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HFR’s GBG: Composing The Perfect Vegetarian Meal

April 12, 2012

Composing a Meal: The GBG Combo
(GRAIN/ BEAN/ GREEN) WITH YOUR FAVORITE DRESSING

Grains: Growing up my knowledge of whole grains was limited to rice, barley and oats. Today grains of all sorts of heirloom varieties have become quite the trend. Grains are the oldest cultivated crop in the world. They provide protein, fiber and vitamins. A whole grain is comprised of: bran (outer layer), germ (what sprouts, where the flavor, oil and nutrients are) and endosperm (protein/ gluten). Due to their generous oil content, grains are highly perishable. Removal of the germ or endosperm extends shelf life, but also depletes the nutritional value of the grain. Hence, it can be argued that your typical boxed cereal has about as much nutritional value as the box it comes in. Now not all grains are for everyone. There are millions of people who avoid eating gluten (the protein in wheat and related grains) because their bodies have a difficult time digesting it and as a result makes them feel terrible. Rest assure though, there are plenty of other gluten-free grains to choose from.

GRAINS WITH GLUTEN
Wheat (Farro, Kamut, Rye, Spelt) and Barley

GLUTEN FREE GRAINS
Amaranth – tiny, Poppy Seed like grains, contain substantially more protein than other cereals
Buckwheat/ Kasha – Triangular kernels high in lysine, calcium and protein. Has a distinct nutty flavor. A relative of rhubarb and sorrel.
Corn (pop corn, maize, hominy)
Millet – very small round seeds, high in protein, somewhat corn-like (also used in bird seed)
Quinoa – small spherical grain (yellow, red and black varieties)
Brown Rice – Highest vitamin B, but it lower in protein
Teff – teeny tiny, high in protein and vitamin B
Triticale – a modern artificial cross between wheat and rye, mostly used in animal feed
Wild Rice – aquatic grass, nutty flavor

COOKING GRAINS: 1 cup grain to 1 ¾ cups water, plus a pinch of salt. This works for all types of brown rice, quinoa and millet. For heartier grains like farro and wild rice, soak overnight and cook them as you would pasta: with more salt and water that you will strain when the grains are done and begin to split. Soaking grains over night, prior to cooking them, makes them easier for your body to digest and cuts the requires half the cooking time.

GBG: Grains, combined with beans, create a complete protein. Ever wonder why you always see rice paired with beans? This is why a grain, plus a bean and a green (vegetable), paired with your favorite dressing, or a simple drizzle of olive oil, makes a great meal. This triple threat combination is easy to make, incredibly healthy and tastes great. Meals don’t have to be elaborate. In fact the simpler, the easier they are for your body to digest and absorb. My favorite meals are those composed of a combination of salads: a grain, a bean and a green or other vegetable. Even if I just steam each item, adding a sprinkle of herbs, fruit, nuts, seeds and or oil adds great flavor, texture and added nutrients.

BEANS: It’s time to get over your preconceived notions about dried beans and incorporate them into your diet! They are not boring and they don’t (when cooked properly) make you fart. They ARE however, loaded with protein, soluble fiber, B-vitamins, calcium, iron and micronutrients, which makes them a fabulous substitution for animal protein. Eating beans helps clean out our arteries and intestines. Beans help combat fatty deposits and whisk away toxins from the blood. Beans have very little fat, so they last for long periods of time in your cupboard.

A note on beans: dried beans need to be soaked. Although this may initially seem labor intensive, it’s totally worth it. Soaking beans for 8 hours (I like to put them in water before I go to bed and let them soak overnight), makes their nutrients more accessible, lessens cooking time by half, and eliminates the chance of giving you gas. A pre-soaked bean has already expanded and therefore won’t do so inside your tummy. One cup of dried beans will expand to two cups when soaked and then again when they are cooked. If all of this seems like too much effort, buy organic beans in a can. Labels such as Eden Organic have PBA-free lined cans and cooks the beans in nothing more than water, with the healthy addition of mineral rich Kombu seaweed. Lentils in all varieties and Mung beans do not require soaking before cooking. Lastly, in addition to their incredible nutritional value, beans are cheap!

