nutrition Journal study, Thanksgiving holiday weight gain was investigated among 94 college students. A significant amount of body weight gain was discovered between the pre- and post-Thanksgiving holiday. On average, males gained 1.3 pounds, females gained .9 pounds, graduate students gained 1.8 pounds and participants classified as overweight/obese gained 2.2 pounds.

What’s the big deal about gaining a couple of extra pounds over the holidays? Most people don’t appear to forge a successful New Year’s resolution to shed those extra holiday pounds later on. Research suggests that Americans are steadily gaining an average of .4 to 1.8 pounds each year during their adult lives. And the holidays may be the most likely season for packing some of that weight on. So this year, try a zero weight gain campaign and check out EN’s tips for lightening up your holidays.

11 Tips to Lighten Up Your Holidays

· Reserve calories. If you have a dinner invitation in the evening, save your extra calories for later by eating a lighter lunch. For example, instead of a thick deli sandwich, choose a grilled chicken Cesar salad sans the dressing.

· Exercise, exercise, exercise. This is not the time of year to put off exercise. Burn off some of those extra holiday calories by cramming in even more physical activity, which offers an added bonus of holiday stress reduction.

· Don’t skip breakfast. Research shows that people who skip breakfast make up for those calories—and then some—later on. Fill up on a nutritious breakfast that includes a serving of whole grain, protein (dairy, soy, egg or lean meat) and fruit to quell hunger pains later on.

· Watch out for the holiday goodie tray. For every tiny cookie and piece of fudge on the holiday cookie platter, you’re looking at about 100 calories that can add up very quickly.

· Don’t starve yourself. Don’t walk into a party with a growling stomach that can derail your best intentions for healthful food selections. Take the edge off your hunger with a pre-party piece of high-fiber fruit like an apple or pear.

· Take stock of the buffet table. Before you plunge into the first luscious party platter, walk the buffet line and locate the lightest, healthiest choices on the table. Look for green salads, broth-based soups, vegetables, poultry and seafood without sauces, and fruits.

· Fill up on high-fiber, low-calorie foods. Pile your dinner plate high with foods that fill you up quickly and stay with you such as vegetables, fruits, whole grains and beans. Add a lean meat serving to balance it out.

· Size counts. If you plan on dipping into the party quiche, cut the portion in half to shave off hundreds of calories. You can still enjoy sampling something new at the holiday table, while filling up the rest of your plate with lighter choices like salads or vegetables.

· More talking, less eating. Remember, holiday parties are about good conversation, not just camping out at the food table where the calories are waiting.

· Beware of alcohol calories. Some holiday cocktails like spiked eggnog can rake in more calories than a slice of pumpkin pie. Try a wine spritzer to trim hundreds of calories.

· Be the one to bring healthy. No need for temptation when you are bringing the lightest, healthiest dish to the holiday party. Tote along shrimp cocktail, roasted skinless chicken, a fresh vegetable platter or fruit salad.

· Give yourself a treat. If you go all season without tasting your aunt’s famous pecan pie, you might be setting yourself up for a holiday binge. Make smart food choices all holiday long to allow wiggle room to splurge on a small piece of your favorite treat.

 http://www.yahoo.com Top 9 Stealth Health Diet Strategies “The man who moves a mountain begins by carrying away small stones,” says an oft quoted Chinese proverb. It’s encouraging to use this analogy when you’re facing a difficult challenge, such as remodeling a home or embarking on a new career. But this strategy is also useful when you’re trying to make positive changes in your diet to achieve better health. Small steps in your diet that may seem to fly under the radar can add up to noticeable benefits.

“Rome wasn't built in a day,” says Elisa Zied, M.S, R.D., C.D.N., dietitian and author of “Nutrition at Your Fingertips.” She adds, “In order to improve food and nutrient intake and overall health, slow and steady more often than not wins the race over the long haul. To change food and nutrient intake, it's important to make small, gradual changes that are realistic to implement and maintain long term. When you make dramatic changes, you may see results sooner, such as weight loss or improvements in blood cholesterol or blood pressure. But if you overhaul everything all at once or make really dramatic changes in your food or fitness behaviors, it's hard to maintain those changes over the long term.”

