tag:blogger.com,1999:blog-18518378635720268592024-02-20T10:36:13.648-06:00Grains&MoreMira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.comBlogger487125tag:blogger.com,1999:blog-1851837863572026859.post-68156288441265056332013-03-05T17:34:00.000-06:002013-03-05T17:34:02.785-06:00moving right along<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSN0IoSVhuGdAMf3tShfQthuKjXXZWWLAej6YzfldQN7mvZ19fW9R-FdgoSDlA0ssvt2IuplKMbYePbqcmVth9HIpWdIn6xrhVOFOOiDIODjRR-Tr-eGn5hnDj4HdKnLp2H4aidsh4B1qV/s1600/Screen+shot+2013-03-05+at+5.23.49+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="352" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSN0IoSVhuGdAMf3tShfQthuKjXXZWWLAej6YzfldQN7mvZ19fW9R-FdgoSDlA0ssvt2IuplKMbYePbqcmVth9HIpWdIn6xrhVOFOOiDIODjRR-Tr-eGn5hnDj4HdKnLp2H4aidsh4B1qV/s400/Screen+shot+2013-03-05+at+5.23.49+PM.png" width="400" /></a></div>
The dust has settled, the boxes have all been unpacked, the curtains are up and I'm settled in at the new place.<br />
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Not without a few hiccups, but when is moving ever easy?<br />
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I'm grateful for all of you who waited patiently for this transition; this will be the last post at this site. I'm integrating the blog into the <a href="http://grainsandmore.com/blog" target="_blank">new website</a> can't wait for you to check it out.<br />
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The same great content, information, recipes, and ideas about food, holistic nutrition, and health is still available, you'll simply need to head on over to the new place located at <a href="http://grainsandmore.com/blog">http://grainsandmore.com/blog</a>. <br />
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If you've found this page for the first time please be aware that I will no longer be monitoring this blog, I'm leaving it up for a few months to get all the content sorted out at the new place.<br />
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In other big news I'm also very happy to announce that my book is thisclose to publication and want to encourage you to visit<a href="http://thepantryprinciple.net/" target="_blank"> http://thepantryprinciple.net</a> where you can get a sneak peek at the cover in advance of publication.<br />
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Thanks for all of the support and readership, I hope to see you over at the new place.Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com0tag:blogger.com,1999:blog-1851837863572026859.post-75619060719428143582013-02-02T08:11:00.000-06:002013-02-02T08:11:00.131-06:00pardon the dust...<div class="separator" style="clear: both; text-align: center;">
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As those of you who are regular readers know, I've been working on my book, <a href="http://www.facebook.com/ThePantryPrinciple" target="_blank">The Pantry Principle</a>. It's taking longer than anticipated however the wait, and the end result, are going to be totally worth it. I've been learning a lot and we're putting the finishing touches on it in this final editing phase. I'm very pleased with the way it's going and I'm sure those of you who have/will purchase(d) it will feel the same say.<br />
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What I haven't told you is that I've also been making major changes to my <a href="http://www.grainsandmore.com/" target="_blank">website</a> and, by extension, to this blog. Without going into a long, involved explanation, I'm moving to a different platform that will allow me to more fully integrate the blog and my website. <br />
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I'm very excited about the new setup. I've been working with Jasmine and her amazing team over at <a href="http://910west.com/">910West.com</a> and the results are gorgeous! However, wanting to make sure all of the last few years of information, recipes, tips and more moved over to the new site we've gotten to the point where I need to take a short break from blogging so we can safely port everything over, spiff it up and give it a once over before we turn this back on again.<br />
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Once everything is set up I'll post here one last time to give everyone the new feed location. Those of you who are subscribed through Feedburner should be automatically redirected. Anyone using a different feed reader may need to resubscribe.<br />
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Thanks for you patience. Just wait till you see the new place, it looks great.Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com4tag:blogger.com,1999:blog-1851837863572026859.post-21273301364595117692013-01-30T09:26:00.000-06:002013-01-30T09:26:00.299-06:00eating brown rice to fight diabetes<div class="separator" style="clear: both; text-align: center;">
<a href="http://upload.wikimedia.org/wikipedia/commons/8/82/Par_cooked_brown_rice_-_stonesoup.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="http://upload.wikimedia.org/wikipedia/commons/8/82/Par_cooked_brown_rice_-_stonesoup.jpg" width="265" /></a></div>
It is estimated that 18 million Americans have type 2 diabetes, and the
number is increasing. Researchers at the Harvard School of Public Health
have noted that the consumption of white rice has also increased
drastically. These researchers found that eating five or more servings
of white rice per week increases the chance of developing type 2 diabetes.
Conversely, Dr. Qi Sun, an instructor at Brigham and Women’s Hospital in
Boston, discovered that replacing 50g of white rice with an equal amount of
brown rice lowers the risk of type 2 diabetes by 16%. (Brown Rice vs. White
Rice: Which is Better? Bill Hendrick, Web M.D. Health News, June 14, 2010).<br />
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It is also important to note the study found that replacing white rice with
other whole grains such as barley and wheat resulted in a 36% reduction in
the occurrence of type 2 diabetes. The study mentioned above suggests brown
rice benefits when included regularly in meals.
In three studies conducted by the Health Professionals Follow-Up Study and
the Nurses’ Health Study I and II, scientists studied rice consumption and
compared it to diabetes risk in 39,765 men and 157,463 women. Adjustments
were made for age, lifestyle and dietary risk factors. They found
individuals who ate five or more servings of white rice had a 17% increase
in their risk of diabetes. Their research also found that eating two or
more servings of brown rice per week resulted in an 11% reduced risk of type
2 diabetes. This study is another strong indicator for brown rice benefits.
(Ibid)<br />
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The difference between the two types of rice is a difference in what is
termed the glycemic index. The glycemic index measures how quickly a
certain food raises blood sugar levels. The studies mentioned above found
that white rice has a higher glycemic index than brown rice. This is
believed to be due primarily to the refining process. When brown rice is
refined there is a loss of fiber, vitamins, and minerals such as magnesium.
The brown rice also contains essential nutrients such as lignans,
phytoestrogens, and phylic acid. All of these minerals and nutrients are
believed to aid in the prevention of type 2 diabetes. Whole grain foods have
also been shown to possess compounds which lower blood pressure and prevent
cancer. (Ibid)<br />
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The underlying cause of type 2 diabetes is believed to be insulin
resistance. The body’s cells become resistant to the insulin produced by
the pancreas. Insulin is necessary to transport glucose into the cells. As
the body ages, the cells become resistant to insulin, and they require more
insulin for this transport process. When a food with a high glycemic index
such as white rice is ingested, the blood glucose level spikes, which
requires a high amount of insulin. The increased insulin in the bloodstream
results in a drop in the blood glucose. It is these spikes and drops that
cause damage to the peripheral nerves and blood vessels, resulting in damage
to the eyes, kidneys, heart, and lower extremities.<br />
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While brown rice benefits seem evident, preparing it can prove challenging.
Brown rice is provides more fiber than white rice and requires more water and a longer
cooking time. A possible alternative to conventional preparation is to use
a digital rice cooker. Rice cookers contain an inner pan that sits on an
element. Certain amounts of rice and water are added to the cooker. The
cooker senses when the rice is cooked by the temperature of the inner pan.
This eliminates much of the guess work in preparing the rice.<br />
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Vegetables and sauces can also be added to enhance flavor. Eating brown
rice not only increases an individual’s chance of preventing diabetes but
can add a tasty addition to any meal. For some tasty recipes and more information be sure to check out “<a href="http://food.unl.edu/c/document_library/get_file?uuid=514ae581-aeb8-4c29-8af9-7a9f1155c069&groupId=4089458">Now, You’re Cooking with Brown Rice!</a>” by Alice Henneman, MS, RD, of the University of Nebraska, Lincoln, Extention, Lancaster County.<br />
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Matthew Laphet is the Co-creator of<a href="http://www.rice-cooker-guide.com/brown-rice-cooker.html"> Rice Cooker Guide.com</a>.<br />
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<i><span style="font-size: x-small;">Photo: Lobo</span></i>Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com5tag:blogger.com,1999:blog-1851837863572026859.post-61168816393592302482013-01-28T14:56:00.001-06:002013-01-28T14:56:56.141-06:00on my mind monday 01.28.13<div class="separator" style="clear: both; text-align: center;">
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It's never the same two weeks in a row. A collection of what I find interesting in the world of food, nutrition, and holistic health. Here's what's on my mind.<br />
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<a href="http://www.medpagetoday.com/Ophthalmology/GeneralOphthalmology/36943" target="_blank">Aspirin use linked to macular degeneration</a> - While not definitive, it appears that there may be some connection between regular levels of aspirin use and macular degeneration. <br />
The first thing that comes to mind is why there would be a high need for aspirin use in the first place. Second would be to nutritionally support ocular health. Lutein and zeaxanthin are both recognized as antioxidants that appear to reduce the risk of certain eye diseases including age-related macular degeneration (AMD) but I believe would also be supportive for overall ocular health. These carotenoids can be found in dark leafy greens such as kale, spinach, and collard greens as well as in eggs. Vitamin C is another antioxidant that is good for your eyes; it can slow the progress of loss of visual acuity as well as AMD Vitamin C is available in fruits and vegetables especially red bell peppers, broccoli, cauliflower, strawberries, citrus fruits, tomatoes and dark leafy greens. Zinc, a trace mineral, is also important as it helps to create melanin, a protective pigment; it can be found in spinach, sea vegetables, basil, thyme, and pumpkin seeds.<br />
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<a href="http://www.dailymail.co.uk/health/article-2266472/Eating-hot-food-plastic-plates-increase-risk-kidney-stones.html" target="_blank">Eating hot foods off melamine plates may increase risk of kidney stones </a>- Yes, those melamine plates and bowls may be cute, but, as with any plastic-type material, when they are exposed to hot foods some of the substance can migrate into the food. And once it's in the food, if you eat it, it's in you. Of course <a href="http://thisgreenearth.wordpress.com/2011/04/05/toxic-take-out-styrofoam-boxes-food-cancer/" target="_blank">styrofoam is one of the worst offenders</a> but how many of us remember to take our own to go boxes to the restaurant with us? I'm trying to get better at this. And I have gotten rid of all non-glass or ceramic dishware. Well, except the sentimental pieces such as the bowl my daughter made in second grade. But I am careful not to use them for hot things. And I keep, little by little, chipping away at the amount of plastic that comes into contact with my food. Now to just remember to bring those glass containers to the restaurant....<br />
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<a href="http://www.bitrebels.com/technology/ramen-bowl-iphone-dock-facetime/" target="_blank">Ramen bowl iPhone doc</a> - I'm not a huge fan of this product. One I'm guessing it's made from melamine (see the article above). Two, this kind of product encourages people to be more focused on their phone. It's a proven fact that if we are engaged in another activity when eating, such as watching television, or in this case, being on the phone, we tend to eat more. We are not mindful about what we are eating nor are we nourishing ourselves properly. We're distracted and less aware of what and how much we are eating. This product isn't available yet but I hope it doesn't come to market too soon.<br />
