The other day I was in my usual supermarket, (which shall remain nameless since I teach cooking classes for them), searching for my beloved Pepsi, a 12-pack of cans to be exact. As I perused the soda section I encountered vanilla Pepsi, cherry Pepsi, Lemon Pepsi, caffeine-free Pepsi, and diet Pepsi. EVERYTHING but regular good ole fashioned Pepsi. There was not one 12-pack, 6-pack, or case for that matter, of regular Pepsi. Hello? Anybody home? Obviously we're overdoing it with the bells and whistles.
Recently chicken broth was on sale in the same store. Can you believe every can of the regular broth was sold out? But there was plenty of the low-sodium, reduced fat, and herb flavored broths. Another time Mozzarella cheese was on sale. Even though the whole milk and the part skim milk mozzarella were both on sale, there was not one package of whole milk mozzarella to be found. It was equally exasperating rummaging through every tub of cottage cheese on the shelf in quest of one container of the regular kind. Oh there was low-fat, no-fat, whipped, and pineapple, but your everyday, run of the mill cottage cheese was an elusive quarry. Apparently "regular" is not so regular any more.
Take milk for example. There's regular milk, 2% milk, 1% milk, and skim milk. Milk is 4% fat so the 2% milk has had half of it's fat removed. Thus, 2% milk is NOT 98% fat free. It would be more accurate to say it's 50% fat free. Likewise, the 1% milk has had 75% of it's fat removed. Only the skim milk is virtually fat free. So at one end of the continuum there's regular milk and at the other end there's skim milk. Then there's a mid-way point for folks who want to cut down on the fat yet retain some semblance of flavor, namely, the 2% milk. So do we really need the 1% milk? Like that 1% is going to be the deciding factor in your bypass surgery. Now add in organic milk, soy milk, and various flavored milks and the simple act of retrieving a container of regular milk is like playing Where's Waldo.
And of course, God forbid we didn't have a "lite" version of every product under the sun. I'd need a calculator to count how many times I could only find the lite style of the item in question on the shelf. Now manufacturers are developing "low-carb" versions of their products to appease the growing number of individuals being duped by this latest dietary mass hysteria. Who would have thought there would come a day when traditional Frosted Flakes would come in a "low sugar" variety? Shall we call them Semi-Frosted Flakes? Something else is flaky in this picture if you ask me.
This entire hodgepodge is the product of the marriage between capitalism and a spoiled populace replete with food neurosis. On the one hand are the food manufacturers endeavoring to create every permutation of their product in an interminable crusade to increase their market share. So if they add raspberry ice tea to their product line they'll boost sales 2%, and if they add a ginseng tea they'll squeeze out another 1.5%, and if they make caffeine free versions of both they'll get another 2%, on and on ad nauseam.
Ideas for new products however, don't always originate in the mega-corporations' think tanks. As previously alluded to, it is often society's latest food craze that drives producers to jump on the bandwagon and cash in. First we vilified sugar, then fat, then red meat, then salt, and now carbohydrates. Somewhere in that timeline caffeine became a bad guy too. Subsequently we now have foods that boast "low" or "no" versions of these substances.
Moreover, in addition to identifying the enemies, we sought to ascertain who the heroes were as well. We decided that fiber, whole wheat, beta-carotene, anti-oxidants, and omega-3 fatty acids, among others, wore the white hats. Consequently the American entrepreneurial spirit met the challenge. Foods that were already naturally high in these nutrients were advertised as such. Foods that were not were either fortified with them or processed in a way to maximize them.
But then a new round of villains appeared. They were not discrete substances but specific food cultivation techniques deemed unhealthy. Once again, big business responded. Now we have free-range turkeys, hormone free chicken, organically fed cows, farm raised fish, and organic vegetables. Now you can understand the trend in recent years of increasingly larger supermarkets and the birth of the mega-mart. They need the extra space for all the varieties of these products!
