CornHUSKING....

As a fellow Cornhusker.. I felt compelled to post this article from Rodale News regarding 5 Easy Ways to Enjoy Your Summer Corn .... 

By Amy Ahlberg

#1: Know how to shuck. Before you can cook corn on the cob, you have to get at it. And it can take a lot of effort to clean those tasty kernels. Meyer offers this restaurant-insider technique: “After peeling away the outer husks, try using a medium- to fine-bristle brush to rub the strands away from the fresh corn. If you don’t have a good brush you can use the same technique with a clean kitchen towel," he says. Another strategy: Save the husking till the end. "At our restaurants we actually boil corn on the cob while it’s still in its husk," says Meyers. "After cooking, the corn is easier to clean. We peel the husks back and tie them in a knot so diners have something to hold while enjoying.” Or let your guests peel them back themselves, and you've cleverly spread out the workload.

#2: Be picky. How to pick the best-tasting, freshest ears: “This is tricky. The main thing I look for is a dark brown tassel at the tip of any ear of corn. This means the corn is in full bloom and has come off the stalk very recently," Meyer says. If you can get at a kernel, there's another test. "The best way is to pop a fingernail into a kernel to see if it’s fresh,” says Meyer. The kernel shouldn't be dried out, and you want to see a milky fluid drain out of it. Use this test judiciously; nobody wants to buy an ear of corn that's full of fingernail marks.

#3: Go beyond boiling. There's a whole world of corn on the cob recipes to try, says Meyer: “There is SO much you can do with corn. In the restaurant, we roast whole corn on the cob in the oven. We make corn pudding, succotash, chowder—the list goes on." And remember that the corn doesn't have to stay on the cob to taste great. Meyers suggests this technique: "We cut fresh kernels off the cob, sauté them on the stovetop, squeeze on some lime, sprinkle on some smoked paprika, toss it with Parmesan cheese, and finish with salt and pepper for a simple and delicious side dish.”

#4: Try different varieties. However you cook corn on the cob, do a little exploring and you'll find that corn comes in more flavors than yellow and white. Meyer has been buying a variety called Mirai from a local farmer. “It’s supersweet and always tender,” he says. Ask around at your farmer’s market or local farm stand to find local and heirloom varieties. If you have a green thumb, try growing your own next summer. Check out Organic Gardening magazine's list of heirloom seed sources, and next year your favorite corn on the cob recipes may taste brand new.

#5: Freeze it. If you're a true corn-on-the cob lover, you can save some of the taste of summer for the colder months by blanching the whole cob right after you clean it, then keeping it in the freezer until you need a corny fix. By the way, the best way to store corn for the short term is to keep the ears on ice in the fridge until you're ready to cook them.

The Honey Bear....

I used to stare at this guy every morning before I went to school back in the 80's, I feel as though he knows alot about me.. and we shared a great deal through out life.  That is because the Honey Bear was always in our house, and I am thankful for him.   He came to the rescue in the middle of the night when I would awaken with a horrible cough as a young child.   My mom had her own special remedy which may have included honey and lemon that always worked.  Honey Bear also liked my grandma's house.. as he hung out there... and most likely knows all the gossip in town.  Oh.. if the Honey Bear could talk....

I recently dumped all my jelly and jams.. and brought honey back in my life.  Studies are sure agreeing with my most recent drastic move to consume honey on a (semi- daily basis).  Honey contains oligosaccharides, a type of sugar that helps promote the growth of immune boosting bacteria in the gut, and promotes a healthy intestinal tract.  Honey has also been shown to lower cholesterol (the bad cholesterol I should say) p.s by the way.. my LDL dropped 30pts), and reduce levels of C-reactive protein (this measures the inflammation in your vessels) and you sure want the number to be low.  Another promising study has shown that honey used in place of regular sugar can help stabilize blood sugar levels. 

According to an article in Runners World (Sept 2011) Liz Applegate, Ph.D reported a study on cyclists consuming 60 calories of honey (1 Tbsp) with water every 30 minutes worked as well as consuming an energy gel in improving efforts at the end of a long workout.  

According to my peeps over at the Academy of Nutrition and Dietetics...

Is Honey More Nutritious than White Sugar?