When you make rapid, high-impact diet changes, they can result in making you feel overly restricted or deprived of food. You may even feel that enjoying a meal out with friends or family is off-limits because you no longer eat certain foods. On the other hand, if you make realistic changes in behavior one at a time, it's likely that these changes will become integrated into your lifestyle, according to Zied.

Thus, a stealth health approach to diet change can be an effective way to achieve your goals for a healthy weight, as well as protection against chronic diseases such as heart disease and diabetes. EN asked top nutrition experts for their best tips—the small stones—for moving that mountain and finding a healthier you.

9 Small Diet Changes that Lead to Big Results

1. Practice portion control. According to Zied, portion control is the most important way to promote weight loss or prevent weight gain. “Most of us overeat from time to time, if not often,” says Zied. She suggests that you prepare smaller amounts of food to begin with, share your meal with a friend when you dine out, and buy smaller packages and bottle sizes when you’re shopping. This strategy can help you curb your total calorie intake while still allowing you to eat your favorite foods. Once you begin to eat more appropriate portion sizes, you can focus on improving the quality of your diet to consume more nutrients and less added sugars and solid fats.


2. Slip more vegetables into your diet. According to Jill Weisenberger, M.S., R.D., C.D.E., dietitian and author of the upcoming book “Diabetes Weight Loss—Week by Week,” we only eat on average 59 percent of the amount of vegetables recommended in the 2010 Dietary Guidelines.
“Aim for at least two cups daily to lower your risk of heart disease, some cancers and other chronic diseases, as well as to help control your weight. Make it easy on yourself by adding veggies to the foods you already eat,” she adds. It’s easy: Pack onion, lettuce, sliced mushrooms, spinach, colorful bell peppers and other vegetables into sandwiches. Toss cherry tomatoes, scallions and snow peas into pasta salad. Replace some lasagna noodles with very thin-sliced zucchini. And double your usual vegetable serving at dinner.

3. Be mindful as you eat. “So often, we rush through and multitask during meals and we don't really taste our food,” says Zied, who reports that becoming a more mindful eater can lead to reduced food intake. How can you be a mindful eater? Try limiting distractions such as television and the Internet while you eat, avoid multitasking during snacks or mealtime, add enjoyment like good conversation and pleasant music to your meals, and pay attention to the delicious taste, aromas and textures on your plate. Chances are you’ll feel more satisfied for a longer period.

4. Use caution with snacks. “Despite common assumptions, research does not show that you need snacks to lose weight or eat healthfully,” says Weisenberger. In fact, snacking is out of control with many adults, who now consume about 500 snack calories per day—up from only 200 daily in the 70s. She suggests that you turn to snacking to satisfy physical hunger, control appetite, fuel an exercise session and to give your body the nutrients it needs. But don't snack because you think it's required for weight loss. If you’re fitting in a snack, shoot for one that provides 100 to 200 calories and a good source of both carbohydrate and protein. Try Greek yogurt with fresh fruit, hummus and veggies, almond butter on apple slices, or cottage cheese with raisins and cinnamon.

5. Leave 10 percent of each meal on your plate. “Since 1970, our calorie intakes have crept up by more than 20 percent, which has contributed to the rise in obesity,” says Cynthia Sass, M.P.H., R.D., dietitian and author of the book “Cinch! Conquer Cravings, Drop Pounds and Lose Inches.” For the average American, leaving just 10 percent behind at each meal every single day—about 83,950 calories per year, or the amount in 300 candy bars—is enough to lead to a 10 pound weight loss over a year’s time.

6. Try an oil pump mister to add small amounts of oil into the cooking pan or directly onto your food, suggests Weisenberger. While oils like extra virgin olive oil contain healthy fats and bioactive compounds, a little can go a long way. Every tablespoon of vegetable oil contains about 125 calories; if you glug from an open oil bottle directly into your pan, it’s easy to pour on hundreds of extra calories. “An oil pump mister can dramatically save calories when cooking,” says Weisenberger.

