I believe it is a good policy to take a basic one-a-day vitamin because my guess is most of us don't get our daily requirement of nutrients daily. Of course we don't have to get crazy about it. Our bodies are a miracle and do a good job taking care of itself as long as we take care of it. No need to overdose on any one vitamin and these days there are a wonderful variety of organic, natural vitamins to choose from. Always check with your doctor if you have questions.
(Health Central)
In these times of cost savings, maybe you find yourself asking whether or not vitamins or worth it. Do vitamins really help prevent disease? Do vitamins really help you live longer? Are vitamins really worth it? These questions may be on your mind because if a vitamin is not effective, then paying for a vitamin would make no sense at all.
Before you decide, take a look at the history of vitamins. A vitamin is defined as "any of a group of organic substances essential in small quantities to normal metabolism". These essential organic substances were discovered when the diseases of vitamin deficiency became evident. One such disease is scurvy. Scurvy is causes from a lack of vitamin C and was typically found in sailors/soldiers who went months without fresh fruits and vegetables. Once discovered, all ships were supplied with limes and lemons. Another vitamin was discovered with the epidemics of pellagra and beriberi. These diseases are caused by a vitamin B deficiency. Widespread vitamin B deficiency started with the advent of white flour production which strips the natural nutrients from the grain. The vitamin B discovery was really the first of many discoveries linking the industrialization of food production with vitamin deficiencies.
In fact, since the 1950's the USDA studies have shown a decline in nutrient content in 43 crops. According to Michael Pollan's book, In Defense of Food, "you have to eat 3 apples to get the same amount of iron as you would have gotten from a single 1940 apple". The industrialization of food production has caused a substantial drop in nutrient content in the basic building blocks of your diet. Some research has shown that plants grown with industrial fertilizers are nutritionally inferior compared to the same crop grown in organic soils. Maybe it is the root systems which tend to be shallower in quickly, cheaply grown crops. Or maybe it is the lack of soil nutrients. Either way, the modern, industrial supply of fruits and vegetables are deficient in many organic substances essential in small quantities to normal metabolism-vitamins.
So back to the question at hand; are vitamins worth the extra expense? If you have fire insurance for your house, then the expense is probably worth it. If you have automobile insurance, then the expense is probably worth it. The point here is that vitamins are like an insurance policy against diet gaps. Sure, ideally you should be getting all the nutrients you need in the food that you eat. In reality, you are probably not. Now, the skeptics will point out that vitamins are not perfect replacements for the natural nutrient. Take for example vitamin E which is a complex of eight different molecules. Only one vitamin E molecule is found in most vitamins. So, the vitamin world is not perfect. But if you wait for more research and medical certainty, you will be dead. Better to buy some insurance now, to avoid problems in the future. Vitamins are worth it and not a big scam.
Sunday, October 31, 2010
Saturday, October 30, 2010
Excercise to Video Games
I thought this was a cool idea. Whatever gets you moving!
(Berkeley Wellness)
“Exergaming” (or “exertainment”) is the latest video game craze, which allows you to play sports “virtually” using interactive computer technology. It sounds invigorating, but is it real exercise?
You can box, bowl, play tennis, shoot hoops, snowboard, hula-hoop, do yoga, even walk a tightrope, all from the comfort of your living room. Several companies make them, but the most popular is Nintendo Wii. Using a hand-held controller with digital motion sensors, you simulate the movements needed to perform the activity, as an onscreen character depicts your movement in real time. The Wii Fit program includes a pressure-sensitive balance board that you work out on.
Swing hard, but not too hard
Wii and similar virtual sports video games promote physical activity—at least more so than traditional video games and other sedentary pastimes. In a Mayo Clinic study, both children and adults playing Wii boxing burned more calories than when they rested, watched television, or played regular video games. Children burned 190 more calories an hour, on average, compared to resting; adults burned an extra 150 calories.
But people playing Wii rarely achieve the same intensity level or burn as many calories as during the actual sports—even if they’re coached to use more than minimal effort. For example, researchers from the University of Wisconsin found that only Wii boxing was intense enough to maintain or improve endurance in players, compared to Wii tennis, golf, bowling, and baseball. Other studies question whether any of these video games can be considered even “moderate-intensity” exercise. To get the most from a virtual workout you have to mimic the actual body movements of the sport as closely as possible and make a conscious effort to move your whole body—something that may be hard to do in a confined indoor setting. And some games are not too demanding to begin with.
On the other hand, there are reports of people playing Wii so hard that they actually injure themselves. As with real sports that involve repetitive movements, you can overdo it with virtual games. You can get tendinitis of the elbow or shoulder (“wii-itis”) or sprain an ankle or knee. You should take breaks when playing them, as you would in real sports.
Step up to the plate
Exergaming is not a substitute for regular exercise. But it’s better than doing nothing, and it can be an enjoyable way for sedentary people to ease into activity. You may, as you build skill and confidence, want someday to take the sport on the road, so to speak. Or, if you’re already active, you may want to take your favorite outdoor sport inside on a rainy day. Virtual sports games may also be good for people who have physical limitations due to a sports injury, a stroke, or other illness (such as Parkinson’s disease); some physical therapists use them in their practices. It’s not a cheap pursuit, though: a complete set-up (console and game programs) can run several hundred dollars. And if you’re not tech-savvy, you might need some help setting up the system.
(Berkeley Wellness)
“Exergaming” (or “exertainment”) is the latest video game craze, which allows you to play sports “virtually” using interactive computer technology. It sounds invigorating, but is it real exercise?
You can box, bowl, play tennis, shoot hoops, snowboard, hula-hoop, do yoga, even walk a tightrope, all from the comfort of your living room. Several companies make them, but the most popular is Nintendo Wii. Using a hand-held controller with digital motion sensors, you simulate the movements needed to perform the activity, as an onscreen character depicts your movement in real time. The Wii Fit program includes a pressure-sensitive balance board that you work out on.
Swing hard, but not too hard
Wii and similar virtual sports video games promote physical activity—at least more so than traditional video games and other sedentary pastimes. In a Mayo Clinic study, both children and adults playing Wii boxing burned more calories than when they rested, watched television, or played regular video games. Children burned 190 more calories an hour, on average, compared to resting; adults burned an extra 150 calories.
But people playing Wii rarely achieve the same intensity level or burn as many calories as during the actual sports—even if they’re coached to use more than minimal effort. For example, researchers from the University of Wisconsin found that only Wii boxing was intense enough to maintain or improve endurance in players, compared to Wii tennis, golf, bowling, and baseball. Other studies question whether any of these video games can be considered even “moderate-intensity” exercise. To get the most from a virtual workout you have to mimic the actual body movements of the sport as closely as possible and make a conscious effort to move your whole body—something that may be hard to do in a confined indoor setting. And some games are not too demanding to begin with.
On the other hand, there are reports of people playing Wii so hard that they actually injure themselves. As with real sports that involve repetitive movements, you can overdo it with virtual games. You can get tendinitis of the elbow or shoulder (“wii-itis”) or sprain an ankle or knee. You should take breaks when playing them, as you would in real sports.
Step up to the plate
Exergaming is not a substitute for regular exercise. But it’s better than doing nothing, and it can be an enjoyable way for sedentary people to ease into activity. You may, as you build skill and confidence, want someday to take the sport on the road, so to speak. Or, if you’re already active, you may want to take your favorite outdoor sport inside on a rainy day. Virtual sports games may also be good for people who have physical limitations due to a sports injury, a stroke, or other illness (such as Parkinson’s disease); some physical therapists use them in their practices. It’s not a cheap pursuit, though: a complete set-up (console and game programs) can run several hundred dollars. And if you’re not tech-savvy, you might need some help setting up the system.
Friday, October 29, 2010
Carrot-Apple Cake
Carrot-Apple Cake
Ingredients
- 1 cups all-purpose flour &1 cp WW flour
- 1 tsp baking soda & 1 tsp baking powder
- 1/2 teaspoon salt
- 1-2 tsp ground cinnamon & ½ tsp pumpkin pie spice
- 3 large eggs
- 1 cup brown sugar
- 1/4 cup vegetable oil &1/4 cp butter
- 3/4 cup buttermilk
- 2 tsp vanilla extract
- 1 cup grated carrot & 1 cup grated apple
- 1 (8-ounce) can crushed pineapple, drained (optional)
- 1 (3 1/2-ounce) can flaked coconut (optional)
- 1 cup chopped pecans or walnuts
- Buttermilk Glaze
- Cream Cheese Frosting
Preparation
Line 3 (9-inch) round cakepans with wax paper; lightly grease and flour wax paper. Set pans aside.