This is a common misconception. Honey is actually several sugars (fructose, glucose, sucrose and others) formed from nectar by bees. Ounce for ounce, the nutrients in honey and white sugar are about the same. A teaspoon of honey weighs slightly more than a teaspoon of white sugar, so it has slightly more calories. A teaspoon of white sugar has about 15 calories; a teaspoon of honey, about 21 calories. Honey is sweeter than white sugar, so you need less to sweeten foods.

Here is an excerpt from another great informative article (Today's Dietitian) about honey written by: — Bryan Roof, RD, LDN, is a chef, dietitian, and food writer living in Boston. (see below)

"Honey is graded by color, with the characteristic clear, golden amber often commanding a higher retail price than darker varieties. Honey flavor, however, differs as a result of the flower varieties from which the nectar is harvested. Clover, tupelo, and orange blossom honey are derived from nectar specifically from those types of flowers, whereas wildflower honey comes from an assortment of flowers.
Honey is available most often in raw or pasteurized form. Raw honey is unprocessed, meaning it’s removed from the hive and bottled. It will contain trace amounts of yeast, wax, and pollen. Consuming raw honey is believed to lessen the effects of seasonal allergies. Pasteurized honey has been heated and processed to remove impurities and kill any potentially harmful bacteria. However, it still may contain botulinum endospores, so you shouldn’t give it to children under 12 months of age due to the inability of their immature digestive systems to destroy the spores.
When it comes to cooking—and baking in particular—honey can be problematic and isn’t necessarily a straight swap for sugar. Honey is sweeter and more hygroscopic (water absorbing) than sugar, which can cause excess browning and moisture in the finished product."

Rock on Honey Bear....

via pinterest

Learn Your Lipids....

This morning after a 15 hour fast I had my Lipid Panel (Cholesterol, Triglycerides, LDL, and HDL) checked.  I collect these labs every-other year just to keep myself on track.  I also have a family history of high cholesterol so it sure does not hurt to keep things real.  When I was in graduate school I used to be a guinea pig for all the health fairs.. and get my cholesterol checked like every 4 months it seemed. I also had high cholesterol during my graduate school years... (possibly due to the excessive beer we consumed to maintain a 4.0 GPA and maintain our sanity... or the late night runs to taco bell.. because there was nothing else to eat in the middle of no-where.

Over the past few years.. I have successfully brought my cholesterol down 70-80pts, along with my LDL level.  It could be due to the fact I eat everything from the ocean, and have essentially avoided alcohol over the past year (except on a few occasions)... as I have found that getting up on the weekends feeling good is worth a million dollars, than sipping Gatorade and nursing a hang-over at my age.

If you are looking to reduce your cholesterol there are a few key foods that may help you along the way (ps. don't forget to exercise as well)...

1.  Oatmeal
Oatmeal is a soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes.
Soluble fiber can reduce the absorption of cholesterol into your bloodstream.

via pinterest

 2.  Fish (Omega 3-Fatty Acids)
Try eating these types of fish....

• Mackerel
• Lake trout
• Herring
• Sardines
• Albacore tuna
• Salmon
• Halibut

via pinterest

3.  Walnuts, and other nuts
Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy, but keep in mind to eat in moderation.  I LOVE walnuts, especially in my oatmeal.  Living in California.. we have access to some of the best walnuts!!!




I urge you all to check your cholesterol (blood lipid profile) to obtain a baseline.. and then start making the necessary changes in your diet to get back on track. 

The Natural Defense of Nutrition

Superfoods!! (via pinterest)

Living out in the Bay Area.. unfortunately we are exposed to more pollution/smog/ and of course UV rays than the average bear.  All these variables can boost the production of free radicals (those unstable molecules that bond with healthy molecules.   So the question is... what can we do??  Well the answer is simple, one needs to up their intake of antioxidants (those are the compounds that prevent cell damage from occurring.

Fruits and vegetables are of course our first line of defense, hence the word "Superfoods".  Runners World Magazine featured a great article (September 2011) regarding the best way to protect your body from damage caused by running or exercise.  (And it was written by an RD!)
A few months ago I was asked about  "Black Rice", and it just so happens to be an antioxidant with the same properties as blueberries and blackberries.  Scientists at Louisiana State University Agricultural Center report that whole grain black rice is full of anythocyanins, which are responsible for the grain's deep purple hue.  You can find this rice at health food stores and Asian markets.