7. Swap some of your meat for mushrooms. “Not only does this swap help you get in more veggies and slash calories without feeling hungrier, but it also ups your intake of vitamin D—mushrooms are the only plant-based source,” says Sass. She suggests that you trade ground meat for chopped mushrooms in tacos or burritos, use two grilled Portabella mushrooms as a “bun” for a smaller turkey burger, or use mushrooms in place of your burger altogether. By trading three ounces of 90 percent lean ground turkey for a half cup of chopped Portabella mushroom once a week, you can save 7,280 calories a year.

8. Eat only while sitting. You’ve all heard the adage that ice cream calories don’t count when you’re eating it out of the carton in front of the open freezer door. Well, unfortunately, those calories do count. “We so often eat while standing. Become aware of how often you eat while running around, cooking, or giving your kids a snack. Make it a rule to sit down whenever you eat, which can potentially reduce snacking or eating when you’re not hungry,” says Zied. 

9. Swap butter for ripe avocado. “Butter is loaded with saturated fat, while avocado contains heart healthy monounsaturated fat, the major antioxidant vitamin E, fiber, and the blood pressure controlling nutrient potassium.” Per tablespoon, you’ll save over 75 calories by making the swap, but still get the creamy satisfaction you crave.

Sharon Palmer, R.D.

This article appeared in Environmental Nutrition December 2012. http://www.yahoo.com Healthy Healing Foods Your first impression of “The Essential Guide to Healthy Healing Foods” (Alpha Books, 2011), written by Victoria Shanta Retelny, R.D., might be that it’s another book about “superfoods” that are linked with special health benefits. But by the time you finish the first chapter of this smart tome, you’ll come to realize that it’s really a guide for good eating for life. Retelny, who is an experienced dietitian and nutrition communicator, covers all of the nutrition bases in her book, including making the best choices in carbs, protein, and fat and understanding your vitamin and mineral needs. But at the core of her book, you will find a deep appreciation for whole, unprocessed foods of high quality. She sheds light on how to introduce these foods into your diet, by showing you the benefits of organic foods and showcasing gorgeous plant foods, such as allium vegetables (i.e., onions, garlic, leeks), squashes, berries, whole grains, and legumes, as well as wholesome animal foods like fish and dairy products.

But that’s not all you’ll find in “Healthy Healing Foods.” Retelny explores a wide range of nutrition territory, discussing such concepts as how to eat more “mindfully” in order to become more aware of how food triggers and your environment can impact your diet, as well as eating well through various stages of your life—from childhood to aging. And many food-related health concerns are covered, including how to deal with food allergies and eating disorders. You’ll also discover how to eat to fend off chronic disease. The book prescribes developing a disease-preventative, anti-inflammatory eating style, which includes eating fewer calories, eating more plants and less red meat, and turning to powerful foods like spices, soy and tea. In addition, you’ll learn about foods you should focus on to reduce your risk of heart disease ( avocados, beans, brown rice, fish, leafy greens, oats, olive oil, soy, walnuts, and yogurt), diabetes (fiber-rich foods, healthy fats, and cinnamon), and cancer (plant-based foods.) Retelny even dishes on eating for optimal brain function, youthful skin and bones, and better sex in “Healthy Healing Foods.” As I said, it’s a guide for good eating for life. http://www.yahoo.com The Wilshire, Santa Monica In furthering my pursuit of visiting and writing about some of LA’s finest eateries, we made a stop at The Wilshire in Santa Monica last week. I had heard the celeb buzz over this restaurant from a colleague, so I further inquired about it from our waitress. The story goes that when the critically acclaimed chef Andrew Kirschner left The Wilshire to open up his first restaurant, Tar and Roses in Santa Monica, the Wilshire gained the attention of TV programmers and was featured on the show “Chef Hunter”. Thus, the Wilshire basically turned into a TV set, in which chefs contested and vied over a spot as executive chef at The Wilshire. Enter the contest winner Nyesha Arrington, the new chef at The Wilshire. No sooner had she started at her new place of employment then she was selected to compete on Top Chef: Texas! Well, she didn’t make the final cut and now she’s back home at The Wilshire, infusing the cuisine with her own signature flavor. She has a young, energetic vibe that peeks through in her food style.