Stir together first 4 ingredients.
Beat eggs and next 4 ingredients at medium speed with an electric mixer until smooth. Add flour mixture, beating at low speed until blended. Fold in carrot and next 3 ingredients. Pour batter into prepared cakepans.
Bake at 350° for 25 to 30 minutes or until a wooden pick inserted in center comes out clean.
Muffins bake 20 min.
Mini muffins bake 15 min.
Drizzle Buttermilk Glaze evenly over layers; cool in pans on wire racks 15 minutes. Remove from pans, and cool completely on wire racks. Spread Cream Cheese Frosting between layers and on top and sides of cake.
Monday, October 25, 2010
Ginger
I love candied ginger and have a piece after dinner every day.
(Dr. Weil)
If you're concerned about joint health, or suffer from motion sickness, nausea, or chest congestion, consider a naturally helpful anti-inflammatory agent: ginger. From the underground stem of the ginger plant (Zingiber officinale), ginger can be bought as whole fresh or crystallized root; in honey-based syrups; as capsules containing powdered ginger extracts; and as alcohol extracts. Dried ginger preparations are actually more powerful than fresh due to of a chemical conversion and concentration of its constituents. When purchasing, select products with only 100 percent pure ginger standardized for their content of active components. High doses may cause a burning sensation in the stomach; to minimize, take ginger with food. I suggest the following dosages:
(Dr. Weil)
If you're concerned about joint health, or suffer from motion sickness, nausea, or chest congestion, consider a naturally helpful anti-inflammatory agent: ginger. From the underground stem of the ginger plant (Zingiber officinale), ginger can be bought as whole fresh or crystallized root; in honey-based syrups; as capsules containing powdered ginger extracts; and as alcohol extracts. Dried ginger preparations are actually more powerful than fresh due to of a chemical conversion and concentration of its constituents. When purchasing, select products with only 100 percent pure ginger standardized for their content of active components. High doses may cause a burning sensation in the stomach; to minimize, take ginger with food. I suggest the following dosages:
- To support healthy joints, take one or two grams of powdered ginger a day.
- For nausea and prevention of motion sickness, take one gram as a preventive and 500 mg every four hours as needed, or eat two pieces of crystallized ginger or take ginger syrup or tea.
- For congestion, brew tea with one-inch piece of peeled and grated ginger root per two cups of water; bring to a boil, lower heat and simmer for five minutes; add 1/2 teaspoon cayenne pepper and simmer one minute more. Remove from heat. Add two tablespoons fresh lemon juice, one or two cloves of mashed garlic and honey to taste. Let cool slightly and strain.
My Favorite Bakery
Tuesday, October 19, 2010
Banana Bread
This is a yummy version of banana bread!
Peanut Butter Banana Bread
Peanut butter is whipped into the basic recipe for a moist banana bread with a hint of nutty flavor. A small amount of chopped roasted peanuts offers delightfully surprising crunch.
Yield: 16 servings (serving size: 1 slice)
Bread:
1 1/2 cups mashed ripe banana
1/3 cup plain fat-free yogurt
1/3 cup creamy peanut butter (I used half almond butter)
3 tablespoons butter, melted
2 large eggs
1/2 cup granulated sugar
1/2 cup packed brown sugar
6.75 ounces all-purpose flour (about 1 1/2 cups)
1/4 cup ground flaxseed
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/8 teaspoon ground allspice (I left it out)
2 tablespoons chopped dry-roasted peanuts (or almonds)
Cooking spray
Glaze:
1/3 cup powdered sugar
1 tablespoon 1% low-fat milk
1 tablespoon creamy peanut butter
1. Preheat oven to 350°.
2. To prepare bread, combine first 5 ingredients in a large bowl; beat with a mixer at medium speed. Add granulated and brown sugars; beat until blended.
3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through allspice) in a small bowl. Add flour mixture to banana mixture; beat just until blended. Stir in nuts. Pour batter into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour and 5 minutes or until a wooden pick inserted in center comes out clean. Remove from oven; cool 10 minutes in pan on a wire rack. Remove bread from pan; cool.
4. To prepare glaze, combine powdered sugar, milk, and 1 tablespoon peanut butter in a small bowl, stirring with a whisk. Drizzle glaze over bread.
CALORIES 198 ; FAT 7.4g (sat 2.3g,mono 2.7g,poly 1.8g); CHOLESTEROL 28mg; CALCIUM 27mg; CARBOHYDRATE 29.7g; SODIUM 200mg; PROTEIN 4.7g; FIBER 1.9g; IRON 1.1mg
Cooking Light, OCTOBER 2010
Peanut Butter Banana Bread
Peanut butter is whipped into the basic recipe for a moist banana bread with a hint of nutty flavor. A small amount of chopped roasted peanuts offers delightfully surprising crunch.
Yield: 16 servings (serving size: 1 slice)
Bread:
1 1/2 cups mashed ripe banana
1/3 cup plain fat-free yogurt
1/3 cup creamy peanut butter (I used half almond butter)
3 tablespoons butter, melted
2 large eggs
1/2 cup granulated sugar
1/2 cup packed brown sugar
6.75 ounces all-purpose flour (about 1 1/2 cups)
1/4 cup ground flaxseed
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/8 teaspoon ground allspice (I left it out)
2 tablespoons chopped dry-roasted peanuts (or almonds)
Cooking spray
Glaze:
1/3 cup powdered sugar
1 tablespoon 1% low-fat milk
1 tablespoon creamy peanut butter
1. Preheat oven to 350°.
2. To prepare bread, combine first 5 ingredients in a large bowl; beat with a mixer at medium speed. Add granulated and brown sugars; beat until blended.
3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through allspice) in a small bowl. Add flour mixture to banana mixture; beat just until blended. Stir in nuts. Pour batter into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour and 5 minutes or until a wooden pick inserted in center comes out clean. Remove from oven; cool 10 minutes in pan on a wire rack. Remove bread from pan; cool.
4. To prepare glaze, combine powdered sugar, milk, and 1 tablespoon peanut butter in a small bowl, stirring with a whisk. Drizzle glaze over bread.
CALORIES 198 ; FAT 7.4g (sat 2.3g,mono 2.7g,poly 1.8g); CHOLESTEROL 28mg; CALCIUM 27mg; CARBOHYDRATE 29.7g; SODIUM 200mg; PROTEIN 4.7g; FIBER 1.9g; IRON 1.1mg
Cooking Light, OCTOBER 2010
Monday, October 18, 2010
Frozen Brownie Heaven
Here is an over-the-top dessert from 'Giada' on the foodTV network. AWESOME!
Frozen Brownie Sundaes
Recipe courtesy Giada De Laurentiis
Serves:10 to 12 servings
Ingredients
Brownie layer:
* Vegetable oil cooking spray
* 2 tablespoons water
* 1/4 cup vegetable oil
* 1 large egg, at room temperature
* 1 3/4 cups brownie mix (recommended: Duncan Hines Dark Chocolate Fudge)
* 1/2 cup semisweet chocolate chips
* 2 (1.4-ounce) milk chocolate-toffee candy bars, coarsely chopped (recommended: Heath or Skor)
Ice cream layer:
* 1 pint dulche de leche or caramel ice cream (recommended: Haagen-Dazs), softened
Chocolate layer:
* 1/3 cup heavy whipping cream
* 1 3/4 cups milk chocolate chips
I did not even make the strawberry sauce, I just sprinkled more of the chopped Heath Bar over the top.
Sauce:
* 1 (12-ounce) bag frozen strawberries, thawed
* 1/3 cup powdered sugar
* 1 teaspoon fresh lemon juice
Directions
Brownie layer: Put an oven rack in the center of the oven. Preheat the oven to 350 degrees F. Spray an 8 by 8-inch glass baking pan with vegetable oil cooking spray. Line the pan with parchment paper, allowing 2 inches of paper to overhang the sides. Set aside. Spray the parchment paper with vegetable oil cooking spray.
In a large bowl mix together the water, oil and egg. Add the brownie mix and stir until blended. Stir in the chocolate chips and candy bar pieces. Transfer the batter to the prepared baking pan. Bake until a toothpick inserted into the center of the brownies comes out with a few moist crumbs attached, about 20 to 25 minutes. Remove the pan from the oven and cool the brownie layer completely in the pan, about 1 1/2 hours.
Ice cream layer: Using a spatula, spread the softened ice cream on top of the brownie layer and freeze until firm, about 4 hours or overnight.