COOKING BEANS:
Soak 1 cup beans in 3 cups water overnight (you will be amazed by how much they expand in an eight-hour period!).
Drain and rinse.
Add soaked beans, plus 3 cups cold water plus 1 teaspoon salt to large pot on stove.
Bring to a boil, cover and cook for 30-45 minutes.
Strain, enjoy.

GBG COMBO FAVORITES: Try some of these combinations for your next lunch or dinner!
Broccoli, Adzuki Beans, Short Grain Brown Rice, Ginger-Miso Dressing
Kale, Black Beans, Millet, Cumin-Lime Dressing
Broccoli Raab, White Beans, Farro, Tomato Sauce
Haricot Vert, Chickpeas, Quinoa, Lemon-Tahini Dressing
Spinach, Split Peas, Short Grain Brown Rice, Coconut-Curry Dressing
Escarole, Mung Beans, Quinoa, Meyer-Lemon Dressing

Don’t feel limited by the word green, as long as you have one green vegetable; add as many others as you like of different colors and textures. Fresh herbs, nuts and seeds also make great add-ons.

GBG+ COMBO FAVORITES: Same favorites as above, taken to the next level…
Broccoli, Adzuki Beans, Short Grain Brown Rice, Ginger-Miso Dressing + Kobocha Squash, Sesame Seeds
Kale, Black Beans, Millet, Cumin-Lime Dressing + Sweet Potato, Pepitas, Cilantro
Broccoli Raab, White Beans, Farro, Tomato Sauce + Olives, Basil, Oregano
Haricot Vert, Chickpeas, Quinoa, Lemon-Tahini Dressing + Fennel, Fresh Parsley
Spinach, Split Peas, Short Grain Brown Rice, Coconut-Curry Dressing + Cauliflower, Cashews
Escarole, Mung Beans, Quinoa, Meyer-Lemon Dressing + Toasted Almonds, Fresh Dill

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Weight Watcher

March 28, 2012

Did any of you read the article titled, Weight Watcher, in the Up Front section of Vogue’s April issue? For those of you who haven’t, allow me to summarize: Mother and author of the piece, Dara-Lynn Weiss, writes how she put her seven year old daughter, Bea, on a diet after their doctor diagnosed her as “clinically obese”. Bea was 4 ft. 4 in. and 93 pounds. Dara-Lynn’s strategy to slim Bea down included humiliating her daughter in public, restricting and flat out denying her food when she claimed she was hungry. Dara-Lynn writes:

Weight loss is a painfully simple proposition-it comes down to taking in fewer calories than we burn. All I really had to do was give Bea less to eat. Her breakfast switched from full-sized bagels to mini-bagels with low-fat cream cheese. Her snack at school was a single piece of fruit. Lunch was a homemade low-fat chicken fajita and raw veggies and berries…We became connoisseurs of anything in the 100 calorie pack and bought enough diet soda and fat-free whipped topping to horrify any Whole Foods-shopping mom.

Dara-Lynn, I commend you for addressing the issue of your daughter’s weight and proactively finding a solution. With that said, you went about it completely the wrong way.

“Get rid of the processed food in your house,” advised her co-worker.

“You should try to get her to exercise more,” ventured a parent of one of Bea’s classmates.

“Just feed her only organic, unprocessed food and she’ll balance out,” one friend assured her.

You should listen to your friends Weiss, seriously.

I also have to blame Vogue for this article. Which one of you on the masthead is being blackmailed by Weiss? Frankly the only aspects of the article that were pertinent to your magazine were the photographs of mother and daughter; looking effortlessly styled and poised. I kept on reading, thinking that it was a satirical piece, but it wasn’t. I honestly didn’t get it. And what’s worse, apparently Weiss’s Vogue article was just an amuse bouche for her upcoming book titled, The Heavy.

Lastly, Bea, sweetheart, if you need guidance, encouragement and honest advice that works, please call or email me.

P.S. a word on Quality VS. Quantity:

All calories are not alike and are therefore not interchangeable. I don’t agree with diet plans like Weight Watchers and Nutrisystem based on this principle alone. Although they have been successful in helping people achieve and maintain weight loss, they aren’t based on overall nutrition or long-term health. Whereas you may have a protein bar for breakfast, a slice of pizza for lunch and a frozen, microwavable dinner at the end of the day, all while staying within your point boundaries, you haven’t consumed a single living, whole food all day. As a creature of nature you owe it to yourself to eat natural foods; untainted by machines and free from preservation packages. The body easily digests whole foods, nutrients are absorbed and waste is eliminated. This isn’t the case with processed foods that linger in our system.