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<a href="http://www.wbur.org/2013/01/17/digital-lives-i?google_editors_picks=true" target="_blank">Technology fasting</a> - This is a great idea. A few years ago I had heard of the concept of news fasting. Taking a break from the overwhelmingly negative news feed that occupies us and is more and more readily available. It stresses us out, but somehow we can't seem to help ourselves. But by taking a break we de-stress, just a little bit. Now is the idea of a technology fast. I admit this is a hard concept as I find myself regularly interacting with technology. But I'm planning to give it a try. To take an entire day where I spend no time on the computer and plan to only use my phone for phone calls. I'm willing to bet that, just as with a news fast, a technology fast is going to feel pretty good.<br />
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<i><span style="font-size: x-small;">photo: mconnors</span></i>Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com0tag:blogger.com,1999:blog-1851837863572026859.post-30372000931240787992013-01-26T11:30:00.000-06:002013-01-26T11:30:01.815-06:00the health concerns of unhealthy eating<div class="visually_embed" data-category="Health" rel="infographic">
You may think that processed food is an inexpensive way to feed your family. But what are you really paying in terms of your health?<br />
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<img alt="Processed Produce; The Health Concerns of Unhealthy Eating" class="visually_embed_infographic" rel="http://thumbnails.visually.netdna-cdn.com/processed-produce-the-health-concerns-of-unhealthy-eating_50ffe55dc856d.jpg" src="http://thumbnails.visually.netdna-cdn.com/processed-produce-the-health-concerns-of-unhealthy-eating_50ffe55dc856d_w587.jpg" />
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<a href="http://visual.ly/processed-produce-health-concerns-unhealthy-eating?utm_source=visually_embed" id="visually_embed_view_more" target="_blank"></a>
<link href="http://visual.ly/embeder/style.css" rel="stylesheet" type="text/css"></link>
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Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com0tag:blogger.com,1999:blog-1851837863572026859.post-82066079748657684262013-01-24T09:54:00.000-06:002013-01-24T09:54:00.287-06:008 tips to prevent food waste<br />
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This <a href="http://www.youtube.com/watch?feature=player_detailpage&v=7xK4W85MoJE">video about food waste</a> from the BBC highlights just how much food is wasted in developed countries. Some of it is due to confusion about labeling but much of it is due to carelessness. Food has become so cheap that we don't value it and discard it easily. <br />
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This is balanced by the unfortunate sadness of obesity, too many people consuming too much food (and often the wrong kinds of foods but that's a topic for another day). So while I don't encourage polishing off your plate if you have eaten enough, I also don't encourage throwing away large amounts of food.<br />
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Given the high number of people who don't have enough to eat in the premier nations, let alone the rest of the world, this is a major issue. If we continue to think there's not enough food we continue to pave the way for GMO foods. And as we've seen, increased use of GMOs causes <a href="http://www.reuters.com/article/2012/10/02/us-usa-study-pesticides-idUSBRE89100X20121002" target="_blank">increased use of pesticides</a> not the decrease that was initially promised. GMO also appears to be causing a huge increase in Irritable Bowel Disorders as it<a href="http://articles.mercola.com/sites/articles/archive/2011/12/10/dr-don-huber-interview-part-1.aspx" target="_blank"> destroys intestinal flora</a>.<br />
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So what are we to do about food waste? How do we address this issue and stop the senseless destruction of massive amounts of food. Food which took many man-hours to grow, nurture, harvest, transport, produce, and provide? Food which someone had to work hard to earn the money to pay for it. Food which might have provided a meal to someone in need.<br />
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One is to look at our consumption habits. If we routinely throw out certain fresh foods perhaps we're buying too much. If we collect foods in containers, letting them turn grey and fuzzy before we throw them out, perhaps we are preparing too much. Or perhaps we're not just packaging them attractively enough to be appealing for a second or third meal.<br />
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In our house we've implemented a few of the following strategies to help reduce food waste.<br />
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<ul>
<li>Shop more frequently: I know this is a pain in the rear. However, while I have a fully stocked <a href="http://www.facebook.com/ThePantryPrinciple" target="_blank">pantry</a> of staple products, I find I do better when I shop 2-3 times per week for fresh items buying only what I need for the next couple of days. This requires menu planning and making it a habit to not impulse buy. </li>
<li>Only buy what you will use: This can be a challenging habit to implement. Oftentimes we purchase because it's on sale. Or we think 'I've always wanted to make that.' Perhaps we say to ourselves 'I think I just saw a recipe for that.' And if we don't get to that item, it winds up in the trash. If we only buy what we know we will use there will be much less waste.</li>
<li>Plan for leftovers: With only three people in the house, all on varying schedules, I have had to change my cooking habits. When I cook a whole chicken, for example, I already know the meals that will be the result of that meal, having several recipes that call for cooked chicken.</li>
<li>Scaling back: No longer cooking for five people on a daily basis I have learned to scale back family favorite recipes or to know that half of the meal will be stored in the freezer for a later meal.</li>
<li>Sharing purchases: I've been building a network of friends with whom I can share larger purchases. For example, 10 pounds of onions is much less expensive than purchasing them either on a per pound basis or in a three pound bag. However unless I'm planning on making frequent batches of onion soup I can't go through it all quickly enough. If I share with one or two friends we all get the benefit of the less expensive price and there is bound to be less waste.</li>
<li>Attractive use of leftovers: (That sounds rather silly but I couldn't think of a better way to phrase it). Using wide mouth pint jars to make a meal-in-a-jar from leftovers somehow seems much more attractive to people than looking at a collection of plastic containers where you have to open and peer at each one to decide which one(s) you want to eat. This food saving tip also includes learning to make a composed plate with perhaps one new food (usually a quick saute of some kind) and arranging everything well on the plate. If you put the same attention into arranging a plate of leftovers as you do a plate of fresh cooked food, people will respond positively. If you plop it wherever on the plate and just lump it there, they are less enthused about the meal.</li>
<li>Rummage cooking: I'd love to see a t.v. show on this concept (rather than the immensely stocked everything-you-could-imagine pantries) and it's one that takes a bit of practice. This is where I notice that the refrigerator is getting full. I look at the ingredients and begin to plan what I can make for a menu using up those last bits. I'll confess that in the beginning it was usually a soup or stew. But as I learned to put flavor profiles together we began to have more varied meals. While not all of them are successful as a "menu" they are all tasty and a great way to prevent waste.</li>
<li>Serve smaller portions: It's always better to go back for seconds than to have too much on the plate. Studies have shown that <a href="http://www.foodbubbles.com/blog/2009/02/20/the-bottomless-soup-bowl-experiment/" target="_blank">we eat more than we think</a> if we have larger portions in front of us.</li>
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I'd love to hear your tips and tricks for preventing food waste. What habits have you learned? <a href="mailto:mdessy@grainsandmore.com" target="_blank">Email me</a> or share below.Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com3tag:blogger.com,1999:blog-1851837863572026859.post-34491130811254699362013-01-23T08:38:00.000-06:002013-01-23T08:38:00.125-06:00maple syrup, your health's natural sweetener<div class="separator" style="clear: both; text-align: center;">
<a href="http://upload.wikimedia.org/wikipedia/commons/c/ce/Syrup_grades_large.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="http://upload.wikimedia.org/wikipedia/commons/c/ce/Syrup_grades_large.JPG" width="400" /></a></div>
Achieving and maintaining a healthy lifestyle is arguably the most rewarding and satisfying goal you can set yourself. However, ensuring a holistic and healthy life involves the adoption of many different factors, from getting adequate amounts of exercise to implementing a fulfilling and balanced diet. When people think of healthy and balanced diets, they naturally think of foods like green vegetables, brown rice and lean protein.<br />
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Not many people stop to look at their sweetener choices. However, maple syrup, made from the sap of the black or red maple tree, is an alternative to highly processed white sugar that contains less calories than honey. With many nutritional benefits, it is a sweetener worth considering. It is important to note that sugar consumption, even from healthier sources, can still present health challenges when consumed in excess.<br />
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Maple syrup is characterised by its rich and earthy taste, natural sweetness, and thick, amber appearance. It is made by piercing the trunk of a red or black maple tree, allowing the sap to trickle out. At this point, the sap is clear in appearance and tasteless. It is then boiled to evaporate the water content, creating a syrup with a high sugar content (about 60 percent) and rich, distinctive taste. Upon boiling, it also adopts its golden coloring which can be found in four different grades from Grade A light amber to Grade B.<br />
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Like many other healthy foods, maple syrup is considered a functional food; one that has additional health benefits compared with other foods. Many functional foods have specific nutrients and medicinal benefits that help to combat disease and promote optimum health. Just one ounce of maple syrup contains 22 percent of a person’s recommended daily consumption of manganese, an important antioxidant. Sufficient manganese consumption is essential to ensuring healthy and strong bones, as well as good functioning of the brain and nerves. Manganese is a great natural anti-inflammatory component, which can help the healing process. It is also significant for supporting healthy kidneys, liver and pancreas.
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Maple syrup is also high in zinc, utilized by the cells in our bodies to combat illness and ensure a healthy immune system. Zinc deficiency can lead to a number of health problems, most of which are linked to the body’s immune system; it typically results in a lack of white blood cells (specifically B cells, T lymphocytes and macrophages), which are essential for rapid immune response.<br />
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Due to the high levels of zinc and manganese found in maple syrup, consumption also has considerable benefits for reproductive health. This is particularly significant for men, as the prostate requires higher levels of zinc than any other part of the body. Higher zinc intake can decrease the risk of prostate cancer, as well as decreasing prostate size. And the manganese in maple syrup helps support a healthy male reproductive system as it aids the production of sexual hormones. For women a deficiency in magnesium is believed to have a strong link to premenstrual syndrome (PMS).<br />
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As mentioned already, maple syrup is a great source of zinc, an antioxidant that decreases the risk of heart complications. A healthy intake of zinc ensures that endothelial blood cells are working properly, it also protects against damage to the inner linings of blood vessels leading to and from the heart. Damage is typically caused by harmful oxidized fats, which zinc helps to break down. By consuming the recommended portions of zinc and manganese, you are increasing good cholesterol (HDL) and decreasing bad cholesterol (LDH).
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The health benefits of maple syrup should not be ignored. By adding this natural sweetener, in moderation, to your healthy and balanced diet, you are contributing to your overall, holistic health. With it's delicious flavor and functional benefits, maple syrup provides a sweetness that should be part of everyone’s lives.
