The (maybe great) Milk Debate January 31, 2012

Cow’s, Soy, Almond, Raw, Coconut, Rice, Organic…. I think that’s all the types of milk. Wow! That’s a lot of choices? How the heck do you decide? (Thanks Kathy for submitting this question.)

As with almost any topic related to “which one do I eat” there are a lot of reasons why someone would choose one type of milk over another. I’ll break it out here and let you decide.

1. Calories: Some people want the lowest amount of calories per serving from their milk. When it comes to cow’s milk, the less fat it contains, the less calories. That’s one reason to choose fat free or 1% milk. I cup of skim milk is about 90 calories. Almond milk boasts (literally) that they are half the calories of milk at about 60 calories per cup. Light vanilla soy milk has about 70 calories per cup.   Coconut milk is 80 calories per cup. Rice milk is 120 calories per cup.

Conclusion: Pick the type that you enjoy that fits your calorie budget.

2. Protein:  Despite what the dairy council might say, cow’s milk is not a required food for the human diet. It’s an optional one, with many wonderful properties, I might add. But for those who cannot or will not drink cow’s milk, the other types offer goodness as well. One of the purposes of drinking milk (I think) is for protein, and the different types vary greatly. Here’s the comparison in grams per cup. Cow’s: 8g, Soy: 6g, Almond: 1g; Coconut: 1g, Rice: 1g.

Conclusion: If you are drinking milk for the protein, cow’s is your best option with soy getting the silver medal.

3. Vitamins/Minerals: It’s important to note that many of the vitamins and minerals that specific milks brag about are fortified. This means they are added to the food to the enhance the nutritional quality. They may or may not be naturally found in that food. Calcium, vitamin D, and vitamin A are all fortified into milks and as far as I know, they can add whatever amount they want. Soooo the different brands of the different milks will have differing amounts of calcium, A and D, and maybe some other things as well. Therefore, you need to read the label.

Conclusion: If you don’t eat a lot of calcium rich foods or get a lot of sunlight, choose a milk with higher amounts of calcium and vitamin D.

4. Fiber: Now fiber is only found in plant based foods. So the addition of coconut, rice, soy and almond milk may give us the option of having some fiber in our milk. Here’s the breakdown per cup serving. Cows: 0g, Soy: 1g, Almond: 1g, Coconut: 0g, Rice: 0g.

Now you have the decision to make. I don’t think one is necessarily better then the others. It’s about what you need or want in your diet.

Give me some feedback and let me know if I answered all your questions.

Have a healthy day!

Black Hog Farm Info January 28, 2012

For those interested in Black Hog Farms farm to door delivery (Northeast Florida only), visit there blog here.

Have a great weekend!

Weighing in on Paula Deen January 24, 2012

I just came across a well written article in USA Today about Paula Deen and her recently exposed diabetes. Check it out here.

I’m not sure if I even have an opinion on the situation, or really need to. For 2 years I worked in diabetes prevention programming and have seen it all. By “all” I mean every excuse or reason and also those who are highly motivated to change their health destiny. Every individual’s journey with diabetes is unique and personal. It’s difficult to come out with it, especially when you are such a public person. I hope that Paula’s story inspires people – not just to take a diabetes medicine but also to change their health with every choice they make every day (you know what I mean).

So go Paula! But, I wouldn’t mind if you used a little less butter and did a little less frying.

Smoothie du Jour January 24, 2012

Yesterday I enjoyed some great conversation with a friend while walking in one of our beautiful parks on the St. Johns River. Tumeric came up as we discussed alternative nutritional therapies for various conditions. We talked about some ways to get it in to our diet without coming up with anything brilliant (the tumeric bars and curry were just not cutting it for this friend). So tumeric is on my mind. I must find a way to get this in daily that’s easy and doable!

This morning, as I was setting up my breakfast “lab”, tumeric popped up in my brain. Alas! A smoothie! What a great place to through in some tumeric. After tasting a little tumeric and realizing it has a pretty earthy flavor, I decided to replace my sprouts (see last week’s post) for tumeric in fear that it might taste like I was drinking the forrest floor. I only added a little clump of the yellow powder and it seems to have hidden itself quite nicely among my other smoothie ingredients. Success!!! (insert mad scientist laugh here)

So here is the Smoothe du Juor recipe. Enjoy!

1/2 cup Kefir milk

1/2 cup carrot juice

1/2 banana

1/2 cup frozen berries

1/4 cup frozen cranberries

1/4″ piece of fresh ginger

1/4 tsp tumeric

handful of spinach

Check it Out January 22, 2012

The January issue of everydayfoodmagazine.com”>Everyday Food magazine is awesome! I highly recommend picking up this issue called “The Light Issue”. I think I’ve dog-eared every other page of the recipes I want to try.
For those who have been asking for vegetarian recipes, this issue has a whole weeks worth of meatless meals.
You can find this mag in the check out line of most grocery stores.

Smoothie Mad Scientist January 17, 2012

Seriously. This is what I have become thanks to my Vitamix.

Last night I made my hubby and I smoothies. As I happily sipped mine in the kitchen, I heard this coming from the living room, ” Could it hurt you to sweeten this thing up a bit?!” Whoops! Did I go a little too far?

I have been experimenting with all kinds of produce in my smoothies lately. Last week I starting putting fresh ginger, fresh cranberries, and whole citrus into my smoothies. I love, love, love the fresh cranberries. It just makes me feel so good on the inside. Be careful with grapefruit, though, as it can quickly turn your whole smoothie sour if it’s very tart.