In the end many would argue that it is the consumer that benefits from this process. That we are bestowed with more choices and it's always beneficial to have more options. Well I had every option under the sun but the one I wanted while looking for my Pepsi. So I went with the no-cal, no-sugar, no-salt, no-caffeine, unflavored Pepsi, otherwise known as water. But of course I had to choose from the spring, mineral, naturally sparkling, purified, or glacial.
Saturday, April 3, 2010
Friday, March 26, 2010
Cracking Open A Handful Of Pistachios Releases Numerous Health Benefits
Adding to a growing body of evidence, several new research studies continue to demonstrate that a diet incorporating a moderate amount of healthful monounsaturated fat, like the kind found in pistachios, is more effective in preventing heart disease than simply reducing overall fat intake.
A Handful of Pistachios May Lower Cholesterol; Provides Source of Antioxidants
At the April 30, 2007 Experimental Biology Conference in Washington, DC, Pennsylvania State University graduate student researcher Sarah K. Gebauer presented data showing that a handful of pistachios may lower cholesterol and provide the antioxidants usually found in leafy green vegetables and brightly colored fruit.
In the study, volunteers with high cholesterol levels were asked to supplement a low-fat diet with pistachios. Subjects ate three different diets for a four-week period. The diets consisted of 1.5 ounces of pistachios a day, three ounces of pistachios a day or a Step-1 diet without pistachios. After just a month, cholesterol levels were significantly lower among the pistachio eaters: three ounces of pistachios reduced the amounts of total cholesterol in the blood by 8.4 percent and low-density lipoprotein (LDL), the so-called "bad" cholesterol, by 11.6 percent. The study also found that non-high density lipoproteins (non-HDL) decreased by 11.2 percent. Non-HDL levels are considered reliable predictors of cardiovascular disease risk.
"Our study has shown that pistachios, eaten with a heart healthy diet, may decrease a person's CVD risk profile," added Penny Kris-Etherton, distinguished professor of nutrition and primary investigator of the study. "We were pleased to see a difference between the doses of pistachios for lipoprotein ratios because it would appear that pistachios are causing the effect and that they act in a dose dependent way," added Gebauer.
Challenging the Traditional View, Pistachios Are a Part of a Heart Healthy Diet
A four-week diet consisting of a daily dose of about two to three ounces of pistachios may offer protective benefits against cardiovascular disease, according to another study published in the Volume 26, Number 2 issue of the Journal of the American College of Nutrition.
The Inova Fairfax Hospital study found that in people with moderately high cholesterol levels, a daily diet consisting of 15% of calories from pistachios (about two to three ounces or one to two handfuls of kernels) over a four-week period favorably improved some blood lipid levels. Most likely, this is due to pistachios' content of healthful monounsaturated fat, according to lead researcher James N. Cooper, M.D. of George Mason University.
"This research challenges the previously-held belief that a low-fat diet is best for heart health. Studies now show that a diet with a moderate amount of healthful monounsaturated fat, like the kind found in pistachios, is a more effective way to prevent heart disease than reducing overall fat intake."
Thought to be rich in nutrients that reduce hardening of the arteries, pistachios may also protect against coronary heart disease through other mechanisms, one of which is arginine, according to Dr. Hu of Harvard's Department of Nutrition.
Pistachios May Calm Acute Stress Reaction; Source of Heart Healthy Fats
Eating pistachios may reduce the body's response to the everyday stresses of life, according to another study conducted at Pennsylvania State University, lowering the risk of developing hypertension. Dr. Sheila G. West, associate professor of biobehavioral health, investigated the effects of pistachio consumption on standardized stressors on persons who had high cholesterol, but normal blood pressure. West and her colleagues found that those who consumed 1.5 ounces of pistachios each day reduced the stress effects of systolic blood pressure by 4.8 millimeters of mercury, with no effect on normal, resting blood pressure.