Having not been to The Wilshire before, I was a bit surprised by the ambience and crowd. The restaurant is a cross between a neighborhood hot spot with elegant, mature regulars, and a chic place frequented by the young and beautiful. The restaurant hosts special events on Saturday nights, so it’s no surprise that the bar gets crowded with LA’s young and lovely as the evening wears on. Of course, the patio is the place to dine, with its spacious wooden deck and gorgeous crackling fireplaces. Although the space is lovely, my one negative comment is that the whole restaurant looked a little worse for the wear, as if too many film crews have been bumping into room corners. Modern design motifs, like the one featured at The Wilshire, aren’t very forgiving when it comes to scrapes and nicks, and the bathrooms were downright disappointing.

That said, let’s get back to the most important thing: the food. Settling upon a five-course chef’s tasting with wine pairings, our waitress was delightfully skilled at discussing the various wines we were sampling from Europe and California. Of course, accommodating my vegetarian preference was no problem for the restaurant. My first course was a rich butternut squash soup with a house-made marshmallow, dried cranberries, and pumpkin seed oil drizzled over it (see the photo). It was almost like eating pumpkin pie soup, yet it wasn’t overly creamy or heavy. The soup was paired with a simple, crisp French White Burgundy that offered a nice citrus relief to the creamy soup. Next up was a winter salad featuring persimmons in a nice lemony vinaigrette that was completely refreshing and paired nicely with a floral French Roussanne. My main course was a risotto with wild mushrooms that was so meaty and hearty in its umami flavors that it held up just fine to an equally heart, yet spicy Italian Barbera wine. The cheese course included many delicacies, including a piquant cow’s milk bleu cheese from Napa. By the time we got to our desserts, which were sinfully good—a Toffee cake and chocolate crème brulee, we could barely muster more than a bite or two of these decadent desserts, served with a Napa dessert wine. I would have preferred one of the lighter desserts featured on the regular menu after a chef’s tasting. The desserts chosen by the chef were so rich and indulgent after a meal that was astonishingly fresh and light. It seems that Chef Arrington is making her own mark on the cuisine at The Wilshire, as the flavors, ingredients, and preparation were impeccable. Served with prompt, intelligent service, it’s no wonder that this restaurant has gained such a loyal following—as well as Hollywood hype. I’ll certainly be back again. http://www.yahoo.com Top 13 Nutrition Trends 2012 A brand new year always presents opportunities to improve your diet and health. To kick-start 2012, we’ve dusted off our crystal ball, and enlisted the help of food and nutrition trend experts to peer into the future. Many new, and some old, factors are coming together to influence how consumers will make food choices every day. The Academy of Nutrition and Dietetics (AND, formerly American Dietetic Association) announced the results of its Nutrition and You: Trends 2011 annual public opinion survey on September 25, 2011 at the Food & Nutrition Conference & Expo in San Diego. The survey, which included recent information from more than 750 adults, found that taste, cost, and convenience remain strong motivators for choosing foods. Consumers also reported that they are not “doing all they can” for nutrition; there has been a nine percent increase in the proportion saying they simply “don’t want to give up the foods they like.” 

Yet, today’s consumers have a strong sense that their diet can directly impact their health, even though they consider a multitude of factors before they decide what to put on their plates. Our panel of nutrition experts discusses the latest consumer attitudes on diet and predicts the top food and nutrition trends coming your way this year.