Chocolate layer: In a small saucepan, heat the cream over medium-low heat until hot but not boiling. Remove the pan from the heat and add the chocolate chips. Stir until the chocolate has melted and the mixture is smooth. Using a spatula, spread the chocolate mixture over the ice cream layer. Freeze for at least 1 hour or until ready to serve.
Sauce: Put the strawberries, sugar and lemon juice in a blender and blend until smooth.
To serve: Remove the layers from the pan and peel away the parchment paper. Cut the layers into squares and drizzle with the strawberry sauce.
Notes
For a smoother sauce, strain the sauce through a sieve and discard the seeds.
Frozen Brownie Sundaes
Recipe courtesy Giada De Laurentiis
Serves:10 to 12 servings
Ingredients
Brownie layer:
* Vegetable oil cooking spray
* 2 tablespoons water
* 1/4 cup vegetable oil
* 1 large egg, at room temperature
* 1 3/4 cups brownie mix (recommended: Duncan Hines Dark Chocolate Fudge)
* 1/2 cup semisweet chocolate chips
* 2 (1.4-ounce) milk chocolate-toffee candy bars, coarsely chopped (recommended: Heath or Skor)
Ice cream layer:
* 1 pint dulche de leche or caramel ice cream (recommended: Haagen-Dazs), softened
Chocolate layer:
* 1/3 cup heavy whipping cream
* 1 3/4 cups milk chocolate chips
I did not even make the strawberry sauce, I just sprinkled more of the chopped Heath Bar over the top.
Sauce:
* 1 (12-ounce) bag frozen strawberries, thawed
* 1/3 cup powdered sugar
* 1 teaspoon fresh lemon juice
Directions
Brownie layer: Put an oven rack in the center of the oven. Preheat the oven to 350 degrees F. Spray an 8 by 8-inch glass baking pan with vegetable oil cooking spray. Line the pan with parchment paper, allowing 2 inches of paper to overhang the sides. Set aside. Spray the parchment paper with vegetable oil cooking spray.
In a large bowl mix together the water, oil and egg. Add the brownie mix and stir until blended. Stir in the chocolate chips and candy bar pieces. Transfer the batter to the prepared baking pan. Bake until a toothpick inserted into the center of the brownies comes out with a few moist crumbs attached, about 20 to 25 minutes. Remove the pan from the oven and cool the brownie layer completely in the pan, about 1 1/2 hours.
Ice cream layer: Using a spatula, spread the softened ice cream on top of the brownie layer and freeze until firm, about 4 hours or overnight.
Chocolate layer: In a small saucepan, heat the cream over medium-low heat until hot but not boiling. Remove the pan from the heat and add the chocolate chips. Stir until the chocolate has melted and the mixture is smooth. Using a spatula, spread the chocolate mixture over the ice cream layer. Freeze for at least 1 hour or until ready to serve.
Sauce: Put the strawberries, sugar and lemon juice in a blender and blend until smooth.
To serve: Remove the layers from the pan and peel away the parchment paper. Cut the layers into squares and drizzle with the strawberry sauce.
Notes
For a smoother sauce, strain the sauce through a sieve and discard the seeds.
Sunday, October 17, 2010
Restaurant Review
Yesterday we joined our children in taking our grand daughter to her first circus called Zopppe Italian Family Circus. It was a small affair here in Redwood City. What fun! It wasn't anything spectacular but the price was right and it was good entertainment. The best part was watching our grand daughter enjoy her first circus!
After the circus we walked to a nearby restaurant/bakery called "La Tartine" for lunch. It has been a while since I have been there and I must say I will definitely go back more often. I split a grilled turkey and brie sandwich on focaccia bread. I am glad we split the sandwich as the half was a good sized portion and came with a delicious small salad with goat cheese. It was delicious, not overly buttered or over sauced! I had a cup of the ambrosia 'tea forte', which is heavenly! They have a very warm inviting atmosphere and wonderful looking pastries. The menu has a good selection of lunch items and breakfast items to satisfy everyone. Give it a try next time you are in Redwood City.
After the circus we walked to a nearby restaurant/bakery called "La Tartine" for lunch. It has been a while since I have been there and I must say I will definitely go back more often. I split a grilled turkey and brie sandwich on focaccia bread. I am glad we split the sandwich as the half was a good sized portion and came with a delicious small salad with goat cheese. It was delicious, not overly buttered or over sauced! I had a cup of the ambrosia 'tea forte', which is heavenly! They have a very warm inviting atmosphere and wonderful looking pastries. The menu has a good selection of lunch items and breakfast items to satisfy everyone. Give it a try next time you are in Redwood City.
Wednesday, October 13, 2010
Best Canned Tuna
I found this link and thought I would share this information. I have seen these brands and I think are worth a try.
Best Canned Tuna Challenge - United States: American Tuna
(Purchased at Whole Foods)
Unlike most of the imports we tested, which were mostly packed in oil, American Tuna is cooked directly in the can (after it is line caught, hand filleted, and hand packed) so all of its juices remain intact and they advise against draining. American Tuna offers a clean tuna taste with a nice firm texture, perfect for practically any recipe calling for tuna. At $0.83 cents/ounce ($4.99 - 6 ounce can) the tuna was a good value, especially when considering that they are a U.S.-based family business that practices sustainable fishing. American Tuna is also listed in the Heritage Foods Guide and is a favorite of celebrity chef Tom Colicchio.
Quest for the Best Canned Tuna Challenge - U.S. Runner-Up: Dave’s Albacore
(Purchased at Whole Foods)
American Tuna narrowly edged out Dave’s in the taste & value factors, but there were a lot of similarities between the two (line caught, hand filleted and packed, cooked in the can). The real drawback of Dave’s Tuna when compared to American Tuna was the price-tag. At $1.33/ounce ($7.99 for a 6 ounce can) for Dave’s Albacore, American Tuna seemed to be a better value. Check out Dave’s website for great details on products and canning methods.
*Looking at the retail portion of Dave’s website, it appears that the tuna is priced less than the Whole Foods Market Price - a smaller price tag would put it right in the same ballpark as American Tuna.
Quest for the Best Canned Tuna Challenge - Value: Genova
(purchased Genova at Costco, Trader Joe’s, most grocery stores)
.At .33 cents/ounce (1.99 for a 6 ounce can - even better deals in bulk at Costco), Genova (yellowfin) was the cheapest in this test and scored in the middle of the pack with some points deducted for texture and a saltier taste. Genova is a member of the Chicken of the Sea corporation, and according to their website they source their tuna from around the world but process the tuna domestically. All of their products are listed as dolphin safe. Genova is a good choice when you are looking for the best value and is perfect for tuna salads and sandwiches.
*I should note that this same can of tuna cost $3.99 at Whole Foods which would make it not-so-good in the value department - best to shop around.
Quest for the Best Canned Tuna Challenge: Not the Best
The other brands that were tested all scored in the bottom of the pack - and none were seen as a good value. Interestingly, all of the testers scored the Italian imports rather low and all of the notes complained of too much salt. Other issues with the not-top scorers were mainly textural (some like dog food) and smell (fishy in a not-pleasing way).
http://www.feelgoodeats.com/whole-foods-information/quest-for-the-best-canned-tuna.html
Best Canned Tuna Challenge - United States: American Tuna
(Purchased at Whole Foods)
Unlike most of the imports we tested, which were mostly packed in oil, American Tuna is cooked directly in the can (after it is line caught, hand filleted, and hand packed) so all of its juices remain intact and they advise against draining. American Tuna offers a clean tuna taste with a nice firm texture, perfect for practically any recipe calling for tuna. At $0.83 cents/ounce ($4.99 - 6 ounce can) the tuna was a good value, especially when considering that they are a U.S.-based family business that practices sustainable fishing. American Tuna is also listed in the Heritage Foods Guide and is a favorite of celebrity chef Tom Colicchio.
Quest for the Best Canned Tuna Challenge - U.S. Runner-Up: Dave’s Albacore
(Purchased at Whole Foods)
American Tuna narrowly edged out Dave’s in the taste & value factors, but there were a lot of similarities between the two (line caught, hand filleted and packed, cooked in the can). The real drawback of Dave’s Tuna when compared to American Tuna was the price-tag. At $1.33/ounce ($7.99 for a 6 ounce can) for Dave’s Albacore, American Tuna seemed to be a better value. Check out Dave’s website for great details on products and canning methods.
*Looking at the retail portion of Dave’s website, it appears that the tuna is priced less than the Whole Foods Market Price - a smaller price tag would put it right in the same ballpark as American Tuna.