Most of the fat in pistachios - almost 90% - is "good" or unsaturated fat, which can lower blood cholesterol along with risk of heart disease, when they replace saturated fats in the diet. Of all snack nuts, pistachios offer the highest level of phytosterols, and are a powerful source of fiber, both of which reduce the absorption of cholesterol from the diet.
No Weight Gain with Pistachios; A Nutritionally-Wise Snack Choice
Participants in the Penn State pistachio study showed no changes in blood pressure, body mass index or weight gain, further supporting previous studies that have also demonstrated no weight gain from the addition of pistachios to the daily diet. Nut consumption, in general, is associated with a lower body mass index.
A 1-oz serving of pistachios, with 160 calories, offers an excellent source of vitamin B6, copper and magnesium; and are a good source of fiber, thiamin and phosphorus making them a wise snack choice. For more information on these studies, visit www.pistachiohealth.com
A Handful of Pistachios May Lower Cholesterol; Provides Source of Antioxidants
At the April 30, 2007 Experimental Biology Conference in Washington, DC, Pennsylvania State University graduate student researcher Sarah K. Gebauer presented data showing that a handful of pistachios may lower cholesterol and provide the antioxidants usually found in leafy green vegetables and brightly colored fruit.
In the study, volunteers with high cholesterol levels were asked to supplement a low-fat diet with pistachios. Subjects ate three different diets for a four-week period. The diets consisted of 1.5 ounces of pistachios a day, three ounces of pistachios a day or a Step-1 diet without pistachios. After just a month, cholesterol levels were significantly lower among the pistachio eaters: three ounces of pistachios reduced the amounts of total cholesterol in the blood by 8.4 percent and low-density lipoprotein (LDL), the so-called "bad" cholesterol, by 11.6 percent. The study also found that non-high density lipoproteins (non-HDL) decreased by 11.2 percent. Non-HDL levels are considered reliable predictors of cardiovascular disease risk.
"Our study has shown that pistachios, eaten with a heart healthy diet, may decrease a person's CVD risk profile," added Penny Kris-Etherton, distinguished professor of nutrition and primary investigator of the study. "We were pleased to see a difference between the doses of pistachios for lipoprotein ratios because it would appear that pistachios are causing the effect and that they act in a dose dependent way," added Gebauer.
Challenging the Traditional View, Pistachios Are a Part of a Heart Healthy Diet
A four-week diet consisting of a daily dose of about two to three ounces of pistachios may offer protective benefits against cardiovascular disease, according to another study published in the Volume 26, Number 2 issue of the Journal of the American College of Nutrition.
The Inova Fairfax Hospital study found that in people with moderately high cholesterol levels, a daily diet consisting of 15% of calories from pistachios (about two to three ounces or one to two handfuls of kernels) over a four-week period favorably improved some blood lipid levels. Most likely, this is due to pistachios' content of healthful monounsaturated fat, according to lead researcher James N. Cooper, M.D. of George Mason University.
"This research challenges the previously-held belief that a low-fat diet is best for heart health. Studies now show that a diet with a moderate amount of healthful monounsaturated fat, like the kind found in pistachios, is a more effective way to prevent heart disease than reducing overall fat intake."
Thought to be rich in nutrients that reduce hardening of the arteries, pistachios may also protect against coronary heart disease through other mechanisms, one of which is arginine, according to Dr. Hu of Harvard's Department of Nutrition.
Pistachios May Calm Acute Stress Reaction; Source of Heart Healthy Fats
Eating pistachios may reduce the body's response to the everyday stresses of life, according to another study conducted at Pennsylvania State University, lowering the risk of developing hypertension. Dr. Sheila G. West, associate professor of biobehavioral health, investigated the effects of pistachio consumption on standardized stressors on persons who had high cholesterol, but normal blood pressure. West and her colleagues found that those who consumed 1.5 ounces of pistachios each day reduced the stress effects of systolic blood pressure by 4.8 millimeters of mercury, with no effect on normal, resting blood pressure.