Top Thirteen Food and Nutrition Trends for 2012

1. Sustainability and local foods move mainstream. The sustainable, local foods movement will move further into the mainstream. “Consumers are more aware of sustainability than ever, thanks to movie blockbusters like Food Inc and Jamie Oliver’s Food Revolution on television. These programs have raised awareness of how food is produced in industrialized countries; factory farms are a reality when consumer demand for cheap food is there. Real, quality food simply doesn’t cost that little. Fortunately, the public is becoming more aware of the health consequences of cheap foods and consumer demand is shifting,” says Barbara Ruhs, M.S., R.D., an Arizona-based supermarket dietitian. This movement will also spur more interest in backyard kitchen gardens, sustainable food packaging, and sustainably produced meats and seafood.

2. The sodium red flag. The health establishment’s harsh warnings against sodium have finally sunk in. More people will express concern about sodium levels in their food choices. The trends survey found that major media coverage and manufacturer reformulations have pushed “low-sodium” into the top three food attributes consumers are hearing about. “I see more people aware of the sodium content in foods. As our population ages, they are more concerned about their health and what they are consuming. The large amount of sodium in food is an issue for them,” adds Ruth Frechman, M.A., R.D., spokesperson for AND and author of “The Food Is My Friend Diet.”

3. A new emphasis on healthier foods. Jeannie Gazzaniga-Moloo Ph.D., R.D., spokesperson for AND, presented the findings of the survey at the conference. She reports that about half of consumers say they are eating more vegetables and whole-grain foods today than they did five years ago. Ruhs adds, “You will see more innovative packaging ideas to sell more fruits and vegetables, convenient produce snacks such as small apples and carrots n’ dips, and healthier packaged foods with less sodium, less sugar, and more fiber.”

4. Economic worries in the supermarket aisles. Ruhs believes that today’s tough economic times may trump other considerations at the checkout lane. “Families are much more cost-conscious and are seeking values when shopping. Consumers balance the cost vs. nutrition vs. convenience vs. taste.” More people will search for economic ways to eat healthful foods, such as using coupons, buying fresh only in season, and purchasing more preserved fruits and vegetables.

5. Whole foods over processed foods. The “clean” food movement will make headway, as people search for more whole foods that are minimally processed and as close to their natural state as possible. “There seems to be a trend for people seeking out more natural foods, such as fruits and vegetables, and less processed foods. I also see more people reading food labels. If it has a lot of strange sounding names on the ingredient panel, they are putting it back,” says Frechman.

6. High tech meets food and nutrition. A number of websites and apps for use on your home computer or smart phone will offer many resources, including coupons, nutrition information on products, and assistance tracking your weight, diet and fitness goals. “Most consumers have access to the Internet and utilize it as a reliable source of information. Mobile apps now help consumers shop for better values and compare nutrition facts of foods, and this is only the beginning!” says Ruhs.

7. Back to home cooking. Thanks to a heightened sensitivity over food dollars, as well as health, people will spend more time in the kitchen. “We will see a back-to-basics and preference for convenient fresh foods that will support quick, easy and healthy home cooking—for example, pre-sliced fresh vegetables that can be easily and quickly added to create a stir-fry dish,” says Gazzaniga-Moloo. 

8. Convenience reigns supreme. Time will still be a precious commodity, pushing the popularity of convenience foods. “Lack of time seems to be a common problem with busy, working people, when it comes to make healthy choices,” says Frechman. She believes that there will be a rising demand for “survival” cooking classes that teach families how to make affordable, simple, healthy meals together.

9. Probiotics madness. Study after study highlights the potential advantages of probiotics, creating great interest among consumers about these “friendly” bacteria. Food, beverage, and supplement products that contain strains of probiotics will continue to increase, along with the number of people interested in digestive health benefits, according to Gazzaniga-Moloo.

10. In search of “inherent goodness.” Consumers will be even more aware of foods with “inherent goodness,” such as berries and omega-3 rich foods. Gazzaniga-Moloo adds, “Consumers have shown us that they prefer to add foods with specific health components, for example, antioxidants and omega-3s, to their diet to support health, rather than give up the foods they enjoy.”

