5 things to avoid in your diet and 5 things to add to your diet!

I know that a lot of you out there are committing this year to eat healthier!  Unfortunately we don't always see any improvements in our food choices.  A great way to change your diet is to gradually kick something unhealthy out of our diet and add something better!  It is all about learning new habits!  First is a list of 5 things to kick out of your diet this year!!

1.  Trans fat!  First of all, what is trans fat?  Trans fats are fats found in animal fat and in partially hydrogenated fat.  These are fats that raise LDL cholesterol levels which cause heart disease (number one killer of women).  They are found in some margarine, baking mixes, soups, fast food, biscuits, and pastries.  They are considered such a threat to health that the state of California banned them in restaurants.  Many states are soon to follow.  Hopefully the whole country will ban these dangerous fats.  I have to add this: I won't mention the name of this company,but the popular company that makes biscuits and cinnamon rolls sold at all grocery stores refuses to take them out of their products.  Read the labels!

2.  Soda!  This is probably the hardest single thing to let go.  I was an addict of soda for years.  I finally broke my addiction to these sugary drinks but it wasn't easy.  When soda waters were first invented they were sold as a special treat.  Now, some people drink them with every meal.  (That used to be me!)  These drinks are simply sugar water with more sugar.  Why is it so bad?  It is said to be the leading cause of childhood obesity.  I wouldn't doubt for adults too!  It is very damaging to teeth, it robs the bones of calcium.  The reason I stopped drinking soda is the high sugar content.  There are numerous studies that are looking in to possibilities that a high sugar diet could be the cause of the high number of cancer cases.  Just a little side note:  Cancerous tumors feed on sugar!

3.  Processed foods!  In our society today it seems that everyone is busy busy busy!  That is why so many people are buying processed foods.  What exactly are processed foods?  Processed foods are foods that have been changed from their natural state.  Now, before I get started on this I will admit that there are some healthy ways to "change food".  When garden veggies are canned or frozen and milk is pasteurized.  The "changing that I am talking about is the addition of preservatives and chemicals to food.  Nitrates added to meat such as hot dogs, bacon, lunch meats, and beef jerky are the types of changes to be avoided.  The need for longer shelve life of products  has a large number of our foods laden with these additives.  What can we do?  Can we completely avoid processed foods?  Probably not.  We can be more diligent about the amount of products we chose that contain these additives.  Side note:  There are now hot dogs and lunch meats with no nitrates!  Also adding vitamin c can offset some of the effects of the nitrates!

4.  Salt or sodium!  This one does not come that hard for me to change!  I have never been a lover of salt.  I tend to be a bland eater but I know a lot of people who are salt junkies:  My husband and my mom!  Why should we cut back on salt?  First of all, salt can raise blood pressure.  One in three U.S. adults have high blood pressure.  High salt consumption also has other health effects: water retention and kidney problems.  Our bodies do need some sodium but they average person only needs 2,300 milligrams.  The average American eats about 3,375 milligrams a day.  A big problem with sodium amounts is the hidden salt in many products.  Canned soup is one of the worst.

5.  White bread, White pasta, white rice!  This in my opinion is one of the easiest ones to change.  I think that whole wheat products taste better than the empty white ones.   When the wheat is processed to make these white products, all of the valuable nutrients are removed.  The lack of fiber in these products is the main reason so many Americans  are constipated.  There are so many more whole wheat products out there.  FYI, whole wheat pasta tastes just as good if not better!  It also lightens up when you cook it so your kids won't even know!!!  Side note:  make sure your bread and pasta are really whole wheat.  Read the ingredients!  

A great way to get healthy isn't only avoiding some foods but to add some to your meals everyday!!

5 foods you should be adding to your diet!

1.  Green vegetables!!  A great way to boost health is to make the commitment to add green veggies to a meal.  A salad with spinach leaves with your lunch.  Some steamed broccoli to your dinner.  (A little cheese sauce is ok!) Even some chopped Kale in your omelet for breakfast!!!  Green vegetables are so nutritious and inexpensive!  Packed with vitamins and nutrients plus antioxidants, this should be the first step in a healthier diet!!  Don't forget the celery too!  Side note: raw is best!