To give you an example of an eating plan that is marketed to promote healthy weight loss, lets take a look at Nutrisystem. As part of their 28-Day Select Program, you receive 18 days of “ready-to-go” food, plus ten days of “fresh-frozen” items. Think about what type of meal lasts for eighteen days without refrigeration. Are you puzzled? Now envision it in your digestive track. To give you an example let’s take a closer look at one of their menu options: Scrambled Eggs with Vegetables. In the world of real food, this is an excellent meal that you can make for yourself in less than ten minutes. Nutrisystem describes theirs as, “Fluffy scrambled eggs enhanced with savory sausage flavor, perfectly paired with potatoes, onions, red and green peppers, plus the richness of cheddar cheese.” Sound okay to you? Now let’s check out the actual ingredients:

DRIED EGG WHITES, DEHYDRATED VEGETABLES (POTATO, ONION, RED BELL PEPPER, GREEN BELL PEPPER), NONFAT DRY MILK, DRIED WHOLE EGG, CHEDDAR CHEESE (PASTEURIZED MILK, CHEESE CULTURES, SALT, ENZYMES), FRUCTAN, SOY FLOUR, SOYBEAN OIL, NATURAL FLAVOR (CONTAINS TORULA YEAST), SALT, SPICES, CARAMEL COLOR, SUGAR, WHEY, EXTRACTIVES OF CARROT, HYDROLYZED CORN/SOY/WHEAT PROTEIN, MALTODEXTRIN, MAPLE FLAVOR. CONTAINS EGG, MILK, SOY AND WHEAT.

Are you paying attention? Hang in there, it gets worse. Here is their suggested preparation method:

MICROWAVE: 1. Combine contents of one packet and 3 oz of water in a microwave-safe bowl. Stir thoroughly. Let sit for 5 minutes to hydrate vegetables. 2. Microwave on HIGH (100% power) for 30 seconds and stir well. Microwave on HIGH (100% power) for another 30 seconds and stir well. Microwave on HIGH (100% power) for 15 to 30 seconds. (Microwave ovens vary; adjust time as needed.) 3. Stir and serve. PRODUCT WILL BE HOT, USE CAUTION. STOVE TOP: 1. Combine contents of one packet and 3 oz of water in a bowl. Stir thoroughly. Let sit for 5 minutes to hydrate vegetables. 2. Combine hydrated egg mixture in an 8” nonstick sauté pan. 3. Cook 1 to 2 minutes over medium heat stirring occasionally and serve. PRODUCT WILL BE HOT, USE CAUTION.

In my opinion this meal is not fit for human consumption. I wouldn’t even feed this to my dog, let alone a stray cat. Can you imagine eating this way, every meal for an entire month? If weight loss is your goal, adapting to a whole foods diet will help you achieve this naturally. Limiting calories, while eating garbage isn’t the approach you want to take. Ready-to-go diet foods like this are just as bad if not worse than fast food. These products are pollutants: fiber-less to extend shelf life and fortified with vitamins so that they can be classified as food. Food options, like the scrambled eggs described above, are unacceptable, yet Americans continue to commit their money and time to these gimmicky diet foods. In order to become a thinner, healthier population, we have got to stand up and fight the war against toxic food.

Chocolate-Hemp Protein Bars

March 20, 2012

Makes around 10 bars 

Halved and altered just slightly from the original recipe, these bars are not only filled with protein, they are also pretty tasty. They are sweet, but I added sea salt to counter balance the sugar from the dates. Have them as a mid-day snack or a super nutritious dessert.

