Tuesday, June 18, 2013
Insight of the Day 6/18/13
Natalie Ledwell
Author and Speaker
Author and Speaker
Monday, June 17, 2013
CMI Daily Spot Prices 6/17/13
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Insight for the Day 6/17/13
"If there were no limitations or consequences, what would your perfect average day look like?"
Bob Proctor
Author and Speaker
Sunday, June 16, 2013
Motivational Quotations
We
are what we repeatedly do. Excellence, therefore, is
not an act but a habit.
Aristotle
Aristotle
Take
calculated risks.
That is quite different from being rash.
George S. Patton
That is quite different from being rash.
George S. Patton
Storms
make oaks take roots.
Proverb
Proverb
Seaweed Rice - Healthy Food Tip and Recipe
healthy food tip and recipe
Today's Recipe
If you don't know what to serve for dinner tonight ...
While seaweed, or sea vegetables, is becoming more familiar to us in the west, many people still want to know how to incorporate it into their meals. This recipe is a great way to enjoy more of these nutrient-rich foods. 
Ingredients:
In-Depth Nutritional Profile for Seaweed Rice Healthy Food Tip Are minerals heat sensitive and lost in cooking?Minerals can be lost during cooking, although they are not as heat-sensitive as phytonutrients and many vitamins. As discussed throughout my book and the World's Healthiest Foods website (www.whfoods.org), research studies have found a reduction of many minerals—including magnesium, manganese, calcium, copper, and others—from cooking. While these losses can be relatively small for brief cooking of some green leafy vegetables like spinach, they can become much larger if cooking times are extended. This is yet another reason that we suggest short cooking times, notably when cooking vegetables, in order to retain as many minerals (as well as other nutrients) as possible. | |
Life After 50: 5 Reasons You Will Want to Do This... Every Day - an article for you to read!
Barbara Hannah Grufferman wrote a new post Life After 50: 5 Reasons You Will Want to Do This... Every Day
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Spicy Vegetable Tart - Healthy Food Tip and Recipe
Today's Recipe
If you don't know what to serve for dinner tonight ...
Enjoy the wealth of nutrients in this unique tart, which is a wonderful treat when you have a little extra time to prepare your meal.
Spicy Vegetable Tart
Prep and Cook Time: Prep time: 35 minutes; Bake time: 25 minutes
Ingredients:
In-Depth Nutritional Profile for Spicy Vegetable Tart
Healthy Food Tip
No, for most people fruits are not a problem when it comes to their acid content. There are two ways of thinking about this question of fruit and acidity. As a group, fruits are relatively acidic, and some fruits are highly acidic.
pH is a special scale created to measure how acidic any substance is, and the lower you get on the pH scale, the more acid a substance contains. At the very low end of the scale (in the pH range of 2.0), you'll find the lemons and limes—the most acidic of the World's Healthiest fruits. At the opposite end of the scale (near a pH of 14), you won't find any fruits whatsoever! However, cantaloupes and many melons will fall closer to the center of the range, with a pH of 6.0-6.6 (cantaloupes), or honeydew melons (6.0-6.7).
Other commonly eaten fruits aren't as acidic as lemons or limes, but still fall in the lower part of the pH range. For example, fruits like pears have a pH of 3.5-4.6 and strawberries 3.0-3.9. When we are healthy, our stomach and digestive tract is designed to deal very comfortably with fruits, even though they have relatively low pH values.
A second way of looking at fruits and acidity is to ask whether fruits are acid-forming. Fruits also do quite well in this regard! A new term has been created in the research world to refer to the potential impact of certain foods on the kidneys and uric acid levels. This term is "potential renal acid load" or PRAL. Foods like meats and cheeses and fish have high PRAL values (in the range of about 8-10). Fruits are amongst the lowest of all food groups in terms of PRAL values and have an average value in the negative range of -3.1.
For a comprehensive list of foods and their pH value, please visit the website hosted by the U.S. Food and Drug Administration's Center for Food Safety and Applied Nutrition at: http://bit.ly/ejY944
If you don't know what to serve for dinner tonight ...
Enjoy the wealth of nutrients in this unique tart, which is a wonderful treat when you have a little extra time to prepare your meal.
Ingredients:
- Crust
- 3/4 cup sunflower seeds
- 3/4 cup walnuts
- 2 TBS sesame seeds
- 2 TBS flax seeds soaked in 1/4 cup water
- 1/8 tsp salt
- Filling
- 4 cups chopped Swiss chard
- 1 TBS chicken or vegetable broth
- 2 cups sliced crimini mushrooms
- 1 small onion, minced
- 3 medium cloves garlic, minced
- 1-1/2 tsp dried Italian herbs
- pinch of red chili flakes
- 1 small tomato, chopped, seeds removed
- 5 oz silken tofu
- 5 egg whites
- 1/8 tsp turmeric
- salt and black pepper to taste
- Preheat oven to 350°F (175°C).