2.  Fiber!  Most Americans are lacking fiber in their diets.  Fiber is essential in a healthy digestive system.   The lack of fiber in the diet is thought to be one of the contributing factors for colon cancer.  There is also a correlation between low fiber and breast cancer.  Fiber is also important for blood sugar levels and reducing the incidence of diabetes.  Eating whole grains, beans, leafy greens, and fruit can be great ways to get fiber.  There are a lot of products containing good amounts of fiber such as fiber cereals, yogurts, breakfast pastries, etc.  It is best to get your fiber from unprocessed sources though.  Remember my spill on processed foods? Did you know that if a product contains more that 5 grams of fiber, you can subtract that amount from the number of carbs?  For instance if a product lists 15 carbs and it contains 9 grams of fiber than the net carbs is 6 carbs.  That is why adding fiber helps with weight loss!

3.  Cabbage!  This vegetable is not only inexpensive and healthy, but very versatile.  There are so many ways to enjoy it: substitute for lettuce on sandwich or hamburger, in soups, tacos, sauerkraut, and added to salads.  This vegetable is packed full of vitamins and nutrients.  Their phytonutrients are thought to be a cancer preventative.  A researcher found that when Polish immigrants first came to the U.S. they had almost no cases of breast cancer.  Generations later the incidence of breast cancer rose dramatically.  They came to the conclusion that the children and grandchildren of these immigrants had traded many of their traditional foods for more "American"  foods.  Cabbage which is widely eaten for almost every meal in Poland was now not a part of their diet in the US.  

4.  Whole grains!  This is one of the first changes to my families diet that I made.  My kids for a long time would not eat whole wheat.   They soon discovered that the wheat bread is actually "not half bad"!  We soon changed from white pasta to whole wheat pasta.  Also, "not half bad".  Just like I mentioned in the section about white foods, wheat is the opposite.  The whole grains, which God intended to be part of our diet,  are extremely vital to good health.  The fiber alone is a great reason to switch!  Another good reason to switch to whole grains is the way the carbs in the whole grains are used in our bodies.  When you eat white bread, your body treats it as actual sugar.  That means that in the world of carbs, our bodies do not know the difference between a piece of white toast and a doughnut hole.  Whole wheat on the other hand breaks down the sugars more slowly.  When you switch to whole wheat get ready to lose some weight and get more energy!!!

5.  Fish!  We live in a red meat and potato world.  If you live where I do you also live in a chicken nation!!  One thing missing in most diets are omega fatty acids.  These acids are an important part of a healthy heart diet.  Salmon and tuna are great ways to get these nutrients!!  It has been proven that eating a steady diet of red meat is very dangerous for your overall health.  Substitute that fatty steak for a delicious piece of seasoned salmon!!!  

Let's face it:  We live in a fast paced world where there are more fast food restaurants than farmer's markets.  We sometimes get stuck in a food rut.  It is time to make changes.  The most effective way is gradual.  That way you are making new habits that will last! I Hope everyone has a happy and healthy new year!!!

Grilling safety!!

When I first heard about grilling safety, I thought it meant keeping your kids away from the hot grill.  Little did I know that cooking meats on a grill can be dangerous.  I had always thought grilling was a healthy way to prepare foods!    

Scientists have found that when meat  (red meat, poultry, fish, and pork) are cooked at very hot temperatures, a chemical called heterocyclic amines (HCA) is formed.  If the fat from the meat drips on the source of heat, it also produces smoke that contains even more harmful chemicals called polycyclic aromatic hyrocarbons (PAH). The PAH cling to the meat.  Both of these chemicals are said to be cancer causing.
Does this mean that we shouldn't grill?  No more cookouts?  No more delicious steaks? No!  There are several ways to protect yourself from these chemicals while cooking out.

1.  Start grilling with a clean grate.  Make sure there is no residue from previous barbecues.
2. Chose a lean cut of meat.  The more fat in the meat the more dripping.
3.  Marinate your meat before grill.  This can decrease the harmful chemicals by 90%.
4. Never eat meat that is charred.  Use a meat thermometer to avoid overcooking.
5.  Never grill frozen meats.
6. You can also partially cook your food before grilling.

One thing to note:   Vegetables are very healthy to prepare on a grill.  They do not contain the amino acids that meat do that cause the reactions.

Bottom-line, enjoy your summer, have your cookouts, enjoy that juicy steak!  Just be careful how you prepare your meat and yes, keep those kids away from the grill!!!

Recipes
Delicious Steak marinade                                                    

• 1/3 cup sherry 
• 1/3 cup soy sauce
• 1/3 cup vegetable oil
• 2 tablespoons honey
• 2 tablespoons grated fresh ginger root  (ground is also ok)  ginger is super healthy!
• 1 clove garlic, minced

Directions

1. In a medium bowl, mix sherry, soy sauce, vegetable oil, honey, ginger, and garlic. Marinate steaks for at least 4 hours before grilling as desired.