Black Rice (via pinterest)

Brazil Nuts were also mentioned for their rich source of selenium (providing 100 percent of your daily need for this mineral. I would suggest using Brazil Nuts on your salads or in your smoothies.  Another fun fact I learned while reading this article (thank you Matthew Kadey MS, RD) was that cooked tomatoes contain higher concentrations of lycopene than the raw version.  ( this antioxidant may lessen UV skin damage). 

Brazil Nuts via pinterest

Some of my favorite fresh picks are:
Purple Carrots (sweeter than orange and pack a punch of inflammation-reducing compounds).

via pinterest

Red Cabbage:  1 Cup has a days worth of Vitamin C,


Purple Plums:  The deep colored anthocyanins may slow the spread of cancerous cells.


And lastly... my favorite... Peanut Butter!!!  PB provides a nice healthy dose of Vitamin E!  A 2010 study found that subjects who supplemented their diets with extra vitamin E experienced less oxidative stress and muscle damage after exercise.  Oh.. and peanuts are a good source of resveratrol, the same heart-protecting compound in red wine!   I will forever be grateful to PB!!

Everyone Loves It!!! via pinterest

It's good to be back... stay tuned... and be prepared :)

Change is really going to do you GOOD!

.... and there are changes on the horizon



Have you noticed I have been off the map lately... well I have been working non-stop.  But there is change coming.. and it coudn't feel more right!!!  

I promise to be back in full force... once I get past these few weeks ahead.. and then I will be back to my daily dirty deeds routine for sure. 


Isn't this the truth :)

Trophology ..uh? What?

Sorry for the delay in posts this past week, I really do have a good excuse and you will all soon find out in due time.  This post actually has to do with a question I received from a friend this past week that I discussed with my colleagues over lunch yesterday.  None of them were really familiar with this concept of "trophology".   Nor was I....but I did some research and found a round-a-bout answer for my friend who happens to read my blog with the rest of you.







The definition of trophology is essentially "Food Combining".  The diet theory of food combining   suggests not eating proteins and fats OR carbs within hours of each other also the theory is they digest differently. Non starchy vegetables are allowed on either...(Huh?)



I went to the Internet and interviewed my colleagues to do my research, I found that there are numerous websites, and blogs that support this theory.. and the question I received was "Should I eat fruit on an empty stomach for proper digestion?".   The websites claim that eating fruit after a meal causes the whole meal to rot and ferment.. oh and the minute fruit comes into contact with the other food in the stomach and digestive juices, the entire mass of food begins to spoil.  The list of claims goes on.. and on. And it appears that people who are writing these books and blogs and making these false claims evidently missed out on physiology or biochemistry back in school. 

I found a great little article by a Carrie Wiatt, who holds a Masters of Science from an accredited school and she reports these claims as untrue as well.  According to most GI doctors, digestion is a process specific to each macronutrient.  Eating different types of foods together will not inhibit the digestion of separate items or cause rotting or fermentation.  Dr. Pochapin, the director of Monahan Center for Gastrointestinal Health at New York-Presbyterian Hosptial/Weill Cornell Medical Center explains:  Rotting of fermentation means bacterial action on food resulting in decomposition.  Because of the presence of hydrochloric acid, the stomach has very few bacteria.  Food takes six to 10 hours to reach the colon, which explains why it does not matter when fruit is eaten.

If you ever studied the digestion of a human body you will find that carbohydrate, protein and fat digestion all work simultaneously with every combination of food we eat.  Pairing certain foods together actually keeps us feeling fuller longer.  If you add protein or fat with your fruit or a simple carbohydrate, this will slow down digestion, as protein and fat take longer to move through the digestive system.  This does NOT mean that food sits in your stomach and rots... I mean come on...

Thanks for the question Allyology...keep them coming.. as I love to brainstorm!

Meat Me on Monday

It really is amazing how much me and my dietitian colleagues talk about red meat, chicken, pork and fish during a given day.  It might be due to the fact that twice a day we take part in a "tasting" of the days meals at the facility we work at.  We judge each plate on presentation, taste and quality.  Today we tasted Corn beef and Cabbage.. then Tilapia for dinner.  It was all excellent.

By working meat into your rotation which is either lunch, dinner or breakfast you are saving your taste buds from monotony, while you are also supplying protein and amino acids that will help in repairing small muscle tears that occur maybe during your run or workout that day.  According to Rikki Keen, R.D, a sports dietitian, "Meat provides nutrients runners need, like iron to help maintain energy levels."
According to a recent Runners World article I just read, it is suggested that athletes (or -wanna be's like me) should spread their protein intake throughout the day, eating some at each meal which is better for bone, muscle mass, and satiety. 