Quest for the Best Canned Tuna Challenge - Value: Genova
(purchased Genova at Costco, Trader Joe’s, most grocery stores)
.At .33 cents/ounce (1.99 for a 6 ounce can - even better deals in bulk at Costco), Genova (yellowfin) was the cheapest in this test and scored in the middle of the pack with some points deducted for texture and a saltier taste. Genova is a member of the Chicken of the Sea corporation, and according to their website they source their tuna from around the world but process the tuna domestically. All of their products are listed as dolphin safe. Genova is a good choice when you are looking for the best value and is perfect for tuna salads and sandwiches.
*I should note that this same can of tuna cost $3.99 at Whole Foods which would make it not-so-good in the value department - best to shop around.
Quest for the Best Canned Tuna Challenge: Not the Best
The other brands that were tested all scored in the bottom of the pack - and none were seen as a good value. Interestingly, all of the testers scored the Italian imports rather low and all of the notes complained of too much salt. Other issues with the not-top scorers were mainly textural (some like dog food) and smell (fishy in a not-pleasing way).
http://www.feelgoodeats.com/whole-foods-information/quest-for-the-best-canned-tuna.html
Tuesday, October 12, 2010
Cooking Oils
Top 3 picks from 'Eating Well'
If you have room in your pantry and a wallet for only 3 oils, this trio offers health and versatility.
Extra-Virgin Olive Oil
This flavorful, heart-healthy oil is unrefined thus high in antioxidants and polyphenols that are a tonic to cardiovascular health. Less expensive, but so-called "pure" olive oil (not extra-virgin) is refined and more tolerant to heat but also less nutrient-dense. Don't bother with "light" olive oil; it has virtually no character and even fewer polyphenols. Use extra-virgin in low-heat cooking, baking and dressings.
Canola Oil
High in omega-3s, this practical bland oil with a relatively high smoke point can be used for sautéing and baking. Most canola oil is highly refined to extract as much oil as possible from the seed. The resulting inexpensive version has a long shelf life. Some consumers choose to pay more for less refined organic canola oil. The organic designation guarantees that the seed was not from genetically modified plants.
Walnut Oil
This specialty oil sports a higher price tag, but along with its rich, nutty flavor comes omega-3s and vitamin E. Close runners-up in this category include toasted sesame, pumpkinseed and almond oils. We chose walnut as a top pick for its relatively long shelf life: 3 months when refrigerated. Use it to dress salads, especially those containing flavorful cheese and nuts.
If you have room in your pantry and a wallet for only 3 oils, this trio offers health and versatility.
Extra-Virgin Olive Oil
This flavorful, heart-healthy oil is unrefined thus high in antioxidants and polyphenols that are a tonic to cardiovascular health. Less expensive, but so-called "pure" olive oil (not extra-virgin) is refined and more tolerant to heat but also less nutrient-dense. Don't bother with "light" olive oil; it has virtually no character and even fewer polyphenols. Use extra-virgin in low-heat cooking, baking and dressings.
Canola Oil
High in omega-3s, this practical bland oil with a relatively high smoke point can be used for sautéing and baking. Most canola oil is highly refined to extract as much oil as possible from the seed. The resulting inexpensive version has a long shelf life. Some consumers choose to pay more for less refined organic canola oil. The organic designation guarantees that the seed was not from genetically modified plants.
Walnut Oil
This specialty oil sports a higher price tag, but along with its rich, nutty flavor comes omega-3s and vitamin E. Close runners-up in this category include toasted sesame, pumpkinseed and almond oils. We chose walnut as a top pick for its relatively long shelf life: 3 months when refrigerated. Use it to dress salads, especially those containing flavorful cheese and nuts.
Protein Powders
(Men's Health magazine)
I thought this may be helpful when choosing a protein powder.
The Protein-Powder Primer
Your guide to navigating the supplement aisle
Ever wonder what to look for in a protein powder? Check out this guide from The Men’s Health Big Book of Exercises—it’ll make you an instant expert.
The Best Ingredients: Whey and Casein
Turns out, the top powdered proteins come from a cow
What are they?
Whey and casein are the primary proteins found in milk. In fact, about 20 percent of the protein in milk is whey, and the other 80 percent is casein.
What’s the diff?
Both are high-quality proteins, but whey is known as a “fast protein.” That’s because it’s quickly broken down into amino acids and absorbed into your bloodstream. This makes it a very good protein to consume after your workout. Casein, on the other hand, is digested more slowly, so it’s ideal for providing your body with a steady supply of smaller amounts of protein for a longer period of time—such as between meals or while you sleep.
Which one?
Try a blend. Either type of protein will provide your muscles with the raw materials for growth, but combining whey and casein them allows you to optimize your protein intake no matter when you down a shake.
The Men’s Health recommendation:
Nitrean from AtLarge Nutrition. It’s a best whey-casein blend you’ll find anywhere. And remember: Protein isn’t just good for building muscles; it’s also key for fat loss, since it helps you maintain your muscle as you burn off the flab. Plus, it’s satiating—so adding more protein to your diet allows you to eat less without feeling deprived.
Soy: The Other Protein
Although it’s been promoted as a health food by the soy industry, this protein has a potential downside. Isoflavones, the active compounds in soy, have been shown to raise estrogen levels in men, and to negatively impact thyroid function, when consumed in high amounts. Though eating soybeans or some tofu won’t likely have this type of impact, it’s possible to down enough soy through supplementation to experience the effect. If a soy protein is listed as the first or second ingredient on the label, choose another product.
The Label Decoder
To most guys, the ingredients list of a protein powder might as well be written in Sanskrit. That’s because it often contains several subtypes of whey, casein, egg, and even soy protein. Here’s how to read the label like a chemist.
Concentrate: The cheapest form of most proteins. It contains slightly higher amounts of fat and carbohydrate than more pure versions and can be clumpy and hard to mix by hand; however, it provides the same basic muscle-building benefits. In the case of casein, it’s referred to as “caseinate.”
Isolate: A protein that’s more pure than concentrate—meaning it contains lower amounts of fat and carbohydrate—and is also easier to mix.
Hydrosylate, or hydrolyzed protein: A protein that’s been broken down into smaller fractions than are in a concentrate or isolate, allowing it to be absorbed into your bloodstream more quickly. However, when it comes to casein hydrosylate, this defeats the purpose, since the benefit of casein is that it absorbs slowly.
Micellar casein, or isolated casein peptides: An expensive but easy-to-mix proteincomposed almost entirely of pure casein, ensuring slow and steady absorption.
Milk protein: An ingredient that has the composition of natural milk protein (roughly 80 percent casein and 20 percent whey).
Egg-white protein: Like whey and casein, an excellent high-quality protein. It’s sometimes called “instantized egg albumin” on the label.
I thought this may be helpful when choosing a protein powder.
The Protein-Powder Primer
Your guide to navigating the supplement aisle
Ever wonder what to look for in a protein powder? Check out this guide from The Men’s Health Big Book of Exercises—it’ll make you an instant expert.
The Best Ingredients: Whey and Casein
Turns out, the top powdered proteins come from a cow
What are they?
Whey and casein are the primary proteins found in milk. In fact, about 20 percent of the protein in milk is whey, and the other 80 percent is casein.
What’s the diff?
Both are high-quality proteins, but whey is known as a “fast protein.” That’s because it’s quickly broken down into amino acids and absorbed into your bloodstream. This makes it a very good protein to consume after your workout. Casein, on the other hand, is digested more slowly, so it’s ideal for providing your body with a steady supply of smaller amounts of protein for a longer period of time—such as between meals or while you sleep.
Which one?
Try a blend. Either type of protein will provide your muscles with the raw materials for growth, but combining whey and casein them allows you to optimize your protein intake no matter when you down a shake.
The Men’s Health recommendation:
Nitrean from AtLarge Nutrition. It’s a best whey-casein blend you’ll find anywhere. And remember: Protein isn’t just good for building muscles; it’s also key for fat loss, since it helps you maintain your muscle as you burn off the flab. Plus, it’s satiating—so adding more protein to your diet allows you to eat less without feeling deprived.
Soy: The Other Protein
Although it’s been promoted as a health food by the soy industry, this protein has a potential downside. Isoflavones, the active compounds in soy, have been shown to raise estrogen levels in men, and to negatively impact thyroid function, when consumed in high amounts. Though eating soybeans or some tofu won’t likely have this type of impact, it’s possible to down enough soy through supplementation to experience the effect. If a soy protein is listed as the first or second ingredient on the label, choose another product.
The Label Decoder
To most guys, the ingredients list of a protein powder might as well be written in Sanskrit. That’s because it often contains several subtypes of whey, casein, egg, and even soy protein. Here’s how to read the label like a chemist.