Chicken Marinade

• 1 egg
• 1 cup vegetable oil
• 2 cups cider vinegar
• 3 tablespoons salt
• 1 tablespoon poultry seasoning
• 1 teaspoon ground black pepper

Directions

1. Crack the egg into a medium bowl and whisk until beaten. Slowly whisk in the oil until fully blended. Then whisk in the vinegar, salt, poultry seasoning, and ground black pepper. Set some of the sauce aside to use for basting while grilling. Place chicken in shallow baking dish, and coat with sauce. Cover, and marinate in the refrigerator for 24 hours.

Yummy grilled veggie kabobs

2 zucchini, cut into 2" chunks
2 yellow squash, cut into 2" chunks
8 ounces fresh mushrooms, cleaned
2 red and green bell peppers, cut into 2" chunks
2 medium red onions, cut into wedges
2 ears sweet corn, cut into 2" chunks
16 whole cherry tomatoes
8 ounces teriyaki sauce

Wash vegetables except mushrooms. Brush mushrooms clean. Prepare vegetables according to recipe. Cook corn in boiling water for about 10 minutes. Toss vegetables in teriyaki sauce. Thread vegetables onto skewers. Place on grill over medium-hot heat. Baste occasionally with teriyaki sauce. Grill 20 minutes or until tender.Serving Size: 8

What should you drink?

Today I am posting my list of beverages that should be added to your daily diet!!!

1. Water-- Of course I am going to start with the most basic. Water is necessary for our bodies basic functions! Our bodies weight is made up of 60 percent water! We need it to flush out toxins, and carry nutrients to cells. There has been some concern with water safety and quality. Recently 31 U.S. cities were found to have large amounts of a chemical called hexavalent chromium. It is an industrial chemical that is said to be a carcinogen. The best way to safely enjoy water is to have a water filter. Look for ones that are NSF/Ansi standard 53.

2. Green Tea-- My favorite beverage has to be green tea. I love it hot and cold. Green tea contains a crazy amount of antioxidants that can do a lot of amazing things. They can prevent the growth of cancer cells and even kill cancer cells. The antioxidants are also responsible for lowering cholesterol. Green tea is a great source of vitamins A, D, E, C, B, B5,and K. Some think that it aids in weight loss. Steer clear of bottled green teas. They often are full of additives and sugars. The best way to enjoy is to brew from a bag. It can be made hot or cold!! I try to drink a least 2 cups day!!

3. Vegetable juices-- There is no better way to get your veggies than to have a jucier. With a juicer you can control what veggies you intake and also mix them with fruit to make them taste better. Juicers are fairly inexpensive and fun to use. My kids love using it and are more willing to drinking the juices if they make them themselves. I try to use my juicer twice a week. My favorite mixture it is 2 apples and 8-10 little baby carrots, and a little spinach. The carrot pulp left over can be used in many recipes such as carrot cake! If you don't have a juicer store juices like v-8 low sodium and V-8 fusion light are good drinks. The V8 fusion drinks contain fruit and vegetable juices! Just be sure to get the light!

4. Coffee-- Coffee gets a lot of negative news but all in all it can be a good drink. It is all about quantity and what you put in it. A recent study found that coffee drinkers are less likely to get type 2 diabetes. It is also thought to play a role in preventing strokes in woman. It is also thought to decrease risk for Alzheimer disease and Parkinson disease. It is recommended due to it's high caffeine amount to be avoided by pregnant woman. If you drink one to two cups a day you should be ok. Oh, and limit your fancy cafe mocha, frappé drinks. They can be high in calories!!!

Bottom line is that we all have to drink something to stay alive. Hopefully in this new year you will not only add healthier foods to your daily diet but also add more healthier drinks to your routine. I challenge everyone to cut out or cut back on soda's (diet too) and sugary drinks! Here is an idea: Have a tea party!!!

Gotta eat those greens!!!

A man at my church planted some turnips in our church's garden at the end of the planting season.  Now the garden is covered with beautiful turnip greens.  That has got me curious as to the nutritional benefits of turnip greens.   

Turnip greens are the leaves or tops of the turnip plant. Part of the Cruciferae family, the turnip is a cousin of other nutritious vegetables including collards and kale.  