Most of the fat in pistachios - almost 90% - is "good" or unsaturated fat, which can lower blood cholesterol along with risk of heart disease, when they replace saturated fats in the diet. Of all snack nuts, pistachios offer the highest level of phytosterols, and are a powerful source of fiber, both of which reduce the absorption of cholesterol from the diet.
No Weight Gain with Pistachios; A Nutritionally-Wise Snack Choice
Participants in the Penn State pistachio study showed no changes in blood pressure, body mass index or weight gain, further supporting previous studies that have also demonstrated no weight gain from the addition of pistachios to the daily diet. Nut consumption, in general, is associated with a lower body mass index.
A 1-oz serving of pistachios, with 160 calories, offers an excellent source of vitamin B6, copper and magnesium; and are a good source of fiber, thiamin and phosphorus making them a wise snack choice. For more information on these studies, visit www.pistachiohealth.com
Tuesday, March 16, 2010
National Nutrition Month is upon us – why not make it a family decision by taking the 'Just One More for Healthy Living' pledge at www.eatjustonemore.com. The campaign is dedicated to encouraging families to incorporate an additional serving of fruits and veggies daily and lean protein weekly. They are manageable steps that produce big results. (Recipes below)
There are lots of small steps you can take to ensure you and your family is eating healthy amounts of the right foods.
• Be Creative. Try something different, like washing and clipping grapes into small bunches and putting them in the freezer. Try with bananas too!
• Cut Down on Fat. Try low-fat dairy products, poultry without skin and lean meats to get flavor without a lot of calories.
• Serve healthy snacks and have smaller meals. Stock your kitchen with healthy lunch and snack foods, such as raisins, popcorn, sliced vegetables and fruit.
• Don't use food as punishment or reward.
• Keep Track. Let your kids "eat the rainbow." Keep a chart on the fridge so your kids can record each color fruit or vegetable they have each day. You can also have then plan, shop for and prepare meals – they are likely to make better choices when they are involved in the process.
• Get Moving. Encourage informal play virtually everyday. If you can't participate with your kids during the week, plan on being active during the weekend. Go skating, walk your dog, clean the house…
• Turn off the TV. Never eat in front of the TV and encourage your children to do something active instead of watching TV.
Here are some delicious recipes to get you started and guaranteed your whole family will love!
FOR BREAKFAST TRY:
Sunrise Sunday
Prep Time: 5 minutes
Servings: 3
Ingredients
• 1-1/2 cups low-fat granola or other dry cereal
• 1 cup low-fat plain or vanilla yogurt
• 1 can (15.25 oz.) Del Monte Lite Fruit Cocktail, drained
Directions
In tall glasses, spoon alternating layers of granola or any other dry cereal, yogurt and fruit cocktail.
For easy variety use any 6 pack of single serving assorted dry cereals and Fruits.
Nutritional Information
Calories 360/ Total Fat 4g/ Saturated Fat 1.5g/ Cholesterol 5mg/ Sodium 11mg/ Carbohydrates 78g/ Fiber 4g/ Protein 9g
FOR LUNCH TRY:
Corn and Chicken Tostada
Prep Time: 15 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients
• 4 tostada shells or tortilla chips
• 6 or 1-1/4 oz or cups chicken strips, cooked
• 2/3 cup salsa or taco sauce
• 1 or 11 can or oz Del Monte Golden Sweet Corn, drained
• Lettuce, Shredded
• Cheddar Cheese, Shredded
Directions:
Warm tostada shells according to package directions. Meanwhile, combine chicken, salsa and corn in medium saucepan. Heat through. Layer lettuce, cheese and corn mixture on tostada shells or over tortilla chips. Serve with sour cream, if desired.