Dry ingredients

½ cup (240 ml) pumpkin seeds

1/2 cup (240 ml) coconut flakes

1/4 cup (120 ml) hemp seeds

1/4 cup (120 ml) hemp protein powder

3 tbsp rolled oats

2 tbsp chia seeds

2 tbsp cacao nibs

 

Wet ingredients

10 fresh medjool dates, pitted

3 tbsp coconut oil, melted

2 tbsp coco powder

1/2  tsp vanilla extract

¼ tsp sea salt

In a food processor, pulse the dry ingredients quickly. Do not over-process, you want it crunchy. Place the mixture in a bowl and set aside. Add all wet ingredients to the food processor and blend to combine. The consistency will look very “
Powerbar-ish”, sort of like Silly Putty. Pour the “wet” ingredients over the dry ingredients, add the oats and stir (mashing the dry into the date mixture) until well combined. Spread the mixture evenly into a small baking dish and press firmly to make sure it becomes quite compact. Place in the fridge for about 30 minutes. Cut into bars. Wrap them in parchment paper and store in an air-tight container. Will keep around a week in the fridge.

Spring Pasta Primavera

March 19, 2012

We couldn’t be getting better weather in the northeast! The daffodils are in full bloom, along with pink blossoming trees in Central Park. With temperatures in the 70’s and the sun shining bright, I am in full spring swing! My favorite winter staples of kale and roasted squash are a thing of the past; bring on the asparagus! To celebrate my husband’s birthday last night, I threw together all of my favorite spring vegetables with whole-wheat pasta for a healthy and refreshing pasta primavera. I also made a salad of endive, red and green lettuces, cherry tomatoes and shaved radish. For dessert we ate berries and cacao studded coconut macaroons. Luckily there was plenty for me to eat left over (with a little doctoring!) for lunch today (pictured above and below). Here is the recipe:

Pasta Primavera

Serves 6-8

Ingredients for Pasta

1 bunch asparagus, sliced super thin on the bias

1 bunch scallions, sliced super thin

1 bag, frozen peas defrosted and patted dry

1 handful fresh basil, roughly chopped

1 handful fresh dill, roughly chopped

1 handful fresh mint, roughly chopped

1 handful fresh parsley, roughly chopped

1 can artichoke hearts in water, chopped

½ cup shaved Parmesan cheese

1/3 cup pine nuts, lightly toasted

2 T cultured pasture butter, cut into small cubes

Juice and zest of 2 Meyer lemons

Juice of 1 lemon

1 T whole-grain mustard

Salt and pepper to taste

¼ cup extra virgin olive oil, to finish

1.25 lbs. whole-wheat pasta (Approximately 1 and ¼ bags fusilli)

Procedure

  • Add first 11 ingredients to a large serving bowl and toss to combine. Season with salt and pepper.
  • Bring a large pot of salted water to a boil.
  • While you wait for the water to boil, prepare the vinaigrette by whisking the mustard and olive oil into the lemon juice. Season with salt and pepper.
  • Add pasta to boiling water and stir. Reserve 1/3 cup pasta water and add to the green vegetables (adding starchy pasta water helps create a sauce and combine all the ingredients together).
  • When pasta is al dente drain and add to bowl. Drizzle with olive oil and toss well.

Next day lunch

Add 1 small can (75 g) Italian tuna packed in olive oil and a big handful of baby arugula. Squeeze juice from ½ lemon and toss to combine.

Guest Post: Sayler Crouchley Wellness

March 16, 2012

To piggy-back on the ANDI rated super-foods I shared with you yesterday, today I’d like to feature a fellow nutrition-guru, certified nutrition counselor, Sayler  Crowley. Sayler started Sayler Crouchley Wellness to educate her clients on living a healthy and balanced lifestyle. Thanks to Sayler’s comprehensive research, here are a bunch more power foods to incorporate into your diet:


Power Foods to Add Into Your Diet

  1. Eggs – Dig in to eggs, yolks and all: They won’t harm your heart, but they can help you trim inches. Women on a low-calorie diet who ate an egg with whole wheat toast each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. “Egg protein is filling, so you eat less later in the day,” says David Grotto, R.D., author of 101 Foods That Could Save Your Life (Bantam). *Omelets and scrambles are obvious choices, but if you can’t cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week. An easy recipe: Vegetable Frittata.
  2. Kale – Kale has long been labeled as a garnish. You should move this green from the side to the center of your plate and eat more of it! One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium. But kale’s earthy flavor might take some getting used to. Spinach, another nutrient powerhouse, is a milder-tasting option. *Mix chopped raw kale into cooked black beans for a protein/fiber combo that will keep you full and satisfied.
  3. Oats – Oatmeal has the highest satiety ranking of any food, and unlike many other carbohydrates, oats – even the instant kind – digest slowly, so they have little impact on your blood sugar. All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving. *Instead of using breadcrumbs, add oats to turkey meat loaf and other recipes that call for breadcrumbs – about 1 cup for a recipe that serves eight.
  4. Lentils – Lentils are a belly flattener. They’re high in protein and soluble fiber, two nutrients that stabilize blood sugar levels. Eating lentils helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area. *There are many varieties of lentils, but red and yellow cook the fastest (in about 15 to 20 minutes). Add cooked lentils to a pasta sauce for a heartier dish. Their mild flavor blends right in, and because they’re high in protein, you can skip meat altogether.
  5. Goji Berries – These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein (They also have more beta-carotene than carrots.). Snack on them in the mid afternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon – which does add up quickly so keep tabs on how much you are consuming as they are delicious! *Mix 1/4 cup of the dried goji berries (from health food stores) with 1/4 cup raisins and 1/4 cup walnuts for a nourishing trail mix.
  6. Wild Salmon – Not only do fish fats keep your heart healthy, but they shrink your waist, too. Omega-3 fatty acids improve insulin sensitivity – which helps build muscle and decrease belly fat. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it contains fewer pollutants. *Simply add lemon juice, 2 tbsp of mustard, and 2 tbsp of capers for an easy and quick broth to cook your salmon in.
  7. Apples – An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who consumed an apple before a pasta meal ate fewer calories overall than those who had a different snack. “Apples are high in fiber – 4 to 5 grams each – which makes them filling,” says Susan Kraus, R.D. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an “apple shape.” *Apples are the ideal on-the-go low-calorie snack. For a pie-like treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave for 1 1/2 minutes.
  8. Blueberries – Blueberries have the highest antioxidant level of all commonly consumed fruit. They also deliver 3.6 grams of fiber per cup. Many studies have shown fiber to actually prevent some of the fat you eat from being absorbed because fiber pulls fat through the digestive tract. *Instead of topping your cereal with fruit, fill your bowl with berries, then sprinkle cereal on top and add milk or yogurt.
  9. Pomegranates – Don’t fall for all the hype about the juices as they are sugar traps. Let’s give the seeds of the fruit the attention that they deserve. In addition to being loaded with folate and disease-fighting antioxidants, they’re low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet. *Eat the raw seeds on their own (many grocery stores sell them preshucked) as a snack at your desk. Use them in salads; they’re especially delicious on raw baby spinach with beets.
  10. Chilies – One reason to spice up your meals: You’ll crank up your metabolism. A compound in chilies called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chilies. Plus you can’t gulp down spicy food, and eating slowly gives your brain time to register that your stomach is full, so you won’t overeat. *Stuff chilies with cooked quinoa and marinara sauce, then roast them. To mellow a chili’s heat, grill it until it’s almost black, peel off charred skin and puree the flesh. Add the puree to pasta sauces for a one-alarm kick. Or stir red pepper flakes into any dish you enjoy.
  11. Yogurt – Many RD’s refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbohydrates, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, people on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt. *Use lowfat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice. You’ll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions. Beware of flavored yogurts as they are sugar traps. Try to eat plain yogurt with fresh fruit in it instead. If you need sweetness add a touch of honey or better yet, applesauce.
  12. Quinoa – Curbing hunger takes two nutrients eaten in tandem; protein and fiber. This whole grain packs a whole lot of both into one tiny little space. *Serve quinoa instead of rice with stir-fries, or try it for breakfast: Cook 1/2 cup quinoa in 2/3 cup water and 1/3 cup orange juice for 15 minutes. Top with 1 tbsp each of goji berries and chopped walnuts.
  13. Sardines – These tiny fish are the unsung stars of the sea. They are high in protein and loaded with omega-3s, which also help the body maintain muscle. And they’re low in mercury and high in calcium, making them a smart fish pick for pregnant women. If the flavor doesn’t appeal to you, soak them in milk for an hour; it will remove any trace of fishiness. *Use sardines in recipes you like that call for anchovies, including Caesar salad and stuffing. Or make a sardine melt: Toss whole sardines with chopped onions, fresh herbs and diced celery, and some yogurt in place of mayo. Put the mixture on top of a slice of pumpernickel or rye bread, cover with a slice of light jarlsberg cheese and melt.
  14. Parmesan – Drop that rubbery lowfat cheese and pick up the real stuff. Parmesan does not pack the saturated fats that other cheeses do, and a little goes a long way to add intense flavor to otherwise bland dishes. Try adding a tsp to your steamed veggies, mashed butternut squash, mashed cauliflower, baked chicken and fishes. *You can also buy a large chunk of parmesan and eat 1 oz with an apple and pear for a fiber/protein snack combo.
  15. Avocado – Don’t let the fat content of an avocado (29 grams) scare you-that’s what makes it a top weight loss food. The heart-healthy monounsaturated fat it contains increases satiety. *Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, so it’s best to watch your portions. One easy way to do it: Try Wholly Guacamole’s 100-calorie fresh guacamole packs ($3; grocery stores or WhollyGuac.com). They’re easy to pack in your lunch and pair with chopped vegetables.
  16. Olive Oil – Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that’s hardly its only slimming feature. Research shows it has anti-inflammatory properties. Chronic inflammation in the body is linked to metabolic syndrome along with other diseases and conditions. *Drizzle your salad with olive oil and you’ll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes. Or toss pasta with a few teaspoons of olive oil, fresh basil and sautéed garlic.