They are an excellent source of vitamins A, C, E, and vitamin k.  (Vitamin K  is important for blood clotting and helps the body absorb calcium.  Recent studies have suggested that vitamin K may help prevent and treat osteoporosis and loss of bone density.  Studies also suggest that Vitamin K has preventive and treatment benefits for cancer).  Turnip greens is said to be quite beneficial for conditions like atherosclerosis and Rheumatoid arthritis, because of its high nutritional value.  With all of these benefits I am going to be looking for new ways to prepare turnip greens.  Here is a great recipe for preparing them.  Remember, you can reduce the slight bitter aftertaste of these greens by rinsing the water several times after cooking them.          

Turnip Greens with Ham

Ingredients:

• 1 tablespoon vegetable oil
• 2 to 3 ham shanks or a meaty ham bone or ham hocks
• 1 1/2 cups chopped onion
• 2 cloves garlic, minced
• 2 pounds mustard greens, thoroughly washed, tough stems removed, coarsely chopped
• 1 1/2 cups chicken broth
• 2 teaspoons Worcestershire sauce
• pepper sauce, to taste
• salt and pepper, to taste

Preparation

In a large pot or Dutch oven, heat oil over medium heat. Add the onions, ham shanks or ham bone; cook, stirring, until onions are wilted. Add the garlic and cook for 1 minute longer. Add the chicken broth and bring to a boil. Add the Turnip greens, a few handfuls at a time, adding more as the first batch wilts. Reduce heat to medium-low; add Worcestershire sauce and a dash of hot pepper sauce. Cook, uncovered, for 20 minutes. Cover and simmer for about 30 to 40 minutes longer. Taste and add more pepper sauce, salt, and pepper, as needed.

Turnips themselves are also quite nutritious. They have less calories than potatoes.  Also, they are rich in folic acid, manganese, panthothenic acid, and copper.  They are also an excellent source of thiamine, potassium, niacin, and magnesium.

What is the deal with nitrates?

Today I want to talk about Nitrates!  What are nitrates?  Nitrates are a natural substance found in the environment and produced by living organisms.  They are added to many foods as an additive to preserve and maintain color.  Nitrates are found in most preserved meats:  Hot dogs, bacon, sausages, and lunch meat,  and yes that means in the pepperoni on your pizza.  Are nitrates safe?  Nitrates themselves are not the problem.  It is what happens when they are heated at high temperatures.  They form nitrosamines which are carcinogenic (cancer causing).  Researchers have found a connection to nitrosamines and pancreatic cancer. 
     Well, what does this mean?  Do we have to stop enjoying winnie roasts, bacon with our eggs, or look for an alternative for our sandwich for lunch?  Not necessarily.  Researchers have found that consuming a product high in vitamin C with a product containing nitrates will prevent the formation of the dangerous nitrosamines.  Better yet looking for products without these additives would be the best.  Many companies are offering products without nitrates.  Here are two that are fairly inexpensive and found in most grocery stores:

Hormel Natural Choice
These deli meats contain no preservatives.  They are made with a  USDA-approved, all-natural process that doesn’t require preservatives. Instead, intense cold water pressure protects food against bacteria, while maintaining freshness and enhancing flavor.  They are sold in a number of varieties:  Roast Beef
                                      Honey Ham
                                      Oven Roasted turkey
                                      Salami
                                      There are several more varieties.

Oscar Mayer Select Premium Hot dogs

I was very excited to find these one day at the store!  Hot dogs with no nitrates!!! They also come in all beef!
I want to state to everyone that I am not promoting hot dogs as a healthy food,  nitrates or no nitrates.  They are still high in fat but we all know that once in a while we are going to eat one at ball games and barbecues!

I do not know of any bacon without Nitrates except what is in health food stores.  I would limit bacon to once in  a blue moon but if you do eat it don't forget the orange juice!!!

We just need to be aware of what we are eating and try to make the best choices for our family!!
Just a reminder to those out there who have small children, hot dogs are a major choking hazard for toddlers!

Should we be eating Organic?