Thanks to Runner's World.. this great little chart will show you how the different proteins face-off.

(Based on a 3.5-ounce serving)

Chicken Breast: 
161 Calories, 4 g Fat, 32g Protein


Dark Meat Chicken
200 Calories, 11 g Fat, 28 g Protein


Filet Mignon
214 Calories, 11 g Fat, 28 g Protein


Pork Tenderloin
140 Calories, 4 g Fat, 25 g Protein


Lamb Loin Roast
354 Calories, 28 g Fat, 21 g Protein


Tofu (Soybean Curd)
144 Calories, 7 g Fat, 14 g Protein

Turkey Pastrami
74 Calories, 4 g Fat, 10 g Protein


Fun Fact:  A 3.5-ounce serving of beef provides 34% of your daily requirements for zinc.  Which is essential to building a stronger immune system. 

Speaking of immune system..I need to get to bed.....more later...

Saturday Spinach Swap

As I told you several times.. I love to read health blogs and success stories.  One of the blogs I read almost daily is this: http://lindawagner.net/blog/

I just like the inspirational tidbits as well as her fun recipes she posts.   As I dietitian I think it is important to step out of our conservative shell and learn what is going on out there in the health world.. If it is trying coconut oil in your smoothie (which I might be doing right now)... EVERYONE GASP.. and tell me my saturated fat intake is well over the norm... well I have done the research.. and we will let my blood lipid profile be the true test of that.. which I plan to have done here soon. I might also be eating gluten free bread as well.. just because I like it.   So anyway.. before I chug my Aloe Vera Juice.. (just kidding).. I have yet to do this.. but expect a post on this as well... SOON.

I recently just tried this recipe from Linda's blog.. and absolutely LOVE it... it is easy... and soooooo good.    

You’ll need:

• 8-10oz fresh spinach
• your favorite Marinara Sauce
• goat cheese
• sea salt 

Basically steam your spinach in 1/2 cup of boiling water until wilted... drain it.. and then top with your favorite marinara sauce.. and goat cheese.   It is heaven!!!

Via Linda Wagner Blog

Here is my inspiration for the day...these are words to live by..

via pinterest :)

Foodie Friday...

If there is one thing we all hate doing... it is counting calories or writing things down on paper that you have consumed in the past few days.   I usually suggest to most clients to take note of what they may have consumed (rough estimate of serving size) and keep it in a journal or input your food item into an app that you may have downloaded on your phone or ipad such as Myplate, MyFitnessPal or Fitday.  Most people can can get an idea of how they eat just after a few days.    It also wouldn't hurt to note what activities you were doing through out the day to pinpoint mindless eating (if you were doing so).

 

It wouldn't hurt to plan ahead...and know what you are going to eat for the next few days to a week if possible.  This will avoid you having to scramble when you are hungry or hit the nearest fast food joint.  Really aim to eat 3 meals a day and include a snack or two.  According to Lauren Antonucci, M.S., R.D, owner of Nutrition Energy in NYC "Eating more often keeps your metabolism humming, and prevents you from getting super hungry.  Keep healthy foods on hand and pull from them regularly.. you will start to form a habit.. trust me.  Mine is currently an apple with peanut butter...I never get sick of this.  I do want to point out we do need to take it easy on the nut butter... and really keep it to the recommended serving size (usually 2 tablespoons), not 4 :)

Take a deep breath and take your time eating, and let your mind process those bites of food.  There have actually been studies on this.. and BMI indexes related to people who eat fast!  If you really want to slow down your eating and savor the flavors... try eating your food with chopsticks.. or a pickle fork.  I happen to know a few people who do this.   It is rather funny to see someone using a small little fork that looks like your Barbie dolls might use to eat.... to eat their meat or vegetables. Also go a step further and use smaller plates and also remove the serving dishes when eating.

Pickle Fork

Chopsticks





Small Plates









Eat at home if you can... you will by far eat less calories I can bet on it.  Also eat REAL foods, avoid processed and packaged foods.  It is amazing how good I feel the next morning after eating a healthy meal as compared to eating a heavy, fried entree.