Concentrate: The cheapest form of most proteins. It contains slightly higher amounts of fat and carbohydrate than more pure versions and can be clumpy and hard to mix by hand; however, it provides the same basic muscle-building benefits. In the case of casein, it’s referred to as “caseinate.”
Isolate: A protein that’s more pure than concentrate—meaning it contains lower amounts of fat and carbohydrate—and is also easier to mix.
Hydrosylate, or hydrolyzed protein: A protein that’s been broken down into smaller fractions than are in a concentrate or isolate, allowing it to be absorbed into your bloodstream more quickly. However, when it comes to casein hydrosylate, this defeats the purpose, since the benefit of casein is that it absorbs slowly.
Micellar casein, or isolated casein peptides: An expensive but easy-to-mix proteincomposed almost entirely of pure casein, ensuring slow and steady absorption.
Milk protein: An ingredient that has the composition of natural milk protein (roughly 80 percent casein and 20 percent whey).
Egg-white protein: Like whey and casein, an excellent high-quality protein. It’s sometimes called “instantized egg albumin” on the label.
Protein
This article is from 'Men's Health' magazine and it is aimed at men but I think that women can benefit from this information too.
If you are what you eat, what does that make a vegan? A string-bean, milquetoast kind of a guy? Of course not—and renowned strength coach Robert dos Remedios, a vegan, is strong evidence to the contrary. Really strong.
But most men eat animal products. And we really do become what we eat. Our skin, bones, hair, and nails are composed mostly of protein. Plus, animal products fuel the muscle-growing process called protein synthesis. That's why Rocky chugged eggs before his a.m. runs. Since those days, nutrition scientists have done plenty of research. Read up before you chow down. And be sure to stock your kitchen with the 125 best foods for men to build muscle and burn fat.
Truth No. 1: You need more
Think big. Most adults would benefit from eating more than the recommended daily intake of 56 grams, says Donald Layman, Ph.D., a professor emeritus of nutrition at the University of Illinois. The benefit goes beyond muscles, he says: Protein dulls hunger and can help prevent obesity, diabetes, and heart disease.
How much do you need? Step on a scale and be honest with yourself about your workout regimen. According to Mark Tarnopolsky, M.D., Ph.D., who studies exercise and nutrition at McMaster University in Hamilton, Ontario, highly trained athletes thrive on 0.77 gram of daily protein per pound of body weight. That's 139 grams for a 180-pound man.
Men who work out five or more days a week for an hour or longer need 0.55 gram per pound. And men who work out three to five days a week for 45 minutes to an hour need 0.45 gram per pound. So a 180-pound guy who works out regularly needs about 80 grams of protein a day.
Now, if you're trying to lose weight, protein is still crucial. The fewer calories you consume, the more calories should come from protein, says Layman. You need to boost your protein intake to between 0.45 and 0.68 gram per pound to preserve calorie-burning muscle mass.
And no, that extra protein won't wreck your kidneys: "Taking in more than the recommended dose won't confer more benefit. It won't hurt you, but you'll just burn it off as extra energy," Dr. Tarnopolsky says.
Truth No. 2: It's not all the same
Many foods, including nuts and beans, can provide a good dose of protein. But the best sources are dairy products, eggs, meat, and fish, Layman says. Animal protein is complete—it contains the right proportions of the essential amino acids your body can't synthesize on its own.
It's possible to build complete protein from plant-based foods by combining legumes, nuts, and grains at one meal or over the course of a day. But you'll need to consume 20 percent to 25 percent more plant-based protein to reap the benefits that animal-derived sources provide, says Dr. Tarnopolsky. And beans and legumes have carbs that make it harder to lose weight.
So if protein can help keep weight off, is a chicken wing dipped in blue-cheese dressing a diet secret? Not quite: Total calories still count. Scale down your fat and carbohydrate intake to make room for lean protein: eggs, low-fat milk, yogurt, lean meat, and fish.
But remember, if you're struggling with your weight, fat itself is not the culprit; carbs are the likely problem. Fat will help keep you full, while carbs can put you on a blood-sugar roller coaster that leaves you hungry later. So go ahead and eat these eight fatty foods that are good for you without guilt.
Truth No. 3: Timing is everything
"At any given moment, even at rest, your body is breaking down and building protein," says Jeffrey Volek, Ph.D., R.D., a nutrition and exercise researcher at the University of Connecticut. Every time you eat at least 30 grams of protein, Layman says, you trigger a burst of protein synthesis that lasts about three hours.
But think about it: When do you eat most of your protein? At dinner, right? That means you could be fueling muscle growth for only a few hours a day, and breaking down muscle the rest of the time, Layman says. Instead, you should spread out your protein intake.
Your body can process only so much protein in a single sitting. A recent study from the University of Texas found that consuming 90 grams of protein at one meal provides the same benefit as eating 30 grams. It's like a gas tank, says study author Douglas Paddon-Jones, Ph.D.: "There's only so much you can put in to maximize performance; the rest is spillover."
Eating protein at all three meals—plus snacking two or three times a day on proteins such as cheese, jerky, and milk—will help you eat less overall. (For an easy and delicious way to meet this goal, try these 50 protein-packed dishes that are ready in 20 minutes or less.) People who start the day with a protein-rich breakfast consume 200 fewer calories a day than those who chow down on a carb-heavy breakfast, like a jam-smeared bagel. Ending the day with a steak dinner doesn't have the same appetite-quenching effect, Layman says.
Truth No. 4: Workouts require fuel
Every guy in the gym knows he should consume some protein after a workout. But how much, and when? "When you work out, your muscles are primed to respond to protein," Volek says, "and you have a window of opportunity to promote muscle growth."
Volek recommends splitting your dose of protein, eating half 30 minutes before the workout and the other half 30 minutes after. A total of 10 to 20 grams of protein is ideal, he says. And wrap a piece of bread around that turkey, because carbs can raise insulin; this slows protein breakdown, which speeds muscle growth after your workout. Moreover, you won't use your stored protein for energy; you'll rely instead on the carbs to replenish you.
One study, published in the American Journal of Clinical Nutrition, pinpointed 20 grams as the best amount of postworkout protein to maximize muscle growth. (See "5 Gym-Friendly Protein All-Stars," below and this list of the 15 best fitness foods.)
You're doing this because resistance exercise breaks down muscle. This requires a fresh infusion of amino acids to repair and build it. "If you're lifting weights and you don't consume protein, it's almost counterproductive," says Volek. Protein also helps build enzymes that allow your body to adapt to endurance sports like running and biking.
Truth No. 5: Powders are for everyone
Everyone—not just muscleheads—can benefit from the quick hit of amino acids provided by a protein supplement, bar, or shake. Your best bet is a fast-absorbing, high-quality kind like whey-protein powder (derived from milk): "It appears in your bloodstream 15 minutes after you consume it," Volek says.
Whey protein is also the best source of leucine, an amino acid that behaves more like a hormone in your body: "It's more than a building block of protein—it actually activates protein synthesis," Volek says. Whey contains 10 percent leucine while other animal-based proteins have as little as 5 percent. (Consult the Men's Health Protein-Powder Primer to learn how to navigate your supplement store.)
Casein, another milk protein sold in supplement form, provides a slower-absorbing but more sustained source of amino acids, making it a great choice for a snack before you hit the sack. "Casein should help you maintain a positive protein balance during the night," says Volek. Building muscle while you sleep? Thanks to protein, anything's possible.
5 Gym-friendly protein all-stars
The muscle-building ideal is 20 grams, half before and half after your workout.
1. Chicken, turkey, or tuna (3 oz, 14-22 grams protein, 66-100 calories): Wrap one of these standbys in a piece of bread. Four slices of chicken or turkey provide 14 grams of protein, while half a can of tuna has nearly 22 grams.
2. Eggs (three, 19 grams protein, 232 calories): They're still incredible after all these years. Hard-boiled eggs are most convenient, but it's also easy to scramble a few in the a.m. and scoop them into a microwavable container. Don't sweat the fat: It's healthy and filling.
3. Chocolate 2 percent milk (16 oz, about 17 grams protein, 333 calories): Refresh and rebuild at the same time. A study in the Journal of the American College of Nutrition shows that chocolate milk may be the ideal postworkout beverage for building muscle.
4. Whey powder (30 g scoop, 24 grams protein, 110 calories): This milk-derived product continues to rule the gym. Mix it with milk instead of water if you want a bit more protein. Try Nitrean; it has whey isolate for quick absorption, and casein, which is digested slowly.
5. Greek yogurt (5.3 oz container, 15 grams protein, 80 calories): Greek-style yogurt is a lifter's dream: It's easy to carry and packed with protein. Skip yogurts with fruit and sugar; to add flavor, drop in a few berries or nuts.