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<i>Lily Rolfe writes health articles on behalf of a number of on and offline health providers based in the US. She is strongly interested in healthy eating and exercise as preventative measures which are, after all, much better than any cure.</i><br />
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<i><span style="font-size: x-small;">photo: Dvortygirl</span></i>Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com0tag:blogger.com,1999:blog-1851837863572026859.post-84675258915953792632013-01-21T09:41:00.000-06:002013-01-21T09:41:00.182-06:00on my mind monday 01.21.13<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbilkCf5xdzRMxPGI2DPhu78vqIy37-CRZG2TyQCZCuiJFbR9k2gRbL4KhbySauv1Mt7H89j8jZzuUr-stKMNh3SYBJZdOla9aqT__4PGq0JP8UHH7l6uM4Xysml7mPlQv6D0LwHno0r7C/s1600/mconnors.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbilkCf5xdzRMxPGI2DPhu78vqIy37-CRZG2TyQCZCuiJFbR9k2gRbL4KhbySauv1Mt7H89j8jZzuUr-stKMNh3SYBJZdOla9aqT__4PGq0JP8UHH7l6uM4Xysml7mPlQv6D0LwHno0r7C/s400/mconnors.png" width="400" /></a></div>
It's never the same two weeks in a row. A collection of what I find interesting in the world of food, nutrition, and holistic health. Here's what's on my mind.<br />
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<a href="http://www.dailymail.co.uk/health/article-2258336/Eating-fatty-diet-reduce-mans-sperm-count-40.html" target="_blank">Eating a fatty diet may reduce sperm coun</a>t - the study mentioned in this article does not show a definitive correlation, but a probable one. However, of more interest to me is the fact that saturated fats are, once again, being vilified. Saturated fat in excess is indeed not a healthy choice. However, it is required for, among other things, hormone production, so curbing saturated fat intake to excess is also not healthy. Of only minor mention in the article but, I believe, more significance, is the impact that obesity has on sperm health. Male obesity has risen dramatically over the past three decades and has been accompanied by an increase in male infertility. This is an issue that needs to be more directly addressed for those who wish to have children.<br />
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<a href="http://www.dailymail.co.uk/health/article-2257805/E-numbers-young-childrens-medicines-trigger-hyperactivity.html" target="_blank">Artificial colors in medications can trigger hyperactivity</a> - When I work with clients I encourage them to remove artificial colors from their diets. These petrochemical-based substances do not belong in our diet or our bodies. There are many studies which support this. One major challenge, however, is that while you can choose foods, toothpaste, and personal care products which do not have color in them, you cannot control medications as easily. And any artificial color that goes into the body can have an effect. As I wrote about over a year ago in this <a href="http://www.dailymail.co.uk/health/article-2257805/E-numbers-young-childrens-medicines-trigger-hyperactivity.html" target="_blank">article on color-free supplements</a>, it is healthier to have color-free choices. My hope is that eventually manufacturers will either choose plant-based color options, offer color-free options, or find a different way to identify medications that does not rely on petrochemicals.<br />
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<a href="http://www.dailymail.co.uk/femail/article-2260017/Stay-younger-longer-little-help-Vitamin-K-hot-supplement-2013.html" target="_blank">Vitamin K the supplement of 2013?</a> - I get really upset when the news claims a particular food, superfood, or supplement is the "it" item of the year. Unfortunately in this country we have a habit of thinking that if a little bit is good a lot must be better. Witness what happened with soy...it was noted that Asians, who eat more soy, have less incidence of certain illnesses. So Americans added soy to their diet in huge measure. Soy milk, soy cheese, soy meat, soy ice cream, the list goes on. The problem is that we eat more unfermented soy than the Asians do, we eat genetically modified soy, and we're not responsible about how we add this highly phyto-estrogenic, goitrogenic substance to our diet. Adding vitamin K through food is not a bad thing, it can help to ensure that we have enough in our diet. Found in dark leafy greens it's a good thing to add to the diet. But to start supplementing without knowing whether you need it or not is not a good choice While it is not known to be toxic, consuming too much has been reported to cause tingling or numbness in the hands and feet. So by all means add dark leafy greens to your diet. However if you are considering supplementing because it's the big thing of the year, consider testing your micronutrient status first to see if you really need it.<br />
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<a href="http://www.organicconsumers.org/articles/article_26853.cfm">India's Packaged Food To Have GM Label</a> - I'm so happy to see labeling of GMOs. I hope that it will grow beyond just packaged foods and eventually include fresh foods as well as meat, dairy, and eggs. After all, if the animals are fed GMOs the products we get from them are also GMO.<br />
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This video about food waste from the BBC<br />
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<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/7xK4W85MoJE" width="560"></iframe><br />
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highlights just how much food is wasted in developed countries. Some of it is due to confusion about labeling but some is due to carelessness. Given the high number of people who don't have enough to eat in these countries, let alone the rest of the world, this is a major issue. If we continue to think there's not enough food we continue to pave the way for GMO foods which, as is becoming increasingly clear, does not provide an appropriate answer. <br />
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<span style="font-size: x-small;"><i>photo: mconnors</i></span>Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com0tag:blogger.com,1999:blog-1851837863572026859.post-31754043427061590742013-01-17T09:10:00.000-06:002013-01-17T09:10:01.162-06:00crockpot chicken and sweet potato stew<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7uFJqBbuHGDQIH_r73QHqyjPz07tRy8rYRQJBbfjPWe5Ut3YNSatIfDLFYNnPzcT6HQRwkRxAs3YIlQoygXY1gbXexa6k2lGfhxLhEBJEhsTTcS8Z9QhOnSfseBhBPlZEa1HCLJkcK_Ts/s1600/Crock+Pot+Chicken+and+Sweet+Potato+Stew.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7uFJqBbuHGDQIH_r73QHqyjPz07tRy8rYRQJBbfjPWe5Ut3YNSatIfDLFYNnPzcT6HQRwkRxAs3YIlQoygXY1gbXexa6k2lGfhxLhEBJEhsTTcS8Z9QhOnSfseBhBPlZEa1HCLJkcK_Ts/s400/Crock+Pot+Chicken+and+Sweet+Potato+Stew.jpg" width="298" /></a></div>
<i>With the shorter, darker days and the dipping temperatures, we all know that winter has arrived. And on those cold, dark days, sometimes it's difficult to be inspired when it comes to making dinner. Especially when you've got a hungry crew to feed. While I use my crockpot all year round, at this time of year I somehow feel that it's my best friend. There is nothing better than setting everything up in the morning and coming home to a delicious, hot meal, cooked and ready to go.</i><br />
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<i>If you're looking for a new recipe that combines all the best of winter comfort food, today's blog post has the answer. Alli Berry is a Crock Pot cooking blogger and offered to share her wonderful stew recipe (and that great picture) with us. You can check out more fabulous recipes on her blog, <a href="http://thecrockpotcook.com/" target="_blank">What a Crock</a>!</i><br />
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Winter can be a lovely time of year. You really can’t beat a beautiful, fresh snowfall. At least this is what I like to tell myself when it is dark at 4 pm and frigid outside.<br />
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One thing that can make winter more enjoyable is snuggling up at home with a good book and a large bowl of warm winter stew. I am very excited to share this new stew recipe with you that I created for such a scenario. I also wanted this to be a healthy stew to kick off 2013 on the right foot.
One of the things I like best about this recipe is the combination of rosemary with chicken and sweet potatoes. Rosemary is one of my favorite spices because of its distinct aroma and fresh taste. As an added bonus, rosemary is rich in antioxidants which help strengthen your immune system. Sweet potatoes also have great health benefits. Not only are sweet potatoes rich in iron and fiber, they also contain a lot of Vitamin C, which can help you fight off those pesky winter colds. This recipe is easy to make and can be altered to include other veggies if you wish.<br />
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6 boneless, skinless chicken thighs, cut into chunks<br />
2 pounds sweet potatoes, peeled, cut into 1-2 inch cubes<br />
1 cup of celery, chopped<br />
½ onion, chopped<br />
4 cloves garlic, peeled and chopped<br />
2 cups chicken broth<br />
½ teaspoon of dried rosemary (or 2 teaspoons of fresh rosemary)<br />
2 bay leaves<br />
1 teaspoon salt<br />
½ teaspoon ground pepper<br />
1 ½ tablespoons white wine vinegar<br />
½ pound white button mushrooms, sliced<br />
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Place chicken at the bottom of the crock pot<br />
Add all of the other ingredients (except the mushrooms) over chicken<br />
Stir to combine<br />
Cook on low for 4-5 hours, checking after 4 hours for doneness<br />
Add mushrooms and cook on low for 1 more hour.<br />
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You can serve this stew as it is or over rice, quinoa, or couscous.<br />
<br />Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com0tag:blogger.com,1999:blog-1851837863572026859.post-82141627071160828832013-01-15T09:03:00.000-06:002013-01-15T09:03:00.547-06:00protein snacks to boost energySnacks are a part of almost everyone’s day, from children to adults. Supermarkets and convenience stores offer a wide array of snack choices from candies and snack-size cakes to peanuts and chips. However, some snacks leave a person feeling energized while others can leave you feeling tired, lethargic and possibly even moody. The reason for this is found in the contents of the snack.<br />
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The best snacks are those with a higher profile of proteins instead of sugars. Snacks filled with protein give fabulous energy boosts. A protein is a substance formed by a conglomeration of bonded amino acids. The proteins, and by extension the amino acids, found in foods are the building blocks of the body's cells, vital for maintaining all the cells in the body and providing the energy the body needs to function.<br />
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How does protein boost energy?
Proteins are a far different energy source than carbohydrates. When a person eats carbohydrates they are broken into sugars, which provide quick energy. However, this energy only lasts a short time, eventually leaving the person feeling tired. Proteins provide a much longer source of energy than carbohydrates do. The energy from proteins is a more consistent fuel that powers the body. In addition, adequate protein in the diet guards against fatigue, disease and moodiness. If you want to know your body's protein requirements, Georgetown University provides a <a href="http://www3.georgetown.edu/admin/auxiliarysrv/dining/nutrition/protein.html" target="_blank">helpful table</a> for determining how many grams of protein men and women need each day.<br />
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When choosing protein for snacks it's important to understand that there are two main types of protein; complete and incomplete. A protein is considered to be complete if it contains all of the essential amino acids necessary for body growth and function. In general, animal products contain complete proteins while plant-based products are incomplete. However, consuming a variety of plant-based products can still give a person all the amino acids they need by combining to form a complete protein. As an example, combining grains and legumes will form a complete protein.<br />
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Here are a few ideas of some protein-filled snacks that can provide long-lasting energy boosts:<br />
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<ul>
<li>A hard-boiled egg </li>
<li>Half of a tuna fish sandwich </li>
<li>A glass of milk </li>
<li>A cup of yogurt </li>
<li>Half a cup of cottage cheese </li>
<li>2 T. Peanut butter </li>
<li>A small handful of raw almonds, sunflower seeds, or pumpkin seeds </li>
<li>Beef jerkey </li>
<li>A stick of string cheese </li>
<li>2 T. hummus with raw veggie sticks </li>
</ul>
Of course, protein should be consumed in moderation. While protein is vital for all individuals and moderate amounts of protein make excellent snacks, consumption of excessive amounts may eventually begin harming the kidneys. Protein is a good choice for busy days when adequate stamina is vital.<br />
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Iliana Spector is a health writer for <a href="http://www.assistedlivingtoday.com/living%20%E0%A4%80" target="_blank">Assisted Living Today</a>, a leading source of information on a range of topics related to elderly care and assisted living.Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com1tag:blogger.com,1999:blog-1851837863572026859.post-53308145283425362422013-01-14T08:43:00.000-06:002013-01-14T08:43:00.304-06:00on my mind monday 01.14.13<div class="separator" style="clear: both; text-align: center;">
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It's never the same two weeks in a row. A collection of what I find interesting in the world of food, nutrition, and holistic health. Here's what's on my mind.<br />
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<a href="http://arkansasmatters.com/fulltext?nxd_id=625452" target="_blank">Diet Soda Linked To Depression</a> - As the article mentions, this study only shows a link, not a definitive correlation. However, sadly, what the article fails to note is that caffeine is highly linked to anxiety. Trudy Scott, Food Mood Expert and the author of <a href="http://www.amazon.com/gp/product/1572249250/ref=as_li_qf_sp_asin_tl?ie=UTF8&tag=grainsmore-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=1572249250" target="_blank">The Antianxiety Food Solution</a> talks about this connection and points out that for those who are sensitive to it, the more caffeine one consumes the higher the anxiety. <br />