Introducing ANDI

March 15, 2012

Allow me to introduce you to ANDI. Developed by Joel Fuhrman, M.D., the acronym ANDI stands for “Aggregate Nutrient Density Index.” An ANDI score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities. No matter what, if you make fruits and vegetables the focus of your meals, you are steps ahead of the game. Now, give yourself bonus points if your favorite ingredients are part of the top ten lists below.

As you can see, I’ve highlighted and grouped some of the ingredients by color to give you an idea of how to pair ingredients together. Below are a few dishes that I have made in the past that feature several of ANDI’s highly ranked.

RED: kale salad with toasted coconut, sesame and barley

RED: kale salad with toasted coconut, sesame and barley

Toss together an "Asian Slaw" salad with the RED ingredients you see to the left (this salad also has carrots and purple cabbage). Dress with a vinaigrette made of fresh ginger, miso, brown rice vinegar and toasted sesame oil.

ORANGE: "asian slaw"

GREEN: spiced lentils with watercress, radicchio and figs

BLUE: millet, flax, walnuts, blue/straw and raspberries

Sources:

http://www.wholefoodsmarket.com/healthstartshere/andi.php

http://www.drfuhrman.com/library/article17.aspx

 

Think Beyond Your Waistline: Feed Your Brain

March 5, 2012

Why does the word “weight” automatically have a negative connotation? Do you, like me, automatically think of your mid section when you think of weight, whether it be gaining or losing it? After watching a segment of the Today Show this morning that featured Hungry Girl and her Top Pick 300 Calorie Foods, it got me thinking. We are playing a mind game with ourselves when it comes to food. I am the opposite of Hungry Girl. Her motto is teaching people how to max out on food, while minimizing caloric intake. She stands by  “guilt-free” snack-packs, energy bars, frozen meals, sugar and fat-free desserts and meat-less burgers. Hungry Girl, also known as Lisa Lillien, tells us how to fool our stomachs. Fool our stomachs! Well guess what? Our brain controls the sensations in our stomach, so you better not mess with either one of them. When you set out to fool someone (or something), you compromise their (its) wellbeing. When your body needs fuel, aka calories, your brain lets you know its time to eat. Why then, would you eat something that has been altered and stripped of calories? Minimizing calories directly correlates with minimizing nutrition. Foods are no longer whole, let alone real. When we eat processed “food like substances”, our brains will continue to signal us  to eat, eat, eat, until we get the nutrients and calories required to function properly.

Listen to you body. Be kind to yourself. Eat real food. Don’t be fooled by Hungry Girl.

A few Things to Keep In Mind:

  • The weight of the human brain is about 3 lbs: this is a significant percentage of our body weight, therefore it is imperative to keep this organ healthily fueled.
  • The brain is made up of about 75% water: drink water.
  • The human brain is the fattest organ in the body and may consists of at least 60% fat: this is why you must incorporate fat into your diet.

Source: http://www.nursingassistantcentral.com/blog/2008/100-fascinating-facts-you-never-knew-about-the-human-brain/