There is a lot of attention being put on organic food.   I think everyone would agree that they don't want to eat foods covered with pesticides.  The problem with organic is the price.  I know very few people willing to or able to do a complete conversion to organic foods.  Sometimes the conventional vegetables and fruit can be difficult to afford for some families.  The good news is that not all conventional foods contain dangerous levels of pesticides.  Consumers can be selective of what they buy organic.  Here are two lists of fruits and vegetables.  One is the dirty dozen (the top 12 produce items with the most pesticides).  The other is called the clean 15 (They have least amount of pesticides).
The worst offenders—the "dirty dozen"—contained 47 to 67 pesticides per serving, thanks to a "soft skin" that leaves them particularly vulnerable:

"The Dirty Dozen"
Celery
Peaches
Strawberries
Apples
Domestic blueberries
Nectarines
Sweet bell peppers

Spinach, kale and collard greens               
Cherries
Potatoes
Imported grapes
Lettuce

The Clean 15

Onions
Avocados
Sweet corn
Pineapples
Mango
Sweet peas
Asparagus
Kiwi fruit
Cabbage
Eggplant
Cantaloupe
Watermelon
Grapefruit
Sweet potatoes
Sweet onions

If you are a person who eats a lot of fruit or vegetables  from the dirty dozen list, then organic is best.  One day I was eating some conventional strawberries.  I washed them very well prior to eating them but as I was putting the strawberry in my mouth I could smell the pesticide on them.  I washed them again but the chemical smell was still there.  The next week I bought some at Ozark Natural foods in Fayetteville, Ar.  They right away did not have the chemical smell.  They smelled like strawberries.  I haven't knowingly eaten a conventional strawberry again.  On the other hand when at Ozark Natural foods I noticed that organic watermelons were selling for about $15.00 - $20.00 a piece.  I complain about paying $5.00 for one at walmart.  Luckily watermelons are on the clean 15 list.  You just have to use commonsense.

A great place to find organic produce is at a local farmers market.  Organic produce is usually a little more than conventional but in some cases just by a few cents.  In the winter I like to get a lot of organic fruits and vegetables frozen.  The bottom line is that we need to be aware of what we are eating and what chemicals the foods contain.  We may not be able to afford a 100% organic diet but we can avoid the ones most effected by pesticides.  There is not a lot of data on the long term effects of pesticides on humans but one thing we know is that it kills insects.  If it kills insects instantly than what does it do to our bodies!

Improve your snacking!!

Snack time!!  There are so many choices!  Chips, cookies, pastries!  We all know these type of snacks but what are healthier choices and why should we bother?  There are only so many hours in a day.  If we fill up with empty calories we are not leaving room for the foods that are the most beneficial to us.  Here are some of the snack foods that are a great addition to your diet.

Pumpkin seeds

We all know that pumpkins are very nutritious but many don't realize that the seeds are too!  The are a rich source of protein.  Only 7ounces of pumpkin seeds have 3mg of iron.  They are high in vitamin E, vitamin B, and they are high in fiber.  Hear is a recipe you can make this fall while making your jack o' lanterns:

Remove seeds, wash seeds, dry seeds, and baked seeds on a greased cookie sheet in an oven (250 deg.) for one hour.  You can add salt if desired.  Eat with the shells on! That is where the fiber is plus it would be too much work to shell them all!

Walnuts

Nuts in general are a great snack.  Most are high in protein, magnesium, phosphorus, and Zinc.  Studies show that women who eat more than 5 oz of nuts per week lowered their risk of heart attack by 35 percent.  Remember that the leading cause of death of women is not breast cancer but heart disease!
The nut that is considered the most nutritious is the walnut.  This is due to the fact it contains more omega fatty acids than any other nut.  Walnuts are great to snack on and I have to say that are pretty good in cookies and brownies.  Of course this doesn't mean that cookies and brownies with walnuts are the best snack.  Just a handful of walnuts is best but we all have to enjoy desserts sometime!

Blueberries

What is being called the superfood?  Blueberries and for good reason!  They are loaded with antioxidants!  Plus, they are pretty tasty!  Some health professionals also think that they can help prevent urinary track infections.  They are high in fiber, vitamin c, and iron.My favorite way of eating them is by adding them to my cereal everyday!  The tastiest and most nutritious are the wild blueberries!!

Prunes

The last snack I want to mention is the prune.  We usually think prunes as the older man and woman's friend but they are a great addition to anyone's diet.  They of course are high in fiber, but they also are high in potassium, iron, and antioxidants!  I recently read a new study that found that women who eat a high fiber diet are less likely to develop breast cancer!  The best prunes are the individually wrapped ones sold by sunsweet prunes!  They are moist and tasty!  Remember when adding fiber to your diet to do it gradually or your stomach will go crazy!   You can train your stomach to tolerate more as time goes on. 

Well, I hoped this helped you out.  Don't forget that all fruits and vegetables are good snacks!  There is still nothing like a crisp red apple.  Oh, and by the way, dark chocolate isconsidered healthy!!!!