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<a href="http://www.boston.com/lifestyle/health/blog/nutrition/2013/01/the_top_10_dining_out_trends_i.html" target="_blank">Top 10 Dining Out Trends for 2013</a> - I'm always interested in the idea of food trends and wonder how many of them are true. Perhaps this year I'll remember to go back and "check it out." In the meantime I am happy to see a number of things on this list as I believe they represent a positive direction. Locally sourced foods are always a good pick in my book. Hyper-local (meaning the restaurant itself produced them) is a fascinating concept and it will be interesting to see if this does happen. A focus on environment and sustainability is another positive thing. And, of course, I love the idea of kid nutrition but I'll be watching this one as it can be tricky to do with the vast majority of children so used to a Standard American Diet.<br />
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<a href="http://www.theepochtimes.com/n2/new-zealand/junk-food-sugar-a-plague-on-adolescent-teeth-61112.html" target="_blank">Junk Food Sugars a Plague on Adolescent Teeth</a> - For those who are paying attention to their diet (and to the overwhelming amounts of sugar that have become part of the modern diet) this is a no-brainer. However getting this message out to kids is difficult. It is, however, very important. While dental hygiene certainly plays a part, the diet is also extremely important. To get a good look at how much sugar is in a wide variety of foods visit <a href="http://sugarstacks.com/">SugarStacks.com</a>. Be prepared to be surprised.<br />
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<a href="http://www.livescience.com/26037-international-year-quinoa.html" target="_blank">2013, the International Year of Quinoa</a> - apparently this high-protein pseudo-grain has hit the big time. The challenge is that, as with many food trends (at least in America) once we learn about something we decide that if a little bit is good a lot must be better. This is concerning for a few reasons, not the least of which is the quinoa grows best in a specific environment in the Andes mountain region. But it has become so popular that what was once a staple food for indigenous people has now become a profitable export crop. So popular that those who are farming it cannot afford to eat it. Attempts are being made to grow it in the Rockies. If successful this will reduce some of the pressure but reduce profitability for Andean farmers. It's a tricky question and a difficult balance.<br />
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<a href="http://www.usatoday.com/story/money/2013/01/05/fda-new-rules-food-safer/1810789/" target="_blank">Food Safety Rules Implemented Slowly</a> - As with many things related to the government, the new food rules which have been put into place are there but not there. The implementation is very slow and may not represent a significant protection for consumers until it is fully implemented. Signed into law two years ago, starting implementation now, full implementation expected to take five years or more it's a travesty for the consumer. Once again this simply serves to highlight now important it is to know your farmer and to build a relationship with them. If you are looking for a farmer near you consider signing up for <a href="http://farmmatch.com/">FarmMatch.com</a>. This is a new, free, website putting consumers and their local farmers on the map so they can find each other. <br />
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I just started watching a British t.v. show called <a href="http://www.youtube.com/watch?v=gOE0VP0EZ0M" target="_blank">Supersizers Go...</a> It's an interesting look at how people ate during different time periods in British history. Lighthearted and somewhat silly it's still a fascinating look at food from a different time. The first episode focused on wartime Britain.<br />
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<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/gOE0VP0EZ0M" width="560"></iframe><br />
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photo: mconnorsMira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com0tag:blogger.com,1999:blog-1851837863572026859.post-6069993404784070512013-01-11T10:15:00.000-06:002013-01-11T10:15:00.586-06:00three cookie syndrome<div class="separator" style="clear: both; text-align: center;">
<a href="http://upload.wikimedia.org/wikipedia/commons/a/aa/Three_cardamom_cookies,_December_2009.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="266" src="http://upload.wikimedia.org/wikipedia/commons/a/aa/Three_cardamom_cookies,_December_2009.jpg" width="400" /></a></div>
We're just past the holiday season and a lot of people are re-examining their eating habits. As I'm working with clients we have one habit that they all seem to be engaging in so I wanted to take a moment to address it.<br />
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It's a phenomenon that hits our subconscious when we are eating, especially when we are eating treats of some kind.<br />
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I call it the three cookie syndrome. It goes something like this:<br />
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<ul>
<li> you decide to eat cookies </li>
<li> you open the package of cookies and see a serving size is two cookies </li>
<li> you eat three cookies </li>
<li> a little overwhelmed you say to yourself, “what the hell, I ate three cookies.” and then go on to finish the entire sleeve (or half a box, or some overwhelming percentage of the package).</li>
</ul>
For many people this is the beginning of the downward spiral that can signal the end of a diet or a change to eating plans. They give up, feeling that they are a failure, and feed themselves negative emotions and messages while not paying attention to their eating.<br />
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Rather than allowing the consumption of an entire sleeve of cookies (admittedly not the best choice) to overwhelm us it is more constructive to simply acknowledge that we have veered off the path of our eating plan. Instead of wallowing in guilt or other negative feelings we need to remind ourselves that it's not an all or nothing proposition. We <u>can</u> start again to rebuild our nutritional plan and to focus on making healthy choices.
Sometimes that focus can come in the middle of that sleeve of cookies. Sometimes it happens immediately afterwards, more often it happens the next day.<br />
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Eating well, eating to nourish and support our bodies means loving and accepting ourselves.
Garfield says “Diet is die with a t on the end of it.” Rather than looking at our desire to change our food choices as a diet it does help to look at it as a nutritional plan. To remember that we are choosing to make different choices because those choices are supportive for our bodies.<br />
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For those who have an illness such as celiac disease, or a food sensitivity, eating those foods brings a fairly immediate negative body response. So we don't do that. For those who are choosing to make changes, it sometimes happens gradually. However it's never too late to start to make those changes. Simply remember what the goal is and why you are making these choices. Treat yourself with loving kindness and take it one step at a time.<br />
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<i><span style="font-size: x-small;">photo: Keith McDuffee</span></i></div>
<br />Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com2tag:blogger.com,1999:blog-1851837863572026859.post-39232560962889598522013-01-07T09:00:00.000-06:002013-01-07T09:00:04.232-06:00on my mind monday 01.07.13<div class="separator" style="clear: both; text-align: center;">
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It's never the same two weeks in a row. A collection of what I find interesting in the world of food, nutrition, and holistic health. Here's what's on my mind.<br />
<br />
<a href="http://www.washingtonpost.com/national/health-science/fda-begins-implementing-sweeping-food-safety-law/2013/01/04/b58780b8-567c-11e2-8b9e-dd8773594efc_story.html" target="_blank">FDA begins implementing sweeping food-safety law</a> - It's about time. While I do believe that we need to have better measures in place to protect the safety of our food I will also say that I'm concerned that many larger food producers will still push for self-monitoring. And I'm not convinced that the government is able to properly monitor our food system. But changes are coming and I remain hopeful that this will be a positive thing overall.<br />
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<a href="http://seattletimes.com/html/localnews/2020044923_gmo03m.html" target="_blank">Washington State eyes labeling GMO</a> - Ready to be filed this week, it's an initiative to label GMO foods. Also Prop 37 did not pass it opened the eyes of a lot of consumers and got them thinking about what's really in their food. With around more than 100,000 more signatures than required to send the initiative to the Legislature this measure should be certified by the end of the month, starting the legal process to bring it in front of the voters. I'm looking forward to watching this and hope that Washington can become the first state to make this happen.<br />
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<a href="http://www.npr.org/blogs/thesalt/2012/12/17/167463286/hospital-bids-bye-bye-to-big-macs-others-may-follow-suit" target="_blank">Another hospital banning McDonald's</a> - It's about time. <br />
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<a href="http://www.nutraingredients-usa.com/Health-condition-categories/Cardiovascular-health/Gazpacho-could-help-to-lower-blood-pressure-says-study/?c=sJUboxmWA%2B6%2BdNU1POzaMw%3D%3D&utm_source=Newsletter_Product&utm_medium=email&utm_campaign=Newsletter%2BProduct" target="_blank">Gazpacho could help lower blood pressure</a> - given that it's made from whole foods which are known to have a wide variety of health benefits I wouldn't be surprised if further study proves this to be true. In any event it's certainly a fabulous way to get a healthy serving of vegetables. Here's my favorite <a href="http://grainsandmore.blogspot.com/2009/05/gazpacho.html" target="_blank">gazpacho recipe</a> for those willing to drink cold soup during the cold months.<br />
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<a href="http://www.nutraingredients-usa.com/Research/B-vitamins-may-boost-colorectal-health-Study" target="_blank">B vitamins may boost colorectal health</a> - B vitamins are so important to our health across a spectrum that includes stress, sleep, the immune system and more. Now it turns out that they may have a benefit for colorectal health as well. Studies need to continue however in the meantime it never hurts to continue to eat foods rich in B vitamins. High levels of B6 can be found in tuna, beef and poultry. Riboflavin rich foods include venison (also a good source of B6) and yogurt.<br />
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<a href="http://www.amazon.com/gp/product/B003SO4EK2/ref=as_li_qf_sp_asin_tl?ie=UTF8&tag=grainsmore-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=B003SO4EK2" target="_blank">Dandy Blend</a> - Not a news article, but definitely something that is on my mind. With the colder temperatures (yes even in Texas), I've begun to drink more Dandy Blend. It's a delicious beverage that is an excellent substitute for coffee. Rich and full bodied I make mine with goat's milk and sometimes for a little treat I top it off with a teaspoon of coconut milk ice cream. Why is it on my mind? I met with my editor, Donna, yesterday and made a cup for her. She had never had it before and loved it. She said, "This is my new favorite drink." So I wanted to share, maybe it's your new favorite too.<br />
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Here's a fun video from <a href="https://twitter.com/joybauer" target="_blank">Joy Bauer</a> with<a href="http://www.youtube.com/watch?v=VNdbVEokdRk" target="_blank"> information about hot sauce</a><br />
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<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/VNdbVEokdRk" width="560"></iframe>
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<i><span style="font-size: x-small;">photo: mconnors</span></i>Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com1tag:blogger.com,1999:blog-1851837863572026859.post-24522283258554601032013-01-02T22:13:00.000-06:002013-01-02T22:13:00.506-06:00egg cooking methods that can't be beat<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFf_YUs_sNgZFa6Xyf2Nd35C7qZan_wKByQV9u3V_0043iufMy2sasThjqvDJhixomRaZo1FzLSAcy2UkBXIVfuMGMkWjN-MvyVTyPoTXxRrZN69XswZF4va8VXKnFNwABCjGm8GE6i8zk/s1600/Screen+shot+2012-12-11+at+10.00.51+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFf_YUs_sNgZFa6Xyf2Nd35C7qZan_wKByQV9u3V_0043iufMy2sasThjqvDJhixomRaZo1FzLSAcy2UkBXIVfuMGMkWjN-MvyVTyPoTXxRrZN69XswZF4va8VXKnFNwABCjGm8GE6i8zk/s400/Screen+shot+2012-12-11+at+10.00.51+PM.png" width="400" /></a></div>
January is National Egg Month. Apart from being delicious and versatile, eggs are also nutritious, and an essential part of a balanced diet. Containing up to six grams of protein, eggs are a wonder food that can give much-needed energy in the morning. Eggs also provide a great source of choline which is anti-inflammatory. For the best, healthiest option, choose eggs from pastured, free roaming chickens.<br />
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Eggs used to have a bad rep for increasing the body’s cholesterol levels, and contributing to heart disease. These misconceptions are actually far from the truth. Cholesterol levels are raised by saturated fats, not dietary cholesterol. Eggs contain up to five grams of polyunsaturated fat, which improves blood cholesterol levels.
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According to modern research, moderate consumption of eggs has no negative effect on the cholesterol levels of healthy people. Studies have also found that eating two eggs per day may improve a person’s lipid profile. Adding credence to this, a Harvard study found no direct link between reasonable egg consumption and heart disease.
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The catch here is that the egg has to be cooked in a healthy manner. All those health benefits may be negated, for example, if you fry an egg to a solid crisp in heaps of shortening. Below are some healthy ways to cook eggs. Who says you can't have your healthy eggs and eat ‘em too?
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<b>Classic Poached Egg
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Poaching eggs is a healthier alternative to frying. At its most basic, poaching involves sliding an egg into a pan or Dutch oven filled with hot water. The result is a soft, slightly delicate, egg dish. (Imagine a hard-boiled egg, but fluffier.)
