Think of your fridge as a vending machine......

I read an interesting article today and wanted to share the healthy eating tips from it. The concept behind this article is to think of your home refrigerator as a vending machine. The difference between the two is that you have control over what you stock your fridge with. Having access to healthy food is the first step in maintaining a healthy diet, changing bad habits, and limit temptation.

If you don't buy it, you won't (and can't) eat it. All relates to out of sight out of mind. When you go grocery shopping, go with a list and stick to it. Most importantly, don't go food shopping hungry. If you do, you may make extra unwanted purchases. If you are hungry, eat an apple before you go. Stick to the perimeters of the store - you'll usually find the least processed foods there.

When putting food away, don't hide the good stuff. We usually use those bins at the bottom of the fridge to store our fruits and vegetables - however if the good stuff is not in view, you may be more likely not to eat it. Instead, use those bins to store meats and other items. Keeping healthy foods at eye level is a better idea.

Take the time to prepare your healthy snacks when you get home from shopping. If your veggies are prepared and ready to grab and eat, you'll be more likely to reach for them than if you have to start preparing them.

These are just a few healthy eating tips. Let me know your thoughts!

Source: Detroit News
Photo Source: www.photo8.com

Avocado - Holy Guacamole!

Holy Guacamole!

Also known as the "alligator pear", the avocado used to be thought of as an off-limits food due to their high fat and calories. This fruit's nutritional value has been greatly misunderstood.

There are at least 500 varieties of the avocado with the Hass variety being the most common and available year-round. The Hass avocado is a deep green and has a pebbly texture on its skin. The "meat" of the avocado has a nutty flavor and buttery texture. Its skin can range from a pale green to a dark green depending on the variety.

The fat that an avocado contains is "monounsaturated" which has been found to help improve one's blood lipid panel, assist in weight loss, as well as serve as a partial replacement for carbohydrates among people with non-insulin dependent diabetes.

A ripe avocado works well as a sandwich spread instead of mayonnaise. It's fat and calorie content is much less than that of butter and in mayo.

In Two Tablespoons:
Avocado: 5 grams of fat & 50 calories vs. Butter: 23 grams of fat & 204 calories
Mayo: 9grams of fat & 109 calories.

In addition to vitamins C, E, and K, avocados contain folate, potassium, and phytonutrients. Such carotenoids are found in avocados such as lutein, alpha and beta-carotene, and zeaxanthin. LUtein has been found to benefit eye health and lowering the risk of macular degeneration.

How should I choose an avocado?
Pick avocados that are firm and heavy for their size. Ripe avocados are firm yet have some give to gentle pressure when pressed with your fingers. The skin gets darker as they ripen.

How should I store my avocado?
Avocados should be stored at room temperature as to ripe. To speed the ripening process, place in a paper bag. Once ripe, you may want to move to the refrigerator if not being used right away. A ripe avocado can last approximately 3 days in the refrigerator. To store a ripe avocado that is already cut, you want to wrap tightly with plastic wrap or sprinkle with some lemon juice to prevent browning.

How do I cut it?
Cut lengthwise around the seeds. Twist the halves and use a spoon to remove the large seed. On a ripe avocado you can scoop out the flesh using a spoon.

What can I do with avocados?
*Use a ripe avocado as a sandwich spread in lieu of mayonaisse.
*Guacamole
*Add to salsa
*Cut and add to salads
*Sliced into omelets
*Sandwiched with tomatoes, fresh mozzarella, and basil on whole wheat.

Source: American Dietetic Association

Ch-ch-ch-chia!

You probably are more familiar with these seeds from a well-known pop culture product, however Chia Seeds are an up and coming superfood! Well before the Chia Pet was created, the Aztecs were first to utilize chia seeds as part of their diet.

Benefits:
Along with their delicious nutty flavor, chia seeds are a good source of omega-3 fats. Published research data suggests these seeds may help lower blood pressure and assist in preventing heart inflammation.

Full of fiber, research suggests that chia seeds can help prevent weight gain and reduce the risk of diabetes. The levels of soluble fiber are sufficient enough that it forms a gel in the stomach that slows food digestion and therefore decreases blood sugar levels as well as give a feeling of satiety.

If that weren't enough, chia seeds contain antioxidants which can help combat chronic disease and approximately six times the amount of calcium in milk. Magnesium and phosphorous, essential to bone-building, are also present in significant amounts in these seeds.

How to use:
*Chia seeds come in white and black varieties. Both are equal in nutritionally.
*Suggested use of 1 - 2 Tbsp daily.
*Chia Seeds do not need to be ground up to get the nutritional benefits.
*Chia Seeds should be refrigerated.
*Mix Chia Seeds into yogurt, sprinkle on oatmeal, salads, stir-frys, toast, cereal, muffin or bread mixes, mix into hamburger, turkey, or veggie burgers.