Here is the link if you want to read more...
http://health.msn.com/fitness/mens-fitness/articlepage.aspx?cp-documentid=100255976
Provided by Men's Health
If you are what you eat, what does that make a vegan? A string-bean, milquetoast kind of a guy? Of course not—and renowned strength coach Robert dos Remedios, a vegan, is strong evidence to the contrary. Really strong.
But most men eat animal products. And we really do become what we eat. Our skin, bones, hair, and nails are composed mostly of protein. Plus, animal products fuel the muscle-growing process called protein synthesis. That's why Rocky chugged eggs before his a.m. runs. Since those days, nutrition scientists have done plenty of research. Read up before you chow down. And be sure to stock your kitchen with the 125 best foods for men to build muscle and burn fat.
Truth No. 1: You need more
Think big. Most adults would benefit from eating more than the recommended daily intake of 56 grams, says Donald Layman, Ph.D., a professor emeritus of nutrition at the University of Illinois. The benefit goes beyond muscles, he says: Protein dulls hunger and can help prevent obesity, diabetes, and heart disease.
How much do you need? Step on a scale and be honest with yourself about your workout regimen. According to Mark Tarnopolsky, M.D., Ph.D., who studies exercise and nutrition at McMaster University in Hamilton, Ontario, highly trained athletes thrive on 0.77 gram of daily protein per pound of body weight. That's 139 grams for a 180-pound man.
Men who work out five or more days a week for an hour or longer need 0.55 gram per pound. And men who work out three to five days a week for 45 minutes to an hour need 0.45 gram per pound. So a 180-pound guy who works out regularly needs about 80 grams of protein a day.
Now, if you're trying to lose weight, protein is still crucial. The fewer calories you consume, the more calories should come from protein, says Layman. You need to boost your protein intake to between 0.45 and 0.68 gram per pound to preserve calorie-burning muscle mass.
And no, that extra protein won't wreck your kidneys: "Taking in more than the recommended dose won't confer more benefit. It won't hurt you, but you'll just burn it off as extra energy," Dr. Tarnopolsky says.
Truth No. 2: It's not all the same
Many foods, including nuts and beans, can provide a good dose of protein. But the best sources are dairy products, eggs, meat, and fish, Layman says. Animal protein is complete—it contains the right proportions of the essential amino acids your body can't synthesize on its own.
It's possible to build complete protein from plant-based foods by combining legumes, nuts, and grains at one meal or over the course of a day. But you'll need to consume 20 percent to 25 percent more plant-based protein to reap the benefits that animal-derived sources provide, says Dr. Tarnopolsky. And beans and legumes have carbs that make it harder to lose weight.
So if protein can help keep weight off, is a chicken wing dipped in blue-cheese dressing a diet secret? Not quite: Total calories still count. Scale down your fat and carbohydrate intake to make room for lean protein: eggs, low-fat milk, yogurt, lean meat, and fish.
But remember, if you're struggling with your weight, fat itself is not the culprit; carbs are the likely problem. Fat will help keep you full, while carbs can put you on a blood-sugar roller coaster that leaves you hungry later. So go ahead and eat these eight fatty foods that are good for you without guilt.
Truth No. 3: Timing is everything
"At any given moment, even at rest, your body is breaking down and building protein," says Jeffrey Volek, Ph.D., R.D., a nutrition and exercise researcher at the University of Connecticut. Every time you eat at least 30 grams of protein, Layman says, you trigger a burst of protein synthesis that lasts about three hours.
But think about it: When do you eat most of your protein? At dinner, right? That means you could be fueling muscle growth for only a few hours a day, and breaking down muscle the rest of the time, Layman says. Instead, you should spread out your protein intake.
Your body can process only so much protein in a single sitting. A recent study from the University of Texas found that consuming 90 grams of protein at one meal provides the same benefit as eating 30 grams. It's like a gas tank, says study author Douglas Paddon-Jones, Ph.D.: "There's only so much you can put in to maximize performance; the rest is spillover."
Eating protein at all three meals—plus snacking two or three times a day on proteins such as cheese, jerky, and milk—will help you eat less overall. (For an easy and delicious way to meet this goal, try these 50 protein-packed dishes that are ready in 20 minutes or less.) People who start the day with a protein-rich breakfast consume 200 fewer calories a day than those who chow down on a carb-heavy breakfast, like a jam-smeared bagel. Ending the day with a steak dinner doesn't have the same appetite-quenching effect, Layman says.
Truth No. 4: Workouts require fuel
Every guy in the gym knows he should consume some protein after a workout. But how much, and when? "When you work out, your muscles are primed to respond to protein," Volek says, "and you have a window of opportunity to promote muscle growth."
Volek recommends splitting your dose of protein, eating half 30 minutes before the workout and the other half 30 minutes after. A total of 10 to 20 grams of protein is ideal, he says. And wrap a piece of bread around that turkey, because carbs can raise insulin; this slows protein breakdown, which speeds muscle growth after your workout. Moreover, you won't use your stored protein for energy; you'll rely instead on the carbs to replenish you.
One study, published in the American Journal of Clinical Nutrition, pinpointed 20 grams as the best amount of postworkout protein to maximize muscle growth. (See "5 Gym-Friendly Protein All-Stars," below and this list of the 15 best fitness foods.)
You're doing this because resistance exercise breaks down muscle. This requires a fresh infusion of amino acids to repair and build it. "If you're lifting weights and you don't consume protein, it's almost counterproductive," says Volek. Protein also helps build enzymes that allow your body to adapt to endurance sports like running and biking.
Truth No. 5: Powders are for everyone
Everyone—not just muscleheads—can benefit from the quick hit of amino acids provided by a protein supplement, bar, or shake. Your best bet is a fast-absorbing, high-quality kind like whey-protein powder (derived from milk): "It appears in your bloodstream 15 minutes after you consume it," Volek says.
Whey protein is also the best source of leucine, an amino acid that behaves more like a hormone in your body: "It's more than a building block of protein—it actually activates protein synthesis," Volek says. Whey contains 10 percent leucine while other animal-based proteins have as little as 5 percent. (Consult the Men's Health Protein-Powder Primer to learn how to navigate your supplement store.)
Casein, another milk protein sold in supplement form, provides a slower-absorbing but more sustained source of amino acids, making it a great choice for a snack before you hit the sack. "Casein should help you maintain a positive protein balance during the night," says Volek. Building muscle while you sleep? Thanks to protein, anything's possible.
5 Gym-friendly protein all-stars
The muscle-building ideal is 20 grams, half before and half after your workout.
1. Chicken, turkey, or tuna (3 oz, 14-22 grams protein, 66-100 calories): Wrap one of these standbys in a piece of bread. Four slices of chicken or turkey provide 14 grams of protein, while half a can of tuna has nearly 22 grams.
2. Eggs (three, 19 grams protein, 232 calories): They're still incredible after all these years. Hard-boiled eggs are most convenient, but it's also easy to scramble a few in the a.m. and scoop them into a microwavable container. Don't sweat the fat: It's healthy and filling.
3. Chocolate 2 percent milk (16 oz, about 17 grams protein, 333 calories): Refresh and rebuild at the same time. A study in the Journal of the American College of Nutrition shows that chocolate milk may be the ideal postworkout beverage for building muscle.
4. Whey powder (30 g scoop, 24 grams protein, 110 calories): This milk-derived product continues to rule the gym. Mix it with milk instead of water if you want a bit more protein. Try Nitrean; it has whey isolate for quick absorption, and casein, which is digested slowly.
5. Greek yogurt (5.3 oz container, 15 grams protein, 80 calories): Greek-style yogurt is a lifter's dream: It's easy to carry and packed with protein. Skip yogurts with fruit and sugar; to add flavor, drop in a few berries or nuts.
Here is the link if you want to read more...
http://health.msn.com/fitness/mens-fitness/articlepage.aspx?cp-documentid=100255976
Provided by Men's Health
Sunday, October 10, 2010
Multigrain Bread
This recipe came out great! I used Bob's Red Mill 10 Grain cereal and added 1/4 cup molasses.
(America Test Kitchen)
Makes two 9 by 5-inch loaves
Don't confuse 7-grain hot cereal mix with boxed, cold breakfast cereals that may also be labeled "7-grain." Our favorite brands of 7-grain mix are Bob's Red Mill and Arrowhead Mills. Leftover bread can be wrapped in a double layer of plastic wrap and stored at room temperature for 3 days; wrap with an additional layer of aluminum foil and the bread can be frozen for up to one month.