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The great thing about poached eggs – and all egg cooking methods, actually – is its versatility. You can eat poached eggs on their own, over a hot bowl of steaming oatmeal, or as topping on a salad.<br />
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<b>Hard-boiling
</b><br />
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Making hard-boiled eggs seems simple enough: Boil water, drop egg in, wait a bit, crack open hard-boiled egg, enjoy. The truth is, there are some subtleties to boiling eggs. For starters, you can’t actually see the egg, which means you can’t judge to doneness of the egg visually. Speaking of doneness, hard-boiled isn’t the only way to go. You can also make soft-boiled eggs. Proper timing is key.
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Hard-boiling is one of the healthiest cooking methods for eggs. You don’t use oil, or any other ingredients. Just don’t season with too much salt while eating. And beware of salmonella; be sure to cook the egg fully.
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<b>Scrambling
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Scrambling is another cooking method with a lot of healthy options. At its most basic, a scrambled egg is just that – a beaten egg, lightly fried. You can add cream or milk to fluff it up. To add a bit of flavor, why not experiment with some spices?<br />
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<b>Frying: Yay or nay?
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Frying is probably the first thing that comes to mind when cooking eggs. And for good reason – fried eggs are delicious! Unlike most cooking methods listed here, frying gives the egg a mix of appetizing textures – from a moist yolk, to the crisp edges.
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The challenge to this is to use healthy fats when making fried eggs. Coconut oil, olive oil, and ghee are all tasty, good for you choices. Just as with scrambled eggs, go easy on the seasoning.
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<i><span style="font-size: x-small;">photo: Kai Hendry </span></i><br />
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<i> Marc Webster is a writer who specializes in health and wellness topics. He is also works at <a href="http://www.alltimemedical.com/" target="_blank">All Time Medical</a>, a medical supply company which sells wheelchairs, rollators and various other elderly mobility aids. He also has a huge passion for cooking and is continually exploring the versatility of egg in different dishes.</i>Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com1tag:blogger.com,1999:blog-1851837863572026859.post-13713601673613731752012-12-31T10:17:00.000-06:002012-12-31T10:17:00.823-06:00on my mind monday 12.31.12 - the gratitude issue<div class="separator" style="clear: both; text-align: center;">
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<em>“To educate yourself for the feeling of gratitude means to take nothing for granted, but to always seek out and value the kind that will stand behind the action. Nothing that is done for you is a matter of course. Everything originates in a will for the good, which is directed at you. Train yourself never to put off the word or action for the expression of gratitude.” -Albert Schweitzer</em><br />
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Rather than the usual On My Mind Monday post where I go through a bunch of articles that have caught my eye I thought I would write about gratitude. Mostly because that's what's on my mind right now. We're at that annual cusp from old year to new. That time when so many people make resolutions, often unrealistic and undefined. And by doing so set themselves up to feel bad about themselves later.<br />
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So rather that focusing on [insert your favorite resolution here] I thought it might be a good idea to think about gratitude. And I wanted to share some of my favorite resources and share a couple of articles. I won't lie and tell you that I live in that blissed out place that is continual gratitude. I don't. I sometimes struggle to get there, to get anywhere close to being grateful. And yet I know I have to very much to be grateful for. <br />
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Sometimes we get overwhelmed, sometimes we get lost. But I have come to believe that by remembering that concept of gratitude and by trying to pay attention to it I am happier overall. And so I've collected some resources and I have in a gratitude file. When I need a pick me up that's what I turn to. I've also decided to try a new tradition. Recently I saw a post with the picture up above. It's a gratitude jar. The concept is pretty simple. Take a jar, put a gratitude label on it. Then throughout the year add notes of whatever you are grateful for to the jar. Come New Year's Eve 2014, open the jar and see what's inside. I'm excited and looking forward to what this new year will bring.<br />
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As we transition to 2013 I hope that whatever the New Year holds for you it also brings happiness, health, joy, and peace.<br />
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<a href="http://www.huffingtonpost.com/pragito-dove/law-of-attraction_b_2286220.html?ref=politics&ir=Divorce" target="_blank">How To Be Grateful To People We Don't Like</a> - Learning to look at negative situations and focus on the good things we have can help us achieve a transformational shift. Admittedly this is not always easy to do, but sometimes having a resource we can turn to the guide us toward this can be helpful.<br />
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<a href="http://gratefulness.org/">Gratefulness.org</a> - A wonderful website offering videos, audios, articles, a virtual labyrinth, and virtual candles you can light. This is one of my favorite resources.
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<a href="http://www.thechangeblog.com/gratitude/" target="_blank">How Gratitude Can Change Your Life</a> - A good article about gratitude with some information about how studies showing how it can improve your life.
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<a href="http://zenhabits.net/why-living-a-life-of-gratitude-can-make-you-happy/" target="_blank">Why Living a Life of Gratitude Can Make You Happy</a> - A few suggestions for ways to add a gratitude practice to your life.
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<a href="http://greatergood.berkeley.edu/article/item/stumbling_toward_gratitude" target="_blank">Stumbling Toward Gratitude</a> - The end of this article sums it up well, " There are no miracles. … There are no long-term quick fixes for happiness, so if you become a more grateful person and you add [these] exercises to your repertoire, you’ll be different six months or a year from now."<br />
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And here's a <a href="http://www.youtube.com/watch?feature=player_embedded&v=nj2ofrX7jAk" target="_blank">video on gratitude</a> that I found moving. Thanks to my Aunt for sharing it just when I needed it.<br />
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<br />Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com1tag:blogger.com,1999:blog-1851837863572026859.post-65290043259681973962012-12-28T09:00:00.000-06:002012-12-28T09:00:02.389-06:00cooking with oregano<div class="separator" style="clear: both; text-align: center;">
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Oregano is a flavorful, highly anti-oxidant, perennial herb which is used in a wide variety of cuisines including Italian, Turkish, Lebanese, Greek, and Latin American. Related to the mint familiy, it has a distinctive aroma and taste; the flavor is stronger when it is dried rather than fresh. Oregano gained popularity in the United States after World War II when returning soldiers came back with a taste for it.
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If you love to create your own dishes, you will discover that oregano goes well with pizza, lamb, tomato sauces, and cruciform vegetables such as broccoli, cauliflower, and zucchini. It blends well with other herb including basil, dried onions, garlic, pepper, parsley, sage, and thyme. <br />
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Although oregano is typically dried and sold in jars at grocery stores, it can be purchased fresh or grown in a home garden. Before buying fresh oregano, ensure that it is not showing signs of wilt. Fresh oregano can be kept fresh if it is placed in a plastic bag filled with air and then put in the crisper section of your refrigerator
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Mexican oregano, related to vervain, rather than mint, is a distant relative of traditional oregano. Known also as Mexican marjoram or Mexican wild sage, it has been described by many as having a stronger flavor and somewhat sweeter taste than the common oregano.
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<b>How to Use Oregano</b><br />
<ul>
<li>Select dried or fresh oregano; growing your own oregano is easy as the plants are hardy.<br />
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<li>There are several varieties of oregano, so decide which one to use. The Italian oregano used in pizza and Italian dishes is most commonly used in American dishes. The Greek variety is often used in seafood and other dishes while the Cuban variety is often used to flavor meats, especially game.
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<li>
Some recipes require whole leaves or crushed oregano. This however, is dependent on the preference of the chef or the other ingredients in the recipe.
</li>
<li>Do not overcook oregano as this will reduce its flavor; add it to cooking as needed. </li>
<li> Fresh oregano can be used to flavor or season cold dishes. </li>
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<b>Using Fresh Oregano
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When you cook with fresh oregano, you need an approach that is somewhat different from the dried herb. In addition to it's high nutrient profile, providing vitamin K, manganese, iron, and calcium, oregano also has anti-inflammatory properties. Research suggests that oregano has properties that can relieve the symptoms associated with diabetes and metabolic syndrome. You will need to understand how to use its fresh form to enhance your dishes and your health.<br />
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<ul>
<li>Fresh oregano is not as concentrated as its dried form, so measure carefully and double or triple the amount if the recipe requires dried oregano. </li>
<li>Dried oregano is usually used when cooking sauces and roasts, but fresh oregano is best suited for seafood or sprinkled on pasta dishes. </li>
<li>Fresh oregano can be substituted for marjoram if necessary. </li>
<li>It is easy to overdo dried or fresh oregano. Therefore, you need to be careful how you apply this spice when you are creating your own recipes. </li>
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<i>Lucas Barnes writes at <a href="http://www.plantdex.com/" target="_blank">Plantdex</a>.</i></div>
Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com0tag:blogger.com,1999:blog-1851837863572026859.post-92089024814395265822012-12-24T09:30:00.000-06:002012-12-24T09:30:01.505-06:00on my mind monday 12.24.12<div class="separator" style="clear: both; text-align: center;">
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It's never the same two weeks in a row. A collection of what I find interesting in the world of food, nutrition, and holistic health. Here's what's on my mind.<br />
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<a href="http://grist.org/food/making-something-with-nothing-the-story-of-d-c-s-wangari-gardens/" target="_blank">Wangari Gardens</a> - Yet another great example of community gardens growing out of unused space. I love that it was started by a student who envisioned a way to bring a garden to an area that was previously considered a food desert. Overcoming bureaucratic red tape and a variety of setbacks what now exists is a beautiful community space.<br />
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<a href="http://grist.org/food/are-you-a-farmer-worried-about-gmo-contamination-usda-says-get-insurance/" target="_blank">Farmer's worried about GMO contamination? USDA says "get insurance."</a> - This article is eye opening on many levels. Even more so than the issue of GMO contamination, which is huge, is that GMO's do not work. As the article mentions, we are now breeding superweeds which are roundup resistant, having <i>somehow, mysteriously</i> (read with snark) picked up the trait from the plants which were bred to be roundup resistant. This is in spite of the fact that Monsanto in the beginning assured farmers that resistance would not be a problem. Looks like they were wrong on that count. And if that issue were not bad enough it turns out that we are ruining, depleting, our earth to an unsustainable point by mining minerals needed to make chemical fertilizers. Time to wake up and stop the chemical cocktail we are pouring on and in our food.<br />
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<a href="http://www.huffingtonpost.com/michael-f-jacobson/kids-health-sodium_b_2270819.html?utm_hp_ref=healthy-living" target="_blank">Are your kids eating too much salt?</a> - If you buy package, processed foods, don't read the labels, and eat out frequently chances are you <u>and</u> your kids are getting far too much salt. Learning to read the label is the first step to controlling in the home sodium intake. Thinking about where and what you eat when you eat out is next. For young kids 1,200 mg is considered the recommended limit but some foods can provide a whopping amount of your daily intake. One example is a two ounce serving of pretzels which could provide up to 900 mg of sodium. But don't go no sodium either, your body needs it for metabolic function as well as to manufacture digestive fluids. Moderation, but not avoidance, is definitely the key when it comes to salt.<br />