- Soak flax seeds in 1/4 cup water for 10 minutes.
- While flax seeds are soaking, grind rest of crust ingredients in food processor. It should be finely ground when done. Add flax seeds and soaking water to crust ingredients and continue to process for another 30 seconds. Press evenly into a 9-inch tart pan making sure you come up to the top edge so crust isn't too thick on the bottom. Bake crust in oven for 15 minutes.
- While crust is baking, chop onion and garlic and let sit for 5 minutes to bring out their hidden health benefits.
- Bring lightly salted water to a boil. Cook chopped chard for about 3 minutes in boiling water and drain. This will reduce oxalic acid from chard and make it sweeter.
- Heat 1 TBS broth in a medium stainless steel skillet. Healthy Sauté minced onion, garlic, and mushrooms in broth for 5 minutes stirring frequently.
- Add herbs, tomatoes, salt and pepper, and sauté for 2 minutes. Press out excess water from chard and add to rest of vegetables.
- Remove from heat and spread evenly over crust in tart shell.
- Blend egg whites, silken tofu, turmeric, and a little salt and pepper in blender. Pour evenly over vegetables and bake for another 25 minutes.
- With the tip of a knife loosen around edges of crust and remove ring. Cut into wedges and serve.
In-Depth Nutritional Profile for Spicy Vegetable Tart
Healthy Food Tip
Are fruits in general, and melons in particular, a problem because of their acidity?
No, for most people fruits are not a problem when it comes to their acid content. There are two ways of thinking about this question of fruit and acidity. As a group, fruits are relatively acidic, and some fruits are highly acidic.
pH is a special scale created to measure how acidic any substance is, and the lower you get on the pH scale, the more acid a substance contains. At the very low end of the scale (in the pH range of 2.0), you'll find the lemons and limes—the most acidic of the World's Healthiest fruits. At the opposite end of the scale (near a pH of 14), you won't find any fruits whatsoever! However, cantaloupes and many melons will fall closer to the center of the range, with a pH of 6.0-6.6 (cantaloupes), or honeydew melons (6.0-6.7).
Other commonly eaten fruits aren't as acidic as lemons or limes, but still fall in the lower part of the pH range. For example, fruits like pears have a pH of 3.5-4.6 and strawberries 3.0-3.9. When we are healthy, our stomach and digestive tract is designed to deal very comfortably with fruits, even though they have relatively low pH values.
A second way of looking at fruits and acidity is to ask whether fruits are acid-forming. Fruits also do quite well in this regard! A new term has been created in the research world to refer to the potential impact of certain foods on the kidneys and uric acid levels. This term is "potential renal acid load" or PRAL. Foods like meats and cheeses and fish have high PRAL values (in the range of about 8-10). Fruits are amongst the lowest of all food groups in terms of PRAL values and have an average value in the negative range of -3.1.
For a comprehensive list of foods and their pH value, please visit the website hosted by the U.S. Food and Drug Administration's Center for Food Safety and Applied Nutrition at: http://bit.ly/ejY944
Friday, June 14, 2013
Pureed Lima Beans with Rosemary Tomato Broth - Healthy Food Tip and Recipe
Today's Recipe
If you don't know what to serve for dinner tonight ...
Enjoy this recipe as a great substitute for mashed potatoes and an great way to include more beans to your Healthiest Way of Eating.
Pureed Lima Beans with Rosemary Tomato Broth
Prep and Cook Time: 20 minutes
Ingredients:
In-Depth Nutritional Profile for Pureed Lima Beans with Rosemary Tomato Broth
Healthy Food Tip
While flaxseed oil should not be heated because it can easily oxidize, it seems that heat doesn't have the same effect on whole flaxseeds. Flaxseed oil features a high concentration of alpha-linolenic acid (ALA), and flaxseeds not only contain this omega-3 fatty acid but other important nutrients as well, including vitamins, minerals, fiber, and lignan phytonutrients such as secoisolariciresinol diglucoside (SDG).
Research studies have shown that the healthy omega-3 oils and lignan phytonutrients in flaxseeds are surprisingly heat stable. Not only is it safe to leave whole flaxseeds at room temperature but you can also use them in baking.
Studies testing the amount of omega-3 fat in baked goods indicate no significant breakdown or loss of beneficial fats occurs in baking. For example, in one study, the ALA content of muffins containing 25 grams of flaxseeds was not significantly reduced after baking. Researchers speculate that the omega-3 fats in flaxseed are resistant to heat because they are not isolated but rather are present in a matrix of other compounds that the flaxseeds contain, including the lignan phytonutrients that have antioxidant properties.