Ingredients
* 6 1/4 ounces 7-grain hot cereal mix , 1 1/4 cups, (see note above)
* 20 ounces boiling water (2 1/2 cups)
* 15 ounces unbleached all-purpose flour (3 cups), plus extra for dusting work surface
* 7 1/2 ounces whole wheat flour (1 1/2 cups)
* 4 tablespoons honey ( 1/4 cup honey and 1/4 cup molasses
* 4 tablespoons unsalted butter , melted and cooled slightly
* 2 1/2 teaspoons instant yeast
* 1 tablespoon table salt
* 3/4 cup pumpkin seeds or sunflower seeds, (unsalted)
* 1/2 cup old-fashioned rolled oats or quick oats
Instructions
* 1. Place cereal mix in bowl of standing mixer and pour boiling water over it; let stand, stirring occasionally, until mixture cools to 100 degrees and resembles thick porridge, about 1 hour. Whisk flours in medium bowl.
* 2. Once grain mixture has cooled, add honey, melted butter, and yeast and stir to combine. Attach bowl to standing mixer fitted with dough hook. With mixer running on low speed, add flours, 1/2 cup at a time, and knead until dough forms ball, 1 1/2 to 2 minutes; cover bowl with plastic and let dough rest 20 minutes. Add salt and knead on medium-low speed until dough clears sides of bowl, 3 to 4 minutes (if it does not clear sides, add 2 to 3 tablespoons additional all-purpose flour and continue mixing); continue to knead dough for 5 more minutes. Add seeds and knead for another 15 seconds. Transfer dough to floured work surface and knead by hand until seeds are dispersed evenly and dough forms smooth, taut ball. Place dough into greased container with 4-quart capacity; cover with plastic wrap and allow to rise until doubled, 45 to 60 minutes.
* 3. Adjust oven rack to middle position; heat oven to 375 degrees. Spray two 9 by 5-inch loaf pans with nonstick cooking spray. Transfer dough to lightly floured work surface and pat into 12 by 9-inch rectangle; cut dough in half crosswise with knife or bench scraper. Follow illustrations 1 through 3 below to shape loaves and coat with oats; cover lightly with plastic wrap and let rise until almost doubled in size, 30 to 40 minutes. (Dough should barely spring back when poked with knuckle.) Bake until internal temperature registers 200 degrees on instant-read thermometer, 35 to 40 minutes. Remove loaves from pans and cool on wire rack before slicing, about 3 hours.
(America Test Kitchen)
Makes two 9 by 5-inch loaves
Don't confuse 7-grain hot cereal mix with boxed, cold breakfast cereals that may also be labeled "7-grain." Our favorite brands of 7-grain mix are Bob's Red Mill and Arrowhead Mills. Leftover bread can be wrapped in a double layer of plastic wrap and stored at room temperature for 3 days; wrap with an additional layer of aluminum foil and the bread can be frozen for up to one month.
Ingredients
* 6 1/4 ounces 7-grain hot cereal mix , 1 1/4 cups, (see note above)
* 20 ounces boiling water (2 1/2 cups)
* 15 ounces unbleached all-purpose flour (3 cups), plus extra for dusting work surface
* 7 1/2 ounces whole wheat flour (1 1/2 cups)
* 4 tablespoons honey ( 1/4 cup honey and 1/4 cup molasses
* 4 tablespoons unsalted butter , melted and cooled slightly
* 2 1/2 teaspoons instant yeast
* 1 tablespoon table salt
* 3/4 cup pumpkin seeds or sunflower seeds, (unsalted)
* 1/2 cup old-fashioned rolled oats or quick oats
Instructions
* 1. Place cereal mix in bowl of standing mixer and pour boiling water over it; let stand, stirring occasionally, until mixture cools to 100 degrees and resembles thick porridge, about 1 hour. Whisk flours in medium bowl.
* 2. Once grain mixture has cooled, add honey, melted butter, and yeast and stir to combine. Attach bowl to standing mixer fitted with dough hook. With mixer running on low speed, add flours, 1/2 cup at a time, and knead until dough forms ball, 1 1/2 to 2 minutes; cover bowl with plastic and let dough rest 20 minutes. Add salt and knead on medium-low speed until dough clears sides of bowl, 3 to 4 minutes (if it does not clear sides, add 2 to 3 tablespoons additional all-purpose flour and continue mixing); continue to knead dough for 5 more minutes. Add seeds and knead for another 15 seconds. Transfer dough to floured work surface and knead by hand until seeds are dispersed evenly and dough forms smooth, taut ball. Place dough into greased container with 4-quart capacity; cover with plastic wrap and allow to rise until doubled, 45 to 60 minutes.
* 3. Adjust oven rack to middle position; heat oven to 375 degrees. Spray two 9 by 5-inch loaf pans with nonstick cooking spray. Transfer dough to lightly floured work surface and pat into 12 by 9-inch rectangle; cut dough in half crosswise with knife or bench scraper. Follow illustrations 1 through 3 below to shape loaves and coat with oats; cover lightly with plastic wrap and let rise until almost doubled in size, 30 to 40 minutes. (Dough should barely spring back when poked with knuckle.) Bake until internal temperature registers 200 degrees on instant-read thermometer, 35 to 40 minutes. Remove loaves from pans and cool on wire rack before slicing, about 3 hours.
Strontium for Osteoporosis
This is an alternative for the harsher drugs like Fosomax and Boniva.
(Dr. Weil)
The drug you no doubt read about is strontium ranelate, a combination of the mineral strontium with ranelic acid. It has been licensed for sale in the UK and elsewhere in Europe for treatment of osteoporosis in postmenopausal women. A number of studies have shown that it can strengthen bone and reduce the risk of fractures, even among women 74 years of age or older when risks are highest. Use of strontium ranelate to strengthen bone and prevent fractures has been escalating since the positive results of a three-year clinical trial were published in the January 29, 2004 issue of the New England Journal of Medicine. In that study, researchers in Europe and Australia randomly assigned 1,649 women age 50 and older who had at least one vertebral fracture due to osteoporosis to take calcium plus vitamin D and two grams of strontium ranelate or just calcium and vitamin D without the drug. The women who took the supplements and the drug had fewer new vertebral fractures and increased bone mineral density of the spine and hip to a greater degree than the women who took only the supplements. In fact, the supplement group actually showed a loss of bone mineral density. Since then at least one other study has shown that strontium ranelate reduces the risk of non-vertebral fractures, including hip fractures.
In Britain, the recommended dose is two grams daily taken at bedtime, at least two hours after eating (any type of food) or drinking (any liquid other than water), both of which can affect absorption.
advertisement
Strontium ranelate is not yet approved by the FDA for treatment or prevention of osteoporosis in the United States. It remains under study.
(Dr. Weil)
The drug you no doubt read about is strontium ranelate, a combination of the mineral strontium with ranelic acid. It has been licensed for sale in the UK and elsewhere in Europe for treatment of osteoporosis in postmenopausal women. A number of studies have shown that it can strengthen bone and reduce the risk of fractures, even among women 74 years of age or older when risks are highest. Use of strontium ranelate to strengthen bone and prevent fractures has been escalating since the positive results of a three-year clinical trial were published in the January 29, 2004 issue of the New England Journal of Medicine. In that study, researchers in Europe and Australia randomly assigned 1,649 women age 50 and older who had at least one vertebral fracture due to osteoporosis to take calcium plus vitamin D and two grams of strontium ranelate or just calcium and vitamin D without the drug. The women who took the supplements and the drug had fewer new vertebral fractures and increased bone mineral density of the spine and hip to a greater degree than the women who took only the supplements. In fact, the supplement group actually showed a loss of bone mineral density. Since then at least one other study has shown that strontium ranelate reduces the risk of non-vertebral fractures, including hip fractures.
In Britain, the recommended dose is two grams daily taken at bedtime, at least two hours after eating (any type of food) or drinking (any liquid other than water), both of which can affect absorption.
advertisement
Strontium ranelate is not yet approved by the FDA for treatment or prevention of osteoporosis in the United States. It remains under study.
Tuesday, October 5, 2010
Garlicky Cheesy Shrimp
Last night I made a very quick dish with cooked prawns from Costco. I actually used my garlic spread recipe for the sauce. It came out very good! I did not measure any ingredients so this is an approximation.
1/4 cup butter, melted
1/4 cup mayonnaise
2+ garlic cloves minced
1/4 cup Parmesan cheese
1 Tbsp olive oil
Mix well
1/2 cup cheddar cheese, shredded
2 cups (approximately) cooked prawns de-shelled
Add prawns and toss well. Pour into greased casserole dish and top with cheddar cheese.