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<a href="http://www.huffingtonpost.com/leslie-goldman/healthy-foods_b_2211650.html?utm_hp_ref=healthy-living" target="_blank">The year of the liver</a> - Apparently 2013 will be the year that liver makes it's way back into the American diet. This could be a good thing it's a good protein source that is also high in iron, riboflavin, vitamin A, and vitamin B12. Soaking it in milk is one way to temper the flavor for those who are not used to it. Made into pate it's delicious, but sauteed in onions it's also tasty. The best choice is to choose liver from pasture raised animals as there is no exposure to GMOs, pesticides, chemicals, antibiotics, or added hormones.<br />
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<a href="http://www.foxnews.com/health/2012/12/14/dog-trained-to-sniff-out-deadly-c-difficile-superbug/" target="_blank">C. Difficile sniffer dog</a> - Those cute little beagles (and other breeds) are everywhere. Not just roaming the airports in their working dog jackets sniffing out <a href="http://blogs.discovery.com/daily_treat/2010/10/beagle-brigade-protects-our-borders.html" target="_blank">contraband produce</a>, not just <a href="http://www.emaxhealth.com/1275/diabetes-goes-dogs-sniffing-out-hypoglycemia" target="_blank">detecting diabetes</a> and various types of <a href="http://www.webmd.com/lung-cancer/news/20110817/dogs-use-their-noses-to-detect-lung-cancer" target="_blank">cancer</a>, but now also identifying cases of a bacterial infection that can be difficult to treat and which may spread rapidly if not contained. C. difficile can overtake the intestinal environment causing severe pain, cramping, diarrhea and even ulcerations. With the help of Cliff (there's apparently only one sniffer dog at the moment) detection is quicker and easier.<br />
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And <a href="http://www.youtube.com/watch?v=2qV75NOjsuY" target="_blank">this video</a> shows the Minister for Public Health and Sanitation of Kenya at a public briefing. Kenya has just banned all GMOs while they evaluate their safety.<br />
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<i><span style="font-size: x-small;">photo: mconnors</span></i>Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com0tag:blogger.com,1999:blog-1851837863572026859.post-69868315422373800752012-12-20T11:13:00.000-06:002012-12-20T11:13:00.129-06:00the peanut butter issue<div class="separator" style="clear: both; text-align: center;">
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<a href="http://upload.wikimedia.org/wikipedia/commons/1/1b/Peanut_butter_14juni09_001.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="http://upload.wikimedia.org/wikipedia/commons/1/1b/Peanut_butter_14juni09_001.jpg" width="291" /></a></div>
<a href="http://www.onearth.org/article/out-to-lunch?page=1" target="_blank">The FDA is out to lunch</a> - with yet another case of food poisoning in the news it's clear that those charged with keeping our food supply safe are not doing their job. The scariest part of this is that in the face of budgetary cuts there are talks of allowing food producers more leeway to <a href="http://news.yahoo.com/usda-let-industry-self-inspect-chicken-191142649--abc-news-topstories.html" target="_blank">self-monitor</a>. This is putting the fox in charge of the hen house. If true sanctions and consequences were put into place there might be more attention paid to the safety of the food products. <br />
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Fortunately that is happening in at least one situation. <a href="http://www.latimes.com/features/food/dailydish/la-dd-food-fyi-fda-shuts-down-peanut-butter-plant-for-salmonella-20121126,0,4033800.story" target="_blank">Sunland Inc</a>, the company responsible for manufacturing salmonella-laden peanut butter in the recent outbreak has been closed. Articles that I have seen indicate that the company was surprised by this move and thought they would be able to re-open by the end of the year. But after reading the conditions there and the continual disregard for food safety it is good to know that they will not be allowed to continue until they can prove (not just say but prove via inspection) that they have cleaned up their act. I hope this trend of requiring manufacturers to truly be responsible, and not just say they're following the rules, continues.<br />
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And salmonella isn't the only thing found in peanut butter. Although this article is <a href="http://grist.org/article/food-2010-09-24-choosy-tasters-stick-to-skippy-like-organic-peanut-butters/full/" target="_blank">two years old</a> it mentions rat feces. I was not able to find specific mention of rat feces <u>allowed</u> in peanut butter (assuming that is part of what the FDA lists as "objectionable matter contributed by rodents") but did find mention of rodent hairs at 1 or more per 100 grams of product being considered an "aesthetic" (their word not mine) defect and possibly actionable. Also found in peanut butter? Neurotoxic chemicals. Peanuts are a highly pesticide residue contaminated crop; this makes choosing organic an important factor for those who choose to eat peanuts and peanut products.<br />
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I found it interesting to note that the article also did a side by side taste-test comparison of various peanut butters. All of them were jarred, most had oil residue floating on the top, and sounded very unappealing from both a taste and visual perspective. While the article didn't list the ingredients I'm sure that most of them have added fat (thus the extra oil floating at the top), sugar, and salt. None of which is really needed for peanut butter.<br />
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At my local grocery store there is a grind-your-own peanut butter machine. At $3.99 per pound for organic, unsalted peanuts they sell a relatively creamy, good tasting, fresh smelling product. Of course there is no way to know if anything has gotten into the peanuts in the machine; this means trusting the grocery store to clean it thoroughly on a regular and frequent basis. <br />
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It turns out <a href="http://www.newyorker.com/online/blogs/books/2012/11/a-chunky-history-of-peanut-butter.html#ixzz2E6MkPKbY" target="_blank">peanut butter used to be considered a health food</a> and was actually only sold regionally. Over time this has changed and we now ship the stuff all over the world. Except for the grind-your-own variety of course.<br />
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Over the years peanut butter has increasingly gotten a bad rap, primarily due to allergies. It's a popular legume though and that makes it difficult to tell people that they should avoid peanuts. That bad rap, however, is not undeserved. Part of the health challenge is that peanuts are a highly inflammatory legume. They also tend to be high in carcinogenic aflatoxins and are frequently contaminated by the aspergillis fungus. Additionally many health issues, from migraines to candida overgrowth to intestinal disorders are negatively impacted by consumption of peanuts and peanut products. So while we consider them delicious they should be severely reduced or eliminated from the diet.<br />
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For those who can have nuts a healthier choice might be almonds, and almond butter, which is the most alkaline of nuts and has a much lower allergenic profile.<br />
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<b><i>Want to know what's <u>really</u> in your food? </i></b></div>
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<span style="font-size: x-small;"><i>photo: penarc</i></span>Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com0tag:blogger.com,1999:blog-1851837863572026859.post-19641419173473219252012-12-17T09:43:00.000-06:002012-12-17T09:43:00.070-06:00on my mind monday 12.17.12<div class="separator" style="clear: both; text-align: center;">
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It's never the same two weeks in a row. A collection of what I find interesting in the world of food, nutrition, and holistic health. Here's what's on my mind.<br />
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<a href="http://www.dailymail.co.uk/news/article-2241348/Teens-blast-proposal-enact-minimum-drinking-age-energy-drinks.html" target="_blank">Minimum age for energy drinks</a> - While teens may be upset about it I think this is a good idea. A better idea would be to get rid of these kinds of drinks altogether. <a href="http://www.medicalnewstoday.com/releases/5753.php" target="_blank">Banned overseas</a> and with some reports linking these drinks to <a href="http://www.huffingtonpost.com/2012/11/14/energy-drink-deaths-fda_n_2134197.html" target="_blank">consumer deaths</a> it is not something to take lightly.<br />
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<a href="http://www.huffingtonpost.com/drew-ramsey-md/food-mental-health_b_1703007.html?view=print&comm_ref=false" target="_blank">Eat for happiness</a> - often we think we're eating for happiness when we're actually eating for pleasure. Sadly we're also unaware of the effect that this can have on us. My friend Trudy Scott, Food Mood Expert and author of<a href="http://www.amazon.com/gp/product/1572249250/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1572249250&linkCode=as2&tag=grainsmore-20" target="_blank"> The Antianxiety Food Solution</a> points out that many people with depression, anxiety, and other neurobiological disorders frequently do better when they change their diet. Perhaps it's time we all learned to eat for happiness.<br />
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<a href="http://www.factsfiguresfuture.com/issues/december-2012/the-fruit-and-veggie-prescription-program.html" target="_blank">Fruit and Veggie Prescription</a> - As the saying goes, 'Let food be thy medicine." And in D.C. providers at one health care clinic are encouraging just that, food as preventive medicine. I love the thought that people are getting prescriptions which they can use at farmer's markets. This will hopefully encourage them to return on a regular basis and to being to use whole foods, fresh foods, as part of their diet. Hopefully this program will spread across the country. It is already possible to use Supplemental Nutrition Assistance Program (SNAP), or what used to be called food stamps, at farmer's markets. I believe encouraging people to connect with their local farmers, rather than a fast food joint, the better off everyone will be.<br />
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<a href="http://www.caller.com/news/2012/nov/04/artist-makes-plastic-pollution-her-message/" target="_blank">Plastic Pollution</a> - I've written before, <a href="http://grainsandmore.blogspot.com/2011/08/pondering-plastic.html" target="_blank">here</a> and <a href="http://grainsandmore.blogspot.com/2011/04/is-your-plastic-making-you-fat.html" target="_blank">here</a> about plastic, its impact on our environment and on our health. We've cut back tremendously on how much we use but it still surrounds us, from our toothbrushes, deodorant containers, freezer bags, and remote controls to the sewing machine, packaging on items we buy, dvd covers, and food containers. It's very very difficult to get rid of plastic in our life. This article showing the overwhelming amount of plastic that finds its way into the ocean it mind-boggling. Time to get Beth Terry's book <a href="http://www.amazon.com/gp/product/1616086246/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1616086246&linkCode=as2&tag=grainsmore-20" target="_blank">Plastic Free: How I Kicked The Plastic Habit and How You Can Too</a> to find more ways to bump it up a notch. <br />
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<a href="http://grist.org/news/hundreds-of-new-winter-farmers-markets-open-for-the-season/" target="_blank">Expanding the season</a>: I was happy to see this blurb about more farmer's markets being open for a winter season. While most people tend to think of farmer's markets as providing fresh spring and summer foods (think lettuces, tomatoes, peas, peppers, strawberries, and such) there is a whole season that has been bypassed. Farms can, and do, also produce a bounty of fall and winter crops that are so delicious and bursting with nutrients. Winter squashes, root crops, and citrus fruits are just a few. If more farmer's markets are able to expand their season it means more sales for the farmer, more fresh, local food for you. It's a win for everyone.<br />
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Here's a video of an <a href="http://youtu.be/5CgEI7ZN6aU" target="_blank">American farmer talking about his concerns</a> about the state of farming in this country and global climate change.<br />
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<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/5CgEI7ZN6aU" width="560"></iframe>
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In addition to the impending publication of <a href="http://www.facebook.com/ThePantryPrinciple" target="_blank">The Pantry Principle</a> there are some exciting developments coming up for my newsletter which will be offering some content not found here on the blog. If you're not already <a href="http://eepurl.com/dhyY2" target="_blank">signed up</a>, now's your chance.<br />
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<span style="font-size: x-small;"><i>photo: mconnors</i></span>Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com0tag:blogger.com,1999:blog-1851837863572026859.post-34970075022413601262012-12-13T09:39:00.000-06:002012-12-13T21:05:25.370-06:00homemade holidays<div class="separator" style="clear: both; text-align: center;">
<a href="http://upload.wikimedia.org/wikipedia/commons/b/b3/Birthdays_MMB_02.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="266" src="http://upload.wikimedia.org/wikipedia/commons/b/b3/Birthdays_MMB_02.jpg" width="400" /></a></div>
The holidays are here. We're in the middle of Channukah with Christmas and Kwanzaa are still to come. If you're looking for a great last minute gift idea here are a couple of prior posts that have some tasty treats. Packed up in a jar with a pretty ribbon or some decorative fabric these could be great gifts for the holidays.<br />