A little of these goes a long way so one package will last you a while. I purchased mine at Whole Foods. You may not find these in a regular supermarket but check your local Whole Foods or other natural or specialty stores. They are worth the look.




Source: Vegetarian Times

Oats Demystified!

When you go into any supermarket or grocery store, you are bound to see many types of oatmeal on the shelves. All oatmeal is not created equal, therefore it is important to know the different types of oatmeal that are available as well as to read (and understand) your labels!

Oatmeal is chock full of soluble fiber and can be instrumental in helping one (along with a diet low in saturated fat) lower their cholesterol and reduce their risk of heart disease.

Beta-glucan, is the type of soluble fiber in oatmeal that is responsible for it's cholesterol-lowering properties. Oats also contain an antioxidant called avenanthramides which has been found to protect blood vessels from the damaging effect of bad (LDL) cholesterol.

Research published in the American Journal of Lifestyle Medicine shows that oats may assist in lowering high blood pressure, prevent type-2 diabetes, and lower blood sugar levels in those who have diabetes. Oats may also have anti-inflammatory benefits and can assist in weight control. In one cup of cooked oatmeal, there are approximately 4.8 grams of protein.

Oatmeal is classified as a whole grain. This means that it has all the parts of the grain: bran, endosperm, and germ. While oats do not contain gluten, many oats are processed in facilities that also process wheat. As a result, they cannot be labeled as gluten-free. In some cases, oats are processed in a wheat-free facility and therefore will be labeled gluten-free.

Rolled Oats: oat kernels that are steamed and rolled to flatten them into flakes. This will decrease cooking time to about 5 - 10 minutes. Also called "old-fashioned" oats or flaked oats.

Steel-Cut Oats: oat kernels cut into thirds instead of rolled. Cooking time is approximately 30 minutes. Texture is heartier and chewier. Also called "Irish" or "coarse-cut", "pinhead", or "Scotch".

Quick Cooking and Instant Oats: These start out as steel-cut, but instead are rolled into a thin texture in order to cook faster (3-5 minutes). Generally, instant oats contain sugar and flavorings. If you are pressed for time and need to choose a quick-cooking oatmeal, look for one with lower sugar per serving and one that is fortified with B vitamins and iron. Some may even be enriched with calcium.

**Some quick-cooking and "instant oats" are so processed in order to cook quicker that they are not considered soluble fiber. Once again, read your labels.....

Oat Bran: Outer layer of the oat kernel. Usually added to cereal products in order to increase the fiber content.

TIPS:

Use longer cooking (and less processed oatmeal) and cook it in large batches. Pre-portion and freeze for use throughout the week.

Prepare it using low or non-fat milk for a creamier texture and added calcium.

Add dried fruit (cranberries), slivered almonds, or fresh fruit for added texture and nutrition. When using dried fruit and nuts, watch your portion to not overdo it with added calories.

Spilling the beans about BEANS!

Why should I eat my beans?

Beans are a good source of fiber and are satisfying and can fill you up. In addition to providing a low-fat dietary source of protein, generally they are also richer in calcium than meat!

When trying to eat "meatless", beans are a good source of protein. Add them to brown rice so it becomes a complete protein. However, the best reason to eat your beans is that they taste good and they are available in hundreds of varieties.

Canned or Dried?

Canned beans are great and easy - however remember they are probably very high in sodium. If you decide to use canned beans, you should rinse them thoroughly to help remove some of the sodium.

To prepare dried beans:

Rinse thoroughly to remove any dirt (remove any tiny pebbles). Put them in a pot (crock pot works great) and add water so that beans are covered. Use 3 cups of water for every 1 cup of beans. Soak for 10 - 12 hours to soften. At this time they should be ready to cook in dishes such as chili or rice & beans.

If you want to do this faster, place beans in a pot and cover the beans with at least 2 - 3 inches of water. Bring water to a boil for two minutes. Then remove pot from the heat, cover, and allow it to stand for 2 hours. Drain beans.

Generally 1 cup of dried beans will yield 2 - 2 1/2 cups of cooked beans.

Dried beans taste better and are usually more economical. When you prepare beans, cook up a large batch and then divide and freeze for use later on. Refrigerated beans should keep for a week, frozen beans should keep for six months.

Purchasing and storing:

1. Purchase only dried beans that are uniform size and are brightly-colored. Fading is an indicator of long storage. If a bean's surface looks cloudy it may indicate mold growth.