11. Organic health halo. The interest in all things organic will continue to climb. “Organic produce continues to carry a health halo, with more than half of consumers saying they believe it is healthier than conventionally grown produce,” says Gazzaniga-Moloo. Look for growth in organic store brands kthat will make the price tag a little more affordable.

12. Sweet, natural alternatives. The popularity of “natural” sugar alternatives will continue to rise, according to Gazzaniga-Moloo. While stevia and agave nectar may be the king and queen of “natural” sweeteners, look for newcomers, like monk fruit sweetener and palm sugar, to make a splash. And more food and beverages will include these alternative sweeteners in their formulation.

13. Fed up with nutrition misinformation. The information super highway may be a bog of myths, urban legends, and unscientific information on nutrition, but look for a growing, new appreciation for science-based, practical nutrition information. “I see people fed up with misleading nutrition information. More than ever, people want realistic ways to achieve a healthy lifestyle, not magic cures,” says Frechman.

Featured in January 2012 Environment Nutrition http://www.yahoo.com Celebrate SuperBowl, But Don't Pack on the Pounds! Who said SuperBowl foods have to contain layers of cheese, meat, chili, and sour cream? Contrary to popular opinion, it is possible to plan a party that is light in calories, fat, saturated fat, and sodium, and heavy on flavor. Just make sure to include plenty of fruits and vegetables in your party trays in order to allow people to fill up on low-calorie, high-fiber foods in between other treats. Opt for lean meats, such as chicken, fish and eggs for hearty protein fillers in sandwiches. And don’t forget to throw in some heart-healthy plant proteins, such as beans and lentils in crock-pots, chili, soups, and salads.

My favorite party platter focuses on fresh, house-made hummus. It’s the perfect accompaniment for whole wheat pita triangles, fresh vegetables, whole grain crackers, and sandwiches. Try my kitchen-tested recipe to create a winning touchdown all of your guests will enjoy.

Classic Hummus

Makes 2 cups (8 servings, ¼ cup each)

Ingredients:

One 15-ounce can garbanzo beans, no added salt, reserve liquid

2 garlic cloves

2 tablespoons lemon juice

2 tablespoons tahini (sesame seed paste)

Dash salt

½ teaspoon black pepper

1 teaspoon extra virgin olive oil

Pinch paprika

Instructions:

1. Drain the garbanzo beans, reserving the liquid. Place the beans in a blender or food processor container.

2. Add garlic, lemon juice, tahini, salt, pepper, and olive oil. Add about half of the reserved bean liquid.

3. Puree the beans until smooth. Add additional bean liquid, as necessary, in order to puree ingredients into a very thick dip.

4. Pour the bean dip into a serving dish and garnish with paprika.

5. Store hummus in an airtight container in the refrigerator for up to three days.


Nutrition Information per Serving:

Calories: 89

Fat: 3 g

Saturated Fat: 0 g

Sodium: 160 mg

Carbohydrate: 13 g

Fiber: 3 g

Protein: 3 g

 http://www.yahoo.com Surprising Nutrition Facts on Foods No internet misinformation or hype here. EN brings you some surprising nutrition facts from our panel of experts.

These days we’re on nutrition information overload—food and diet news is everywhere, from magazines to talk shows to websites. To find valid nutrition information, look for reputable magazines and websites with articles written by credible nutrition experts, such as registered dietitians, who carry the professional suffix “R.D.” behind their names. Be cautious of consumer websites that have products to sell (websites end- ing with “.com”); instead use reliable websites, such as government organizations (websites ending with “.gov”), universities (websites ending with “.edu”), and evidence-based health organizations (websites ending with “.org”).

Steer clear of misinformation. As the Internet becomes a more popular source of nutrition information, you need to be more vigilant about how reliable the diet advice is. “There is less editorial oversight when it comes to the content found on websites and blogs, which leaves room for the spread of misinformation about nutrition and health,” says Academy of Nutrition and Dietetics spokesperson Jeannie Gazzinga-Moloo, Ph.D., R.D.

EN consulted with our panel of nutrition experts to bring you truth on some common nutrition misperceptions.