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<a href="http://grainsandmore.blogspot.com/2012/05/revisiting-granola.html" target="_blank"><b><i>Granola or Muesli</i></b></a> are a great choice. Because you can flavor it any way you like you can make a wide variety based on just this simple recipe. Put in a jar with a pretty ribbon or a decorative piece of fabric on top it can make a simple, healthy holiday treat.<br />
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Last year I mentioned making vanilla sugar by placing opened vanilla beans into evaporated cane juice crystals and letting it infuse for some time before removing the vanilla bean and packaging up the sugar. So in a similar vein, but with a twist, this year, I'm suggesting the idea of flavored salt. I got the idea for this after seeing all the different bottles at the grocery store. They're rather pricey and yet so simple to make at home.<br />
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<b><i>Tasty Seasoned Salt:</i></b> <br />
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1/2 cup coarse grind sea salt<br />
1 teaspoon celery seed<br />
1 teaspoon dried onion<br />
1/2 teaspoon dried rosemary<br />
generous pinch dried thyme<br />
fresh ground black pepper<br />
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Place all ingredients into a mortar or a coffee grinder and pulse until blended. <br />
Delicious for soups, salads, and on the table as seasoned salt.<br />
I have a coffee grinder clearly marked Not For Coffee and use it for grinding all my herbs and seeds.<br />
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<b>Coffee Seasoned Salt:</b><br />
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<i>note: for this one I use the coffee grinder that actually IS for coffee</i><br />
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1/4 cup coarse grind sea salt<br />
1 teaspoon espresso powder<br />
generous pinch <a href="http://www.amazon.com/gp/product/B0000DKQ59/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0000DKQ59&linkCode=as2&tag=grainsmore-20" target="_blank">vanilla powder</a><br />
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Place all ingredients into a mortar or coffee grinder and pulse until blended.<br />
Delicious on desserts, especially if they are chocolate (just a pinch though)<br />
I don't drink coffee but for those who do this apparently is a delicious addition to your cup<br />
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Store in small jars (recycled baby food jars are perfect for this)<br />
Use in soups, over salads, or as a seasoning at the table <br />
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These <i style="font-weight: bold;"><a href="http://www.eatingwell.com/recipes/curried_cashews.html" target="_blank">Curried Cashews</a> </i>from Eating Well are very tasty and oh so easy to make. <br />
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One last thought, if you're really in a hurry, is to purchase <b>mulling spices</b> at the grocery store. If you get them in the bulk food section they're very reasonably priced. Placed into <a href="http://www.amazon.com/gp/product/B006WIN9ZC/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B006WIN9ZC&linkCode=as2&tag=grainsmore-20" target="_blank">tea pockets</a>, or into cut squares of cheesecloth tied up with kitchen twine, and delivered with a container of cider the recipient can easily make mulled cider whenever they wish.<br />
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Whatever you celebrate, whatever your reason for the season, I hope that it is filled with warmth, laughter, love, and joy. May you all have a happy, healthy holiday season.<br />
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<span style="font-size: x-small;"><i>photo: mattbuck</i></span><br />
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<br />Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com0tag:blogger.com,1999:blog-1851837863572026859.post-47865991449591120382012-12-11T08:22:00.000-06:002012-12-11T08:22:00.170-06:00christmas tree facts<div class="separator" style="clear: both; text-align: center;">
<a href="http://upload.wikimedia.org/wikipedia/commons/3/3a/Christmas_tree_sxc_hu.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="http://upload.wikimedia.org/wikipedia/commons/3/3a/Christmas_tree_sxc_hu.jpg" width="300" /></a></div>
The winter holidays are here. Decorations are going up. The wreaths, the lights, the garlands, lots, and lots of tinsel. And let's not forget the tree. The Christmas tree, centerpiece of the holiday celebration. With ornaments and bows up top, presents and goodies below. The primary symbol of the holiday gathering for many families all across the country. And every year there is a dilemma; people struggle with the choice for their tree. Fresh or artificial?<br />
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There are a small percentage who use living trees, brought inside in a tub or burlap. They often plant their tree in the yard after the season. For them there is not usually a dilemma as they will continue to purchase and plant living trees. For everyone else there's a choice to be made year after year. <br />
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Live cut or artificial? With tens of millions of trees sold every year that decision has an amazing impact.<br />
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According to the Arbor Day Foundation and the National Christmas Tree Association (NCTA), a live Christmas tree outweighs an artificial one due to its many environmental and economic benefits. It goes without saying that our personal environmental stance would include a live cut tree which does not expose you to pesticides and chemical fertilizers.<br />
<ul>
<li>Environmentally friendly, fresh cut trees are a sustainable resource.</li>
<li>The trees help clean the air, protect the soil, and provide wildlife habitat.</li>
<li>Planting of natural Christmas trees increases the greenery on the planet. The Christmas tree growers plant one to three new seedlings for every tree that is harvested during the season. </li>
<li>The trees are biodegradable; that means they can be reused or recycled for mulch and other purposes. Nothing is wasted even when these trees are discarded or disposed. By contrast, an artificial tree may contain lead and non-bio-degradable plastics.</li>
<li>The industry employs more than 100,000 Americans.</li>
</ul>
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Learn <a href="http://www.realchristmastrees.org/dnn/AllAboutTrees/CareTips.aspx" target="_blank">how to care for your fresh cut tree</a> at the NCTA so it will last all season long.</div>
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<a href="http://www.couponrefund.com/blog/christmas-tree-facts"><img alt="Christmas Tree Facts - An Infographic by CouponRefund.com" border="0" hieght="1500px" src="http://www.couponrefund.com/images/Infographic-Christmas_Tree_Facts_from_CouponRefund.jpg" width="540px" /></a><br />
<small>Christmas Tree Facts by <a href="http://www.couponrefund.com/">CouponRefund.com</a></small><br />
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<span style="font-size: x-small;"><i>photo: Lotus Head</i></span></div>
Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com0tag:blogger.com,1999:blog-1851837863572026859.post-89506394107044003932012-12-10T08:56:00.000-06:002012-12-10T08:56:00.379-06:00on my mind monday 12.10.12<div class="separator" style="clear: both; text-align: center;">
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It's never the same two weeks in a row. A collection of what I find interesting in the world of food, nutrition, and holistic health. Here's what's on my mind.<br />
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<a href="http://www.consumerreports.org/cro/pork0113.htm" target="_blank">What's in that pork?</a> - The answer is not great. As I discuss in my forthcoming book, <a href="http://www.facebook.com/ThePantryPrinciple" target="_blank">The Pantry Principle</a>, more antibiotics are used in the food animal industry than are used for people. The challenge is that now this overuse is causing antibiotic-resistant bacteria to appear in the meat. Which means if you eat it, you may get infected with a bacteria which is resistant to antibiotics. Not a good thing. While this is not something that will change easily it can and should be changed. Consider starting with <a href="http://notinmyfood.org/" target="_blank">letting Trader Joe's know</a> that you want them to carry antibiotic free pork.<br />
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<a href="http://www.whitewolfpack.com/2012/11/peru-passes-monumental-ten-year-ban-on.html" target="_blank">Peru bans GMO Foods</a> - This is a huge step forward in the fight against GMO. Peru did not simply require GMO foods to be labeled; they banned all of them from the country for a ten year period of time. This was done in an effort to prevent GMO contamination of native corn and potato species. While I'm not sure which foods are imported from Peru I do plan to find out and see how I might incorporate them into our pantry.<br />
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<a href="http://www.chicagotribune.com/health/sns-rt-us-diet-standardbre8as1ey-20121129,0,2683588.story" target="_blank">US diets not up to standard</a> - We're not eating as well as we should. In part because we are surrounded by large numbers of unhealthy foods and because so many bad ingredients are stuffed into our food. There is something called the Standard American Diet, or SAD. Unfortunately it is sad and if we continue to eat this way our health will continue to decline.<br />
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<a href="http://organicconsumers.org/label/gmo-boycott.pdf" target="_blank">Boycott Brands</a> - As many of you know Prop37, the initiative to label GMO foods in California was defeated. They were outspend significantly by the parent companies of brands such as Cascadian Farm Organics, Horizon Organics, and Tostitos Organics. While organic foods cannot, by law, include GMO ingredients, the parents companies do not want you to know what they are putting into everything else they produce. But it's hard to know who owns what and how to avoid those brands. I have some information in my book <a href="http://www.facebook.com/ThePantryPrinciple" target="_blank">The Pantry Principle</a> about this issue but the book isn't out yet. In the meantime <a href="http://organicconsumers.org/label/gmo-boycott.pdf" target="_blank">print out this wallet card</a> and take it with you to the grocery store.<br />
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It's Channukah, the Jewish Festival of Lights. <a href="http://www.youtube.com/watch?v=nHZsE7T7hwI" target="_blank"> Latkes, or potato pancakes</a>, are a traditional food during this eight day period of time. For those who have never made them before, here's an easy recipe. I have one change which is that sometimes I will take 1/3 of the grated, pressed potatoes and blend them into a finer texture which I then mix in with the grated, pressed potatoes. And for toppings, we prefer applesauce and sour cream. It's delicious.<br />
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<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/nHZsE7T7hwI" width="420"></iframe><br />
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<b>Don't forget to head on over to Facebook and "like" <a href="http://www.facebook.com/ThePantryPrinciple" target="_blank">The Pantry Principle</a> so you can stay in touch as I start posting healthy tips and information.</b><br />
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<span style="font-size: x-small;"><i>photo: mconnors</i></span>Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com0tag:blogger.com,1999:blog-1851837863572026859.post-35374786578442845252012-12-07T09:30:00.000-06:002012-12-07T09:30:03.529-06:00top ten reasons to buy grass fed beef<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimIBZxlghQyVlhPLOdkEaWC-VENYqQwgNh34qYi38N2dIfh4PUnF99b4bqBoKIASmHO1AnqXEZ3ui7r6m3WQZmNXNEZEwvImuqIhK_a6z5ywC1Ihtt4d0Eu4_70AxUd61pIEueXQ4NwVzl/s1600/Teton-waters-ranch-top_round_roast.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="287" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimIBZxlghQyVlhPLOdkEaWC-VENYqQwgNh34qYi38N2dIfh4PUnF99b4bqBoKIASmHO1AnqXEZ3ui7r6m3WQZmNXNEZEwvImuqIhK_a6z5ywC1Ihtt4d0Eu4_70AxUd61pIEueXQ4NwVzl/s400/Teton-waters-ranch-top_round_roast.png" width="400" /></a></div>
Grass-fed beef is different from the majority of beef products we find in our grocery stores. Free range, pasture raised beef is only raised on grass, not grain. What's the big deal about cattle eating grass and not grain? There are many reasons pasture raised grass-fed beef is better than factory feedlot grain-fed beef.<br />
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First, let's step back and take a brief look at our history. For ages, man has existed as hunter gatherers. They ate what they found, foraging for food and hunting animals. The animals they hunted lived off of grass, unless it was some kind of predator, such as a lion. So animals from the wild existed on the native grasses and plants of their surroundings. Their biological makeup evolved around their environment and they were well suited to digesting and processing plant matter; they were very happy doing just that, eating grass all day. We as hunters were very happing eating the foraging animals.
As time went on we domesticated animals as a food source and planted crops. This allowed us to stay put in one place and not have to constantly be on the move hunting and foraging. For many years, the diet of those domesticated animals was still primarily grass.
Things were good, but fast forward to today.<br />
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Now we have in many instances cattle packed into feedlots and fed grains, mainly genetically modified corn. Their highly evolved digestive tract was never meant to thrive with just grains, and certainly they were never designed to live in confined areas - shoulder to shoulder at a trough. But that is what we have today. What has suffered is the quality of life for the cattle. More importantly we find that quality of the meat available nowadays is poorer in nutrition and can have a negative effect on our health.