Bake in the oven at 350 degrees for 15-20 minutes, just till hot and bubbly.
Serve with warm french bread to soak up the sauce or over pasta or rice.
I know it is not low fat, but it was a delicious treat!
1/4 cup butter, melted
1/4 cup mayonnaise
2+ garlic cloves minced
1/4 cup Parmesan cheese
1 Tbsp olive oil
Mix well
1/2 cup cheddar cheese, shredded
2 cups (approximately) cooked prawns de-shelled
Add prawns and toss well. Pour into greased casserole dish and top with cheddar cheese.
Bake in the oven at 350 degrees for 15-20 minutes, just till hot and bubbly.
Serve with warm french bread to soak up the sauce or over pasta or rice.
I know it is not low fat, but it was a delicious treat!
Healthy Tidbits
Plan a mini vacation it is a wonderful body and mind escape.
(Prevention Magazine)
When on a tight budget, it's easy to postpone vacations But people with a higher risk of heart disease who take a trip every year are 32% less likely to die from their condition. Research a quick weekend getaway online, and consider it a health investment: Spending money on an experience actually makes you happier than splurging on a "thing" like a new flat-screen TV. Even better, these positive emotions prolong the heart-healthy effect.
(Prevention Magazine)
When on a tight budget, it's easy to postpone vacations But people with a higher risk of heart disease who take a trip every year are 32% less likely to die from their condition. Research a quick weekend getaway online, and consider it a health investment: Spending money on an experience actually makes you happier than splurging on a "thing" like a new flat-screen TV. Even better, these positive emotions prolong the heart-healthy effect.
Healthy Tidbits
Exercise during commercials on TV, they certainly last long enough to do several push ups and a few crunches.
(Prevention Magazine)
A known metabolism jump-starter, resistance training just once a week can improve your ability to resolve conflicts and focus your attention, a Canadian study has found. Luckily, you don't need the gym; just use your own body weight. Do as many push-ups or crunches as you can during commercials while watching your favorite TV show, or lunge across your living room as you water your plants.
(Prevention Magazine)
A known metabolism jump-starter, resistance training just once a week can improve your ability to resolve conflicts and focus your attention, a Canadian study has found. Luckily, you don't need the gym; just use your own body weight. Do as many push-ups or crunches as you can during commercials while watching your favorite TV show, or lunge across your living room as you water your plants.
Healthy Tidbits
Outsmart Indigestion
(Prevention Magazine)
As many as 80% of heartburn sufferers experience symptoms at night. Steal back a good night's sleep by fluffing up two pillows instead of one. In an Archives of Internal Medicine study, people who propped up their heads about 11 inches reduced their symptoms dramatically. Also, sleep on your left side and you'll cut your heartburn risk in half—that's because snoozing on your right side relaxes the muscle that keeps gastric acids in your stomach.
(Prevention Magazine)
As many as 80% of heartburn sufferers experience symptoms at night. Steal back a good night's sleep by fluffing up two pillows instead of one. In an Archives of Internal Medicine study, people who propped up their heads about 11 inches reduced their symptoms dramatically. Also, sleep on your left side and you'll cut your heartburn risk in half—that's because snoozing on your right side relaxes the muscle that keeps gastric acids in your stomach.
Saturday, October 2, 2010
Bob Musso Chicken
We recently lost a member of our extended family and in tribute to Bob Musso the patriarch of the Musso family, here is the adapted recipe that I make so often. We had this delicious meal at his home with the family a very long time ago and it has since been one of our favorites. I have made this on many occasions. It is easy and you can adapt it to your liking. It is totally 'comfort' food! Also it is great to hold for a while if you need to. The timing isn't critical.
1 cut up chicken parts, or boneless, skinless breasts and thighs
2 Tbsp butter and olive oil
1 onion
4+ cloves of garlic, I add lots more
2 cups white wine, or red wine or 1 cup wine and 1 cup of chicken broth
1/2 pound of small mushrooms
1 can of black olives
This is where I added more vegetables for a one pot meal
4-8 small red or yellow potatoes, cut up if you like
1/2 pound green beans
2-3 carrots, cut up
1-2 tbsp of Italian seasoning
Salt and Pepper to taste
Reserve some chicken broth to mix with 1-2 tbsp of cornstarch to thicken the broth just before serving.
I offer Parmesan Cheese for those who like it on everything like me.
Melt the butter and olive oil in a skillet. Season the chicken with salt and pepper and 1 tbsp of Italian seasoning.
Brown in the skillet. Transfer chicken to a holding dish and saute the onion and mushrooms.
Add back the chicken, olives and the rest of the vegetables of choice.
Add wine and/or chicken broth and more salt and pepper and Italian seasoning to taste.
Just before serving mix cornstarch with broth or water and add to pot and stir and cook until thickened about 5-10 minutes.
Bob served this over noodles, but with the potatoes it is not necessary, your choice.
Thank you Bobbo!
1 cut up chicken parts, or boneless, skinless breasts and thighs
2 Tbsp butter and olive oil
1 onion
4+ cloves of garlic, I add lots more
2 cups white wine, or red wine or 1 cup wine and 1 cup of chicken broth
1/2 pound of small mushrooms
1 can of black olives
This is where I added more vegetables for a one pot meal
4-8 small red or yellow potatoes, cut up if you like
1/2 pound green beans
2-3 carrots, cut up
1-2 tbsp of Italian seasoning
Salt and Pepper to taste
Reserve some chicken broth to mix with 1-2 tbsp of cornstarch to thicken the broth just before serving.
I offer Parmesan Cheese for those who like it on everything like me.
Melt the butter and olive oil in a skillet. Season the chicken with salt and pepper and 1 tbsp of Italian seasoning.
Brown in the skillet. Transfer chicken to a holding dish and saute the onion and mushrooms.
Add back the chicken, olives and the rest of the vegetables of choice.
Add wine and/or chicken broth and more salt and pepper and Italian seasoning to taste.
Just before serving mix cornstarch with broth or water and add to pot and stir and cook until thickened about 5-10 minutes.
Bob served this over noodles, but with the potatoes it is not necessary, your choice.
Thank you Bobbo!
Friday, October 1, 2010
Water Myths
I always questioned the 8 glasses of water a day, who can drink that much and not be near a bathroom at all times! I keep my water bottle with me and keep a glass of water near me all day and even at my bed side. I think it is best to sip a bit of water all day. Try adding lemon, lime, orange, cucumber and even strawberry slices.
(Berkeley Wellness)
How much water do you need? Most people would answer eight 8-ounce glasses a day. But no one knows where this rule actually came from.
Without water, life could not exist. Everything from bacteria to elephants must have it. Researchers, however, have been unable to find scientific backing for the advice to drink eight cups a day. Furthermore:
• Drinking lots of water does not improve kidney function or help kidneys eliminate toxins—let alone improve overall health. Sometimes drinking lots of water can make the kidneys less efficient at filtration.
• People absorb and excrete water at different rates—depending, in part, on how fast they drink. Water drunk quickly is fairly quickly excreted. Water mixed with low levels of sugar (as in sports drinks) is quickly absorbed. Drinking a lot of water does not bathe your organs in excess fluid and improve their function.
• There is no evidence that drinking water improves skin tone or prevents headaches, despite the claims.
• Even coffee and tea supply water; it’s a fallacy that they cause a net water loss. A report from the Institute of Medicine, which advises the government about health issues, concluded that “caffeinated beverages appear to contribute to the daily total water intake similar to that contributed by noncaffeinated beverages.”
How much to drink?
For healthy people thirst is the best guide. If your urine is a light yellow, you are drinking enough. Older people, though, should drink water before they get thirsty, especially in the heat, since thirst is a less reliable indicator as we age. Keep in mind that other beverages besides water, also help meet fluid needs. So too do fruits and vegetables (which are about 90% water) and other foods.
(Berkeley Wellness)
How much water do you need? Most people would answer eight 8-ounce glasses a day. But no one knows where this rule actually came from.
Without water, life could not exist. Everything from bacteria to elephants must have it. Researchers, however, have been unable to find scientific backing for the advice to drink eight cups a day. Furthermore:
• Drinking lots of water does not improve kidney function or help kidneys eliminate toxins—let alone improve overall health. Sometimes drinking lots of water can make the kidneys less efficient at filtration.
• People absorb and excrete water at different rates—depending, in part, on how fast they drink. Water drunk quickly is fairly quickly excreted. Water mixed with low levels of sugar (as in sports drinks) is quickly absorbed. Drinking a lot of water does not bathe your organs in excess fluid and improve their function