Revealed: 15 Surprising Nutrition Facts on Foods, from Yogurt to Fish

1. A gluten-free diet is not a weight loss diet, reports Barbara Ruhs, M.S., R.D., dietitian for an Arizona- based supermarket chain. Gluten-free foods aren’t always nutrient-rich, caloriewise choices, and there’s no evidence a gluten-free diet offers any weight loss—or health—benefits, un- less you have a confirmed diagnosis of celiac disease, gluten sensitivity, or wheat allergy.

2. You can get good sources of vitamin C in surprising places, like potatoes. According to Sylvia Geiger, M.S., R.D., a Vermont-based nutrition consultant, most people link vitamin C with citrus, but potatoes are also high, containing 48 percent DV (Daily Value, based on 2,000 calories/day) in one large potato. You can also get more than 10 percent DV from these vegetables: asparagus, avocado, broccoli, cabbage, cauliflower, kale, lettuce, peas, peppers, pumpkin, radishes, squash, and tomatoes.

3. Sardines and herring are high in omega-3s, too. Sure, salmon is a well-recognized source of omega-3 fatty acids, but there are much smaller fish to fry when it comes to omega-3 content. According to Geiger, sardines and herring are not only rich in omega-3s, they also contain vitamin D and calcium (if eaten with their soft bones.)

4. Organic foods aren’t necessarily healthy, reports Lisa Sisson, M.M., R.D., assistant professor, Grand Valley State University, Michigan. The organic label means that the food meets the U.S. Department of Agriculture’s standards for organic production, that is, without most synthetic fertilizers, pesticides, growth hormones, antibiotics, and genetically engineered ingredients. But this doesn’t mean that organic jelly beans are any less a junk food than regular jelly beans.

5. Herbs and spices are good sources of antioxidants, according to Ruhs. Many people associate antioxidants with foods like berries, nuts and tomatoes, but herbs and spices also are concentrated sources of these compounds. Include them in your every-day recipes to significantly increase your intake of disease-protective antioxidants.

6. Low-fat does not always equal healthy. Geiger reports that many people believe low-fat snacks such as pretzels are one of the healthiest choices. But pretzels are made mostly of white flour, topped with crystals of salt; you’re better off eating nutrient-rich snacks like nuts, fruit or yogurt.

7. Lots of surprising foods, such as bread and cereal, can be high in sodium. Ruhs reports that people may know that processed foods, such as snack foods, canned soups, and cold cuts, can be high in sodium, but they may not be aware that other foods also are. Bread can contain up to 400 milligrams (mg,) ready-to-eat cereals up to 230 mg, and salsa up to 310 mg per serving.

8. Sugar does not produce ADD in kids. You can’t blame sugar on every disorder under the sun, such as attention deficit disorder (ADD), says Sisson; there’s simply no scientific evidence to support it. But it’s true that you should watch your sugar intake, because eating too much has been linked with weight gain, obesity and metabolic disorders. The American Heart Association recommends cutting down to no more than six teaspoons of added sugar per day for women and nine teaspoons for me.

9. Eggs don’t raise cholesterol levels as much as saturated fat does. Eggs are a nutrient-rich protein source that also furnishes the important eye health nutrient, lutein. There’s more scientific evidence pointing to saturated fats, found in animal and dairy foods, such as hamburgers and whole milk, as the culprit behind higher blood cholesterol than for eggs. “Eggs get a bad rap,” says Joy Blakeslee, R.D., a Seattle-based culinary and nutrition communications expert. “The fact that eggs raise heart disease risk is disputable.”

10. Popcorn is a whole grain. Call upon this crunchy, low-calorie, satisfying snack as an ideal way to rack up one of your three daily suggested servings of whole grains, recommends Sisson. Just remember that if you choose popcorns that contain large amounts of added saturated or trans fats—or worse yet, dive into movie popcorn—you’ll quickly diminish the benefits of eating more whole grains.