Today I may have gone too far. Last night at the grocery store the sprouts caught my eye. I love sprouts but when I buy them, I always have to throw a bunch away when they go bad. “Alas!” I thought. I can now throw those puppies into my smoothies! And so I did; this very morning.

My smoothie this morning consisted of kefir milk, carrot juice, frozen berries, fresh cranberries, 1/2 grapefruit, small banana, small bunch of kale, handful of sprouts and a small scoop of vanilla Juice Plus Complete. This was not my best tasting combination. It tasted more like vegetables (planted in dirt) than fruit. I could never serve this one to my man and expect him to drink it. I think the grapefruit plus the greens is not the best combo. Tomorrow I will nix the grapefruit and save it for a snack later in the day.

My experiments will continue on! Keep mixing up those smoothies and start your day (or afternoon or whenever) off on a fresh, nutrient-rich path.

Have a healthy day!

Cooking Class this Week January 16, 2012

This week I have the pleasure of cooking at A. Chefs’s Cooking Studio on Wednesday at 6 pm. The theme is Asian noodle and rice dishes. Come join us for a fun and relaxing time in Chef Andrea’s kitchen. Call the studio to reserve your spot.
I hope to see you there!

On the Road Again January 15, 2012

I love love love a good road trip. My hubby and I have done many of these through our relationship. We are just getting back into the traveling saddle now that we have figured out our little man. It’s so fun to go places together!

Traveling presents many challenges to the healthy eater. For those that have been following me for a while, you know that I love eating at fascinating places when we travel – often indulging in whatever is the local fare. (For the low-down on my food-changing travels to California, check out my June 2010 posts.)

This weekend we are visiting our college stomping grounds and dear friends in Tallahassee Florida. It’s always good to be back here, especially with a little more money in our pockets (than when we had in college at least) to enjoy the restaurants. Last night we ate at Midtown Filling Station and finished with dessert at Food Glorious Food. I had fish tacos, the best tator tots I have ever had, and milk chocolate peanut butter pie. It was all delicious but the company was even better.

Back to the topic at hand (I’m so distracted by talk of yummy restaurants)… so staying “on target” (thanks Mom for those great words to think about this year) is tricky with so much tasty food around. When I travel I try to have at least one thing planned as my “anchor” for the time. On this trip I had 2 strategies. 1- We brought veggies and raw nuts in the car yesterday to munch on so we started off on the right foot. 2- I brought my chocolate Juice Plus Complete nutrition shake mix to have either as a meal or snack every day. This is something I know my body loves and is healthy and filling. It has protein and fiber in it too, which is something that is harder to get when munching on snacks with friends.

I find having one or two “anchors” in your travels, or even your day-to-day routine, helps you stay engaged in your healthy lifestyle. You never want to completely disconnect from your healthy eating strategies, EVER! So pick your anchors (i.e. lots of water, fruit with breakfast, healthy snack, etc) and use them to have a successful trip and return back to every day life.

Science Friday – Ginger and Sweat January 13, 2012

Ginger has been on my mind and in my diet lately. I recommended a pregnant friend try making ginger tea every day to help with her nausea. I’ve been messing with Asian flavors for my upcoming noodles class at A. Chef’s Cooking Studio. Every morning I’m throwing a piece of fresh ginger into my smoothie. So when this interesting tidbit about ginger came through my email box, I was immediately intrigued. I sincerely apologize that I cannot remember where I got this from. Therefore, let me state, these are not my words but some smart person’s. I give you credit, wherever you are.

Enjoy some ginger and get your sweat on today!

Ginger can not only be warming on a cold day, but can help promote healthy sweating, which is often helpful during colds and flus. A good sweat may do a lot more than simply assist detoxification. German researchers have recently found that sweat contains a potent germ-fighting agent that may help fight off infections. Investigators have isolated the gene responsible for the compound and the protein it produces, which they have named dermicidin. Dermicidin is manufactured in the body’s sweat glands, secreted into the sweat, and transported to the skin’s surface where it provides protection against invading microorganisms, including bacteria such as E. coli andStaphylococcus aureus (a common cause of skin infections), and fungi, including Candida albicans.

Tumeric January 11, 2012

 

Tumeric, is an amazing spice. Anything in nature with such a vibrant (yellow) hue has to have tremendous benefits. It has potent anti-inflammatory properties that has been used medicinally for centuries to help with all kinds of ailments (arthritis, cancer, CF, IBD, cholesterol lowering, and prevention of Alzheimer’s).

Unfortunately, tumeric is not an everyday, American cuisine spice. It is found mostly in Asian dishes. Although Asian food is usually healthy and a great way to enjoy tumeric, it’s not really enough to get the daily benefits of the spice.

A few months ago, a friend brought these strange bars to our Bible study group and told us we all had to try them. A local eye doctor had developed this recipe as a way to enjoy this spice daily and in the amounts needed to get the full benefits. They weren’t bad and I was excited to learn a way to eat these spices.

Give this recipe a try as an additional nutrient source to your diet.

 

Dr. Schneider’s Amazing Curcumin and Cinnamon Bars

1/2 cup ground turmeric (curcumin)

1/2  cup ground cinnamon

1/4 cup dark cocoa powder (unsweetened)

2 tbl spoons fine ground black pepper

1 1/2 cup organic almond butter

1/2 cup peanut butter

1/2 tsp salt

1 tsp vanilla

1/2 cup honey

Mix all dry ingredients together in a large mixing bowl. Add peanut butter, honey and almond butter.

I use a powerful electric mixer in a large bowl. (or powerful arm) Press mixture into a glass 9 X 9 inch cake pan (with cover). Refrigerate. Cut into <1 inch cubes,  (about 50)

Eat 2 cubes daily