This leads into the top 10 reasons why grass-fed beef is superior to conventional grain-fed beef.<br />
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<ol>
<li>Grass-fed cattle are usually free-range, and raised in open pastures, not in unsanitary feedlots. Disease is not an issue on the open range whereas in the feedlot disease can spread quickly. As a result, there is no need for antibiotics; the animals are healthier with better immune systems. </li>
<li>Grass-fed beef commonly does not contain synthetic hormones. This is a result of the rancher knowing they are raising quality meat and not wanting to taint their product.</li>
<li>The cattle are raised in a natural setting and not fed corn or grains. In today's world the majority of animal feed has been genetically modified. Believe it or not, but research published in 2012 from Caen University in France show that animals fed a lifetime of GMO's (genetically modified organisms) in this case corn, have a much higher rate of cancer and tumors, and have a shortened life span -- this can't be good for us to eat. </li>
<li>The beef has a higher amount of vitamins and minerals. A study done by USDA and Clemson University researchers in 2009 proves this among many other facts listed below. One example is Vitamin E. Grass-fed beef usually has up to 7 or 8 mcg/gram of Vitamin E compared to 1 to 2 mcg/gram in grain-fed beef. </li>
<li>Grass-fed beef is lower in saturated fats which has been linked to heart disease. </li>
<li>Grass-fed beef has higher levels of in beta-carotene. </li>
<li>Grass-fed beef is higher in thiamin and riboflavin (Vitamin B's).</li>
<li>Grass-fed beef has a higher mineral content including calcium, potassium and magnesium. </li>
<li>Grass-fed beef is a better source for Conjugated Lineolic Acid (CLA). CLA has been proven to improve the immune system and has also been connected with reducing the risk of obesity, cancer and diabetes. </li>
<li>Grass-fed beef provides higher amounts of Omega 3 fats. These fatty acids are essential for brain function and optimal health. Studies show that grass-fed beef contains up to 7 times the amount of Omega 3s compared to conventional grain-fed beef. </li>
</ol>
And while grass-fed beef is a healthier, better choice than its grain-fed counterparts, there is also a difference in taste. The key here is eating premium grass-fed beef which tastes delicious, in this way we get beef that tastes great and is healthier for us at the same time. <br />
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<i>Rich Coffman is a blogger on the front range of Colorado. His favorite source of grass fed beef is <a href="http://www.tetonwatersranch.com/" target="_blank">Teton Waters Ranch</a> where they raise their cattle on the native grasslands of Idaho next to the Teton Mountains.</i>Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com0tag:blogger.com,1999:blog-1851837863572026859.post-87732002004290439082012-12-04T10:19:00.000-06:002012-12-04T22:20:12.043-06:00how diet affects winter seasonal affective disorder<div class="separator" style="clear: both; text-align: center;">
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Seasonal Affective Disorder, or SAD for short, is a common mood disorder where people experience depressive symptoms in the winter or anxiety in the summer consistently every year, but maintain a healthy mental state during other seasons. Symptoms of SAD include:<br />
<ul>
<li>Fatigue </li>
<li>Increased need for sleep </li>
<li>Decreased levels of energy </li>
<li>Weight gain or loss </li>
<li>Increase or decrease in appetite </li>
<li>Difficulty concentrating </li>
<li>Trouble sleeping </li>
<li>Sadness </li>
<li>Anxiety </li>
<li>Irritability </li>
<li>Antisocial behavior, and </li>
<li>Craving carbohydrates </li>
</ul>
Seasonal Affective Disorder, also called winter blues, summer blues, or seasonal depression affects about four to six percent of Americans severely. According to the American Academy of Family Physicians, SAD is four times more likely in women than in men, ten to twenty percent of Americans may have a mild case of SAD, and it usually isn’t found in people younger than the age of twenty.<br />
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If you suffer from the above symptoms, you may have Seasonal Affective Disorder; however, there must to be a history of these symptoms for a couple years before it can be correctly diagnosed. According to Clinical Psychologist Kathy Hogan Bruen:
"<i>There's a difference between feeling down and being depressed. Being clinically depressed means you have more than just a couple of symptoms and they've lasted for more than a couple of days. Before someone receives a diagnosis of SAD, they must experience this consecutively for two years. It's not just 'I feel bad one winter, therefore I must have SAD.' There has to be a history there.</i>"
If you suspect you have SAD, seek a professional opinion. Self diagnosis is never a good idea.<br />
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The exact cause of SAD is unknown. Medical professionals attribute it to any of the following:<br />
<br />
<ul>
<li>Lack of sunlight </li>
<li>Increase in melatonin levels </li>
<li> hormone levels </li>
<li>Irregular brain chemistry </li>
<li>Lack of serotonin </li>
<li>Disruption of our circadian rhythm, or</li>
<li>Lack of vitamin D </li>
</ul>
Research on Winter Seasonal Affective Disorder continues, but thus far the lack of sun is the most compelling cause since lacking sunlight affects the brain by increasing melatonin while decreasing serotonin and vitamin D levels in the body. When exposed to sunlight, your optic nerve sends a message to your brain to produce less melatonin. Melatonin is a hormone that calms the body and allows you to sleep. When the sun comes up your brain produces serotonin, a hormone that induces feelings of wakefulness. When the sun's ultraviolet rays touch your skin, your body produces vitamin D. Vitamin D also helps the body maintain proper serotonin levels. So during the dark winter months you could have insufficient amounts of vitamin D and serotonin, but overly sufficient amounts of melatonin thus the depressive state.<br />
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A research project done at the University of Alaska, Anchorage found that “as serum vitamin D decreased, symptoms of SAD increased.”
Winter Seasonal Affective Disorder and the Mediterranean Diet
Studies such as that of the University of Alaska, Anchorage lead us to believe that SAD can be controlled through diet. More specifically through a diet high in vitamin D which aids in the production of serotonin in the body. Psychiatrist David Mrazek on MayoClinic.com, claims that eating a Mediterranean diet can help.<br />
<br />
A Mediterranean diet is a diet high in fresh fruits and vegetables. With the Mediterranean diet whole grains, healthy fats, fish, and lower amounts of meats can help reduce depression. According to Mrazek this diet can reduce depression by up to one-third.
Dietary supplements also help with Seasonal Affective Disorder. In addition to vitamin D, supplements to add into your diet include:
omega-3
vitamin B3
vitamin B12
and folate. Fish, and nuts contain high amounts of omega-3 while B-complex vitamins come from oily fish, beans, nuts, and whole grains. Herring, mackerel, salmon and flaxseed are the richest sources of omega-3 fatty acids.<br />
<br />
Key components of the Mediterranean Diet include exercise, eating whole grains, using olive oil, eating plant-based foods, such as fruits, vegetables, legumes and nuts. The diet also calls for the use of herbs rather than salt to flavor foods, enjoying meals with family and friends, limiting red meat consumption while increasing fish and poultry, and drinking red wine in moderation. <br />
<br />
In a study by R. J. Wurtman and J. J. Wurtman published in Obesity Research, it was found that consuming foods high in carbohydrates increases serotonin in the brain, which alleviates the symptoms of depression involved with Seasonal Affective Disorder. Excess carbohydrates may; however, cause unwanted weight gain and worsen depression. A study published in the International Journal of Eating Disorders supported eliminating simple carbohydrates from the diet of individuals with SAD, claiming this helped control the depression for a longer period. The consumption of carbohydrates and its effect on Seasonal Affective Disorder continues to be a controversial issue and the center of more studies; however, the Mediterranean diet in considered a low-carb diet, balancing the amount of carbohydrates with a variety of other nutritious foods and is highly recommended.<br />
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<i>Kate Hunter is a writer at<a href="http://www.everlastinghealthcenter.com/" target="_blank"> Everlasting Health Center</a>, Reno’s best vitamin, supplement, herb and health food store since 1995. She enjoys organic gardening, whole food cooking, and following up on the latest health food news. Katie obtained B.A. in English with an emphasis on writing from Southern Oregon University and has been writing about nutrition, healthy living, cooking, and gardening for over nine years. She is a mother of three and spends her time baking, canning, growing and drying herbs, and reading food labels of course.</i>Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com1tag:blogger.com,1999:blog-1851837863572026859.post-42080620214943985392012-12-03T08:37:00.000-06:002012-12-03T08:37:00.077-06:00on my mind monday 12.3.12<div class="separator" style="clear: both; text-align: center;">
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It's never the same two weeks in a row. A collection of what I find interesting in the world of food, nutrition, and holistic health. Here's what's on my mind.<br />
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<a href="http://documents.foodandwaterwatch.org/doc/CostofFoodMonopolies.pdf" target="_blank">The Economic Cost of Food Monopolies</a> - Our food system is broken/breaking down as corporations pursue ever greater consolidation in the race toward profits. This however squeezes out the farmer and isolates us further from our food. I believe everyone should read this report. It's important that we understand where our food comes from, why costs are rising, and why we need to know our farmer. <br />
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<a href="http://www.supermarketguru.com/the-lempert-report/holiday-2012-and-say-sugar.html" target="_blank">Changes ahead for sugar</a> - (starts at 2:40 on the video) US prices 50-70% higher than the rest of the world? Wow that's a huge jump. Combined with the fact that processed sugar can be as much as 4 times more addictive than cocaine and we have a very expensive health crisis on our hands (in more ways than one). We could all pay attention to the label and eat less sugar.<br />
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<a href="http://www.npr.org/blogs/thesalt/2012/11/12/164955205/kind-of-like-efarmony-matching-farmers-with-urban-landowners-for-fun-and-profit" target="_blank">eFarmony</a> - I love this idea...putting those with land together with those who want to farm it. Sounds like a win-win-win with consumers getting more fresh local produce.<br />
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<a href="http://www.latimes.com/health/boostershots/la-heb-spice-allergies-its-a-drab-diet-20121109,0,152650.story" target="_blank">Allergic to spice</a> - We hear a lot about the common food allergies, dairy, peanuts, shellfish, etc. We also hear about food sensitivity conditions the severe celiac disease to a less harmful but still challenging lactose intolerance (a lack of the digestive enzyme lactase). But many people tend to forget that food sensitivities can be to any food substance. While food sensitivities are different than a life-threatening allergy, they are no less severe for their impact on health. If you think you have food sensitivities consider working with a nutrition professional to see how you can identify what may be overwhelming your system.<br />
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<a href="http://www.dailymail.co.uk/health/article-2236918/The-diets-SHOULDNT-follow-want-lose-weight.html" target="_blank">Horrible Diet Ideas</a> - With the New Year just around the corner many people begin to resolve to lose weight. Unfortunately many of them are seduced by fad diets and celebrity endorsements. Just because someone is famous does not make them an expert on nutrition. Many of these ideas are highly dangerous. If you want to lose weight it needs to be done in a healthy, supportive fashion.<br />
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<a href="http://www.dailymail.co.uk/health/article-2236322/Asparagus--trendy-vegetable-fights-diabetes.html" target="_blank">Asparagus for blood sugar control?</a> - Like asparagus? It turns out that asparagus may be useful in stabilizing blood glucose levels. More and more readily available at the grocery store it's tasty and easy to cook. I love the fact that I've got some<a href="http://grainsandmore.blogspot.com/2012/02/on-my-mind-monday-21312.html" target="_blank"> in my garden</a>, we just finished moving it to it's new dog-free garden bed. Now to wait and see if it transplanted well.<br />
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Looking for a good <a href="http://www.youtube.com/watch?v=NWA_dVdwyLw" target="_blank">gentle yoga routine</a>? Here's one I like that's very relaxing and, most importantly, reminds you to breathe deeply.<br />
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<iframe allowfullscreen="allowfullscreen" frameborder="0" height="315" src="http://www.youtube.com/embed/NWA_dVdwyLw" width="560"></iframe><br />
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What am I reading this week? Truthfully, nothing because I'm still busy at work on my book, The Pantry Principle: how to read the label and understand what's <u>really</u> in your food. Want to learn more about the book?<br />
<b><br /></b>
<b>Head on over to Facebook and join <a href="http://www.facebook.com/ThePantryPrinciple" target="_blank">The Pantry Principle</a> page. You'll be able to stay in touch as I start posting healthy tips and news articles.</b>Mira Dessyhttp://www.blogger.com/profile/02000740893579256567noreply@blogger.com0