11. Processed foods provide more salt than the salt shaker. Geiger reports that people often focus on shunning the salt shaker at the table, but only 10 percent of our salt intake comes from this source—the lion’s share is from prepared and processed foods, such as restaurant meals, canned soups, processed meats, and side dish mixes.

12. Fresh produce is not always best. Preserved fruits and veggies— canned, frozen, or dried—can be just as healthy as fresh, according to Deanna Segrave-Daly, R.D., L.D.N, a nutrition communications expert based in Philadelphia. Compared with off-season fresh produce that’s picked green and shipped for long distances, preserved fruits and vegetables (but without added sugar or salt) can be a better choice

13. Greek yogurt does not contain as much calcium as regular yogurt. The country’s going through a Greek yogurt craze, but Geiger reports you might be surprised to know that, while it’s higher in protein, a six-ounce carton of Greek yogurt contains only 20 percent DV of calcium, compared with 50 percent DV of calcium in traditional yogurt (depending on the brand.) Although Greek yogurt, which goes through a straining process that produces a thick, tangy yogurt, is a healthy, whole food, this may be a concern if you’re relying on it to furnish your daily calcium requirement.

14. Fruits and veggies can contribute to your daily fluid intake. It’s important to drink enough water every day, but did you know you’re “drinking water” in every bite of produce? Some are particularly high sources, according to Blakeslee. Apricots, berries, cantaloupe, oranges, peaches, pineapple, watermelon, broccoli, carrots, cauliflower, celery, cucumber, eggplant, and lettuce consist of at least 85 percent water.

15. Farm-raised fish can be an eco-friendly choice, according to Segrave-Daly. With demand for omega-3 rich seafood on the rise, some experts believe that sustainable aquaculture—the farming of aquatic organisms such as fish and crustaceans done in an environmentally sustainable fashion, may be a practical step in feeding the world’s population.

Article written by Sharon Palmer, RD and featured in the February issue of Environmental Nutrition http://www.yahoo.com Zesty Citrus Fruits Signal Powerful Health Benefits Around the globe, citrus fruits, such as oranges, grapefruit, kumquats, lemons, and limes, are among the most popular fruits because of their tangy flavor and potent nutrient lineup. Originating in Southeast Asia in 4,000 BC, citrus fruits soon con quered the world, as they became cultivated and incorporated into the food culture in many countries. The American Southern tradition of lemonade, along with Scottish marmalades, and North Africa’s preserved lemons are a few examples of the way people have used their prized citrus.

Powerful nutrition. Citrus fruits are most famous for their high vitamin C content—just one large orange provides 163% DV (Percent Daily Value, based on 2,000 calories per day.) Vitamin C is important for many body functions, including maintaining bones, teeth, muscles, skin, ligaments and blood vessels; acting as an antioxidant to fight damaging free radicals that can lead to disease, healing wounds, and promoting a healthy immune function. In fact, 16th century seamen figured out that if they stocked their ships with citrus fruit, they could avoid scurvy—a condition marked by lethargy and spongy gums due to vitamin C deficiency—that occurred during long periods at sea.

But vitamin C isn’t the only nutrient you’ll garner from citrus; the fruits are rich in essential vitamins and minerals, like potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin, and pantothenic acid, as well as fibers like pectin and lignin, which are linked with heart protection. In addition, more than 170 different phytochemicals have been identified in citrus fruits, including monoterpenes, limonoids, lavonoids, and carotenoids,which have documented antioxidant, anti-inflammatory, immune-boosting, and anti-cancer effects.

Citrus health bonus. Eating citrus has been linked with protection from heart disease, stroke, arthritis, asthma, Alzheimer’s disease, cognitive decline, multiple sclerosis, age-related eye disease, ulcerative colitis, and diabetes, according to a review of the science on citrus fruits and health performed by Australia’s research organization, The Commonwealth Scientific and Industrial Research. High citrus fruit intake also is linked with a 40 to 50 percent reduction in the risk of several cancers, such as esophageal, larynx, mouth, and stomach. It looks like you just got another reason to start your day out right with citrus. http://www.yahoo.com