It's also worth pointing out that the temperatures used for baking were normal baking temperatures of 350°F (177°C) and higher—not specially lowered temperatures to see if the seeds needed lower heat to keep their ALA intact. Baking times were also normal—falling in the one to two hour range. In one study, the seeds were even exposed to a heat level of 660°F (349°C), apparently without damaging their ALA content.
The lignan phytonutrient SDG has also be found to be stable in its chemical structure when exposed to normal baking conditions. In one study, consumption of SDG-enriched muffins was found to enhance the production of mammalian lignans in women, reflecting their stability and bioavailability. In another study, women who ate raw, ground flaxseed daily for four weeks had similar plasma fatty acid profiles as those who ate milled flaxseed that had been baked in bread. Both groups of women showed a lowering of total cholesterol and "bad" LDL cholesterol, further reflecting that flaxseeds still have benefits when used in baked goods.
In addition to studies that have reviewed the effects of baking on flaxseeds, there are studies that have looked at the impact of other cooking methods. For example, a study found that ALA remained stable in cooked flaxseed-enriched pasta compared to the uncooked pasta.
Based upon this and other research on the subject, it seems that flaxseeds can deliver benefits whether they are consumed raw or incorporated into a baked good product.
Cunnane SC, Hamadeh MJ, Liede AC, et al. Nutritional attributes of traditional flaxseed in healthy young adults. Am J Clin Nutr. 1995 Jan;61(1):62-8.
Hallund J, Ravn-Haren G, et al. A lignan complex isolated from flaxseed does not affect plasma lipid concentrations or antioxidant capacity in healthy postmenopausal women. J Nutr. 2006 Jan;136(1):112-6.
Hyvarinen HK, Pihlava JM, et al. Effect of processing and storage on the stability of flaxseed lignan added to bakery products. J Agric Food Chem. 2006 Jan 11;54(1):48-53.
Manthey FA, Lee RE, Hall CA 3rd. Processing and cooking effects on lipid content and stability of alpha-linolenic acid in spaghetti containing ground flaxseed. J Agric Food Chem. 2002 Mar 13;50(6):1668-71.
If you don't know what to serve for dinner tonight ...
Enjoy this recipe as a great substitute for mashed potatoes and an great way to include more beans to your Healthiest Way of Eating.
Ingredients:
- Tomato Broth
- 3 TBS + 1-1/4 cups low sodium chicken broth
- 1/2 medium onion, chopped
- 4 cloves garlic, coarsely chopped
- 1 TBS tomato paste
- 1/2 tsp finely chopped fresh rosemary (or 1/8 tsp dried rosemary)
- salt and pepper to taste
- Beans
- 2 15 oz cans lima beans, rinsed and drained,
- 1 medium onion, chopped
- 1/4 cup low-sodium chicken or vegetable broth
- 2 medium cloves garlic, pressed
- salt and white pepper to taste
- Chop onions and chop and press garlic and let them sit for 5 minutes to bring out their health-promoting properties.
- Heat 3 TBS broth and Healthy Sauté 1/2 onion for 3 minutes over medium low heat stirring frequently. Add garlic and continue to sauté for another minute.
- Add rest of broth and tomato paste. Cook on high heat for about 20 minutes. It should reduce to about half the volume. Strain away the liquid, returning it to the saucepan. (Discard onion and garlic.) Season with rosemary, salt, and pepper.
- While broth is reducing, Healthy sauté 1 medium onion in a medium-sized sauté pan over medium-low heat for 3 minutes, stirring frequently. Add beans, stock, salt, and pepper.
- Simmer for another 3-4 minutes. Puree bean mixture with pressed garlic in a blender. Stop blender occasionally to scrape sides with a rubber spatula.
- Serve beans drizzled with tomato broth.
In-Depth Nutritional Profile for Pureed Lima Beans with Rosemary Tomato Broth
Healthy Food Tip
Are flaxseeds still nutritious even after they are heated or baked?
While flaxseed oil should not be heated because it can easily oxidize, it seems that heat doesn't have the same effect on whole flaxseeds. Flaxseed oil features a high concentration of alpha-linolenic acid (ALA), and flaxseeds not only contain this omega-3 fatty acid but other important nutrients as well, including vitamins, minerals, fiber, and lignan phytonutrients such as secoisolariciresinol diglucoside (SDG).
Research studies have shown that the healthy omega-3 oils and lignan phytonutrients in flaxseeds are surprisingly heat stable. Not only is it safe to leave whole flaxseeds at room temperature but you can also use them in baking.
Studies testing the amount of omega-3 fat in baked goods indicate no significant breakdown or loss of beneficial fats occurs in baking. For example, in one study, the ALA content of muffins containing 25 grams of flaxseeds was not significantly reduced after baking. Researchers speculate that the omega-3 fats in flaxseed are resistant to heat because they are not isolated but rather are present in a matrix of other compounds that the flaxseeds contain, including the lignan phytonutrients that have antioxidant properties.