Nutritional Information:
Calories 320/ Total Fat 14g/ Saturated Fat 7g/ Cholesterol 65mg/ Sodium 570mg/ Carbohydrates 23g/ Fiber 4g/ Protein 24g
Fresh Mozzarella-Tomato Pizzettas
Prep Time: 8 minutes
Cook Time: 10 minutes
Servings: 4
Ingredients
• 4 pizza crusts, individually prepared, pre-baked
• ¼ cup pesto
• 1 cup sliced fresh mozzarella cheese
• 1 or 14.5 can Petite-cut diced tomatoes with roasted garlic & sweet onion, drained
• ¼ cup fresh basil, chopped
Directions
Preheat oven to 425°F. Place pizza crusts on baking sheet. Spread pesto over crusts. Bake 10 minutes.
Top with mozzarella and tomatoes. Bake 1 minute just to soften mozzarella (do not melt completely).
Sprinkle with basil and drizzle with olive oil, if desired.
Nutritional Information:
Calories 580/ Total Fat 24g/ Saturated Fat 8g/ Cholesterol 25mg/ Sodium 1310mg/ Carbohydrates 70g/ Fiber 3g/ Protein 22g
FOR DINNER TRY:
Beef Macaroni and Cheese
Prep Time: 5 minutes
Cooking Time: 20 minutes
Servings: 4
Ingredients
• 1 lb. ground beef
• 1 cup chopped onion
• 1 can (14 ½ oz) Del Monte Diced Tomatoes with Basil, Garlic & Oregano
• 1 cup elbow macaroni
• 1-1/2 cups shredded Cheddar Cheese
Directions
Brown meat and onion over medium-high heat in skillet; drain. Season with salt and pepper, if desired.
Add tomatoes and 1 cup water; bring to boil.
Stir in macaroni. Cover and simmer 10 minutes or until cooked.
Stir in cheese. Garnish with sour cream, if desired.
Nutritional Information:
Calories 430/ Total Fat 18g/ Saturated Fat 8g/ Cholesterol 95mg/ Sodium 780mg/ Carbohydrates 36g/ Fiber 4g/ Protein 34g
FOR DESERT TRY:
Caramelized Pineapple with Ice Cream
Prep Time: 3 minutes
Cooking Time: 7 minutes
Servings: 4
Ingredients
• 1 can (15-1/2 oz.) Del Monte® Pineapple Chunks in Syrup
• 2 Tbsp. firmly packed brown sugar
• 1 Tbsp. melted butter
Directions
Spread pineapple with 2 tablespoons syrup in 2-quart baking dish. Top with sugar and drizzle with butter. Bake at 450°F 7 minutes or until lightly browned. Spoon hot pineapple over ice cream. Serve immediately.
There are lots of small steps you can take to ensure you and your family is eating healthy amounts of the right foods.
• Be Creative. Try something different, like washing and clipping grapes into small bunches and putting them in the freezer. Try with bananas too!
• Cut Down on Fat. Try low-fat dairy products, poultry without skin and lean meats to get flavor without a lot of calories.
• Serve healthy snacks and have smaller meals. Stock your kitchen with healthy lunch and snack foods, such as raisins, popcorn, sliced vegetables and fruit.
• Don't use food as punishment or reward.
• Keep Track. Let your kids "eat the rainbow." Keep a chart on the fridge so your kids can record each color fruit or vegetable they have each day. You can also have then plan, shop for and prepare meals – they are likely to make better choices when they are involved in the process.
• Get Moving. Encourage informal play virtually everyday. If you can't participate with your kids during the week, plan on being active during the weekend. Go skating, walk your dog, clean the house…
• Turn off the TV. Never eat in front of the TV and encourage your children to do something active instead of watching TV.
Here are some delicious recipes to get you started and guaranteed your whole family will love!
FOR BREAKFAST TRY:
Sunrise Sunday
Prep Time: 5 minutes
Servings: 3
Ingredients
• 1-1/2 cups low-fat granola or other dry cereal
• 1 cup low-fat plain or vanilla yogurt
• 1 can (15.25 oz.) Del Monte Lite Fruit Cocktail, drained
Directions
In tall glasses, spoon alternating layers of granola or any other dry cereal, yogurt and fruit cocktail.
For easy variety use any 6 pack of single serving assorted dry cereals and Fruits.
Nutritional Information
Calories 360/ Total Fat 4g/ Saturated Fat 1.5g/ Cholesterol 5mg/ Sodium 11mg/ Carbohydrates 78g/ Fiber 4g/ Protein 9g
FOR LUNCH TRY:
Corn and Chicken Tostada
Prep Time: 15 minutes
Cooking Time: 0 minutes
Servings: 4
Ingredients
• 4 tostada shells or tortilla chips
• 6 or 1-1/4 oz or cups chicken strips, cooked
• 2/3 cup salsa or taco sauce
• 1 or 11 can or oz Del Monte Golden Sweet Corn, drained
• Lettuce, Shredded
• Cheddar Cheese, Shredded
Directions:
Warm tostada shells according to package directions. Meanwhile, combine chicken, salsa and corn in medium saucepan. Heat through. Layer lettuce, cheese and corn mixture on tostada shells or over tortilla chips. Serve with sour cream, if desired.
Nutritional Information:
Calories 320/ Total Fat 14g/ Saturated Fat 7g/ Cholesterol 65mg/ Sodium 570mg/ Carbohydrates 23g/ Fiber 4g/ Protein 24g
Fresh Mozzarella-Tomato Pizzettas
Prep Time: 8 minutes
Cook Time: 10 minutes
Servings: 4
Ingredients
• 4 pizza crusts, individually prepared, pre-baked
• ¼ cup pesto
• 1 cup sliced fresh mozzarella cheese
• 1 or 14.5 can Petite-cut diced tomatoes with roasted garlic & sweet onion, drained
• ¼ cup fresh basil, chopped
Directions
Preheat oven to 425°F. Place pizza crusts on baking sheet. Spread pesto over crusts. Bake 10 minutes.
Top with mozzarella and tomatoes. Bake 1 minute just to soften mozzarella (do not melt completely).
Sprinkle with basil and drizzle with olive oil, if desired.
Nutritional Information:
Calories 580/ Total Fat 24g/ Saturated Fat 8g/ Cholesterol 25mg/ Sodium 1310mg/ Carbohydrates 70g/ Fiber 3g/ Protein 22g
FOR DINNER TRY:
Beef Macaroni and Cheese
Prep Time: 5 minutes
Cooking Time: 20 minutes
Servings: 4
Ingredients
• 1 lb. ground beef
• 1 cup chopped onion
• 1 can (14 ½ oz) Del Monte Diced Tomatoes with Basil, Garlic & Oregano
• 1 cup elbow macaroni
• 1-1/2 cups shredded Cheddar Cheese
Directions
Brown meat and onion over medium-high heat in skillet; drain. Season with salt and pepper, if desired.
Add tomatoes and 1 cup water; bring to boil.
Stir in macaroni. Cover and simmer 10 minutes or until cooked.
Stir in cheese. Garnish with sour cream, if desired.
Nutritional Information:
Calories 430/ Total Fat 18g/ Saturated Fat 8g/ Cholesterol 95mg/ Sodium 780mg/ Carbohydrates 36g/ Fiber 4g/ Protein 34g
FOR DESERT TRY:
Caramelized Pineapple with Ice Cream
Prep Time: 3 minutes
Cooking Time: 7 minutes
Servings: 4
Ingredients
• 1 can (15-1/2 oz.) Del Monte® Pineapple Chunks in Syrup
• 2 Tbsp. firmly packed brown sugar
• 1 Tbsp. melted butter
Directions
Spread pineapple with 2 tablespoons syrup in 2-quart baking dish. Top with sugar and drizzle with butter. Bake at 450°F 7 minutes or until lightly browned. Spoon hot pineapple over ice cream. Serve immediately.
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