2. Dried beans should be stored in a cool, dry place and in air-tight containers.

Need some serving ideas?

Use in soups, toss into salads or made into a marinaded salad, vegetarian chili, or mash into sandwich spreads and dips......

If you are looking for a good "bean" recipe or information on certain types of beans - feel free to drop me a line!

Veggie Profile: Eggplant!

Purple Power!

Eggplants, or the "Purple Pear" are oblong shaped vegetables and members of the nightshade family, that may be found in various colors such as purple, white and lavender and at times even orange. They are available year-long, but are best bought in between August and October because that’s technically when they are in season.

Eggplant is a great source of potassium, copper, manganese, thiamin (vitamin B1) and dietary fiber. Additionally it is a good source of niacin (vitamin B3), folate, magnesium and vitamin B6. Eggplant also contains phytonutrients such as nasunin, chlorogenic acid, and caffeic.

Nasunin has been found to protect the lipids (fats) which are found in the membranes of your brain cells. Chlorogenic acid is an antioxidant is linked to the prevention of cancer, lowering bad cholesterol (LDLs), and it has other properties which fight both viruses and bacteria.

How to choose your eggplant:
Choose eggplants that are heavy for their size and without cracks or discolorations.

How to store your eggplant:
Store eggplants in the refrigerator crisper drawer. Use within 5-7 days.
Choose ones that are firm and heavy for their size. Their skin should be smooth and shiny, while their color should be bright. The eggplant should be free of discoloration, scars, and bruises, which is indicative that the meat of the vegetables is damaged and possibly decayed.

Eggplants are actually quite perishable. They are sensitive to both heat and cold and should be stored at around 50 degrees Fahrenheit (10 degrees Celsius) whenever possible. Do not cut eggplant before you store it as it will spoil quickly once its skin has been punctured or its inner flesh exposed.

Eggplants are bitter generally to taste. It is suggested to lightly salt, rinse, and cook to reduce the bitterness.

Vegetarian Dish Suggestions For Eggplant:
Baba Ganoush
Eggplant Moussaka
Eggplant Parm
Eggplant Rolatini
Stuffed Eggplant
Ratatouille
Grilled Eggplant with Balsamic Glaze

Veggie Profile: Broccoli

Broccoli is considered one of the most healthful vegetables available. It's chock full of vitamins, minerals, and other beneficial nutrients.

Broccoli is an excellent source of the vitamins K, C, and A, as well as folate and fiber. Broccoli is a very good source of phosphorus, potassium, magnesium and the vitamins B6 and E.

Broccoli contains several different phytochemicals which have anti-cancer properties. Broccoli also contains the carotenoid, lutein, which has antioxidant properties and has been linked to promoting healthy vision through reducing the risk of macular degeneration.

As a member of the cabbage family, broccoli is closely related to cauliflower. Broccoli provides a range of tastes and textures, from soft and flowery (the floret) to fibrous and crunchy (the stem and stalk). Broccoli slaw and broccoli sprouts are other 'alternative' products that you may find in your local food store.

Packaged frozen broccoli differs nutritionally from fresh. The florets are higher beta-carotene than the stalks. Since food manufactures usually trim off most of the stalk before packaging, frozen broccoli may contain 35% more beta-carotene by weight than fresh. Broccoli eaten raw has higher amounts of nutrients compared with cooked varieties of broccoli. Cooking broccoli causes its cell walls to break down and release nutrients.

How to choose and store your broccoli:

Choose broccoli with floret clusters that are compact and unbruised. They should be uniformly colored, either dark green, sage or purple-green, depending upon variety, Avoid any broccoli florets that show signs of yellowing. The stalk and stems should be firm.

Broccoli is very perishable and should be stored in open plastic bag in the refrigerator crisper drawer where it will keep for a week. Don't wash broccoli before refrigerating because water on the surface will encourage its degradation. Broccoli's life can be extended up to a year if it is blanched and then frozen.

Serving Ideas:

1. Lightly saute broccoli and add to your favorite omelet dish.
2. Add lightly sauted broccoli to a bowl of tomato soup.
3. Add lightly steamed broccoli on top of your pizza.
4. Create a stir fry of broccoli, mushrooms, zucchini, and top whole wheat pasta for a healthier version of pasta primavera.
5. Use raw broccoli along with carrots, celery, and cucumber and serve with a dip made of 0% greek yogurt and onion soup mix or fresh herbs.
6. Steam broccoli and then sprinkle with lemon juice and sesame seeds.
7. Puree cooked broccoli to make soup.

Submit any broccoli serving ideas that you may have!

You can get more information on broccoli and its health benefits here http://www.fruitsandveggiesmatter.gov/month/broccoli.html .