It's also worth pointing out that the temperatures used for baking were normal baking temperatures of 350°F (177°C) and higher—not specially lowered temperatures to see if the seeds needed lower heat to keep their ALA intact. Baking times were also normal—falling in the one to two hour range. In one study, the seeds were even exposed to a heat level of 660°F (349°C), apparently without damaging their ALA content.
The lignan phytonutrient SDG has also be found to be stable in its chemical structure when exposed to normal baking conditions. In one study, consumption of SDG-enriched muffins was found to enhance the production of mammalian lignans in women, reflecting their stability and bioavailability. In another study, women who ate raw, ground flaxseed daily for four weeks had similar plasma fatty acid profiles as those who ate milled flaxseed that had been baked in bread. Both groups of women showed a lowering of total cholesterol and "bad" LDL cholesterol, further reflecting that flaxseeds still have benefits when used in baked goods.
In addition to studies that have reviewed the effects of baking on flaxseeds, there are studies that have looked at the impact of other cooking methods. For example, a study found that ALA remained stable in cooked flaxseed-enriched pasta compared to the uncooked pasta.
Based upon this and other research on the subject, it seems that flaxseeds can deliver benefits whether they are consumed raw or incorporated into a baked good product.
References
Cunnane SC, Ganguli S, et al. High alpha-linolenic acid flaxseed (Linum usitatissimum): some nutritional properties in humans. Br J Nutr. 1993 Mar;69(2):443-53.Cunnane SC, Hamadeh MJ, Liede AC, et al. Nutritional attributes of traditional flaxseed in healthy young adults. Am J Clin Nutr. 1995 Jan;61(1):62-8.
Hallund J, Ravn-Haren G, et al. A lignan complex isolated from flaxseed does not affect plasma lipid concentrations or antioxidant capacity in healthy postmenopausal women. J Nutr. 2006 Jan;136(1):112-6.
Hyvarinen HK, Pihlava JM, et al. Effect of processing and storage on the stability of flaxseed lignan added to bakery products. J Agric Food Chem. 2006 Jan 11;54(1):48-53.
Manthey FA, Lee RE, Hall CA 3rd. Processing and cooking effects on lipid content and stability of alpha-linolenic acid in spaghetti containing ground flaxseed. J Agric Food Chem. 2002 Mar 13;50(6):1668-71.
15-Minute Maui-Style Cod - Healthy Food Tip and Recipe
healthy food tip and recipe
Today's Recipe
If you don't know what to serve for dinner tonight ...
This is a great tasting fish dish that is not only quick and easy but has great taste. The tropical flavor of the sauce will make you feel like you are on Maui!
Ingredients:
- 1 1/2 lbs thick cut filets of cod
- 1 TBS fresh lemon juice
- 2TBS chicken or vegetable broth or water
- salt and black pepper to taste
- Salsa
- 1 TBS minced fresh ginger
- 1/2 cup finely minced red bell pepper
- 3/4 cup canned crushed pineapple
- 1 tsp finely minced jalapeno pepper (or to taste)
- 1/2 TBS chopped fresh cilantro
- salt and white pepper to taste
- Mix together all ingredients for salsa and set aside.
- On stovetop, preheat 10-12 inch stainless steel skillet on medium high heat for 2-3 minutes. Rub 1 TBS fresh lemon juice on cod and season with salt and pepper.
- Add broth or water to skillet and heat. Cook fish in heated skillet about 1-2 minutes on each side. Time may vary according to thickness of fish. You do not need oil or liquid for this.
- Remove cod from pan and top with salsa.
- Napa Cabbage Salad
- Rice
In-Depth Nutritional Profile for 15-Minute Maui-Style Cod
Healthy Food Tip
Are fennel and anise the same thing?
Although they share a similar taste profile—reminiscent of black licorice—fennel and anise are two different plants. The botanical name of anise is Pimpinella anisum while the botanical name of fennel is Foeniculum vulgare. Both anise and fennel belong to the Apiaceae family.
In addition to the fact that they share a similar flavor, what often creates confusion among these two plants/foods is that fennel is often referred to as anise. Since the whole plant (bulb, stalks, fronds) of fennel is consumed while it is usually just the seeds from the anise plant that are eaten, if you see a vegetable-like plant called "anise," chances are that it is actually fennel.
There is one further complication to the anise and fennel story. Historically, several different plants have been referred to as "anise." One version of anise you may also be familiar with is star anise (also called Chinese anise). This form of anise gets its name from the eight-pointed star that forms a pod for its seeds. The seeds from star anise provide a very similar flavor to the Pimpinella plant described above, and they are commonly consumed in China and other parts of Asia where the tree that produces them commonly grows. Star anise has its own scientific name (Illicum verum) and unlike fennel and anise, it is not a part of the Apiaceae family but rather the Illiciaceae family.
For more information on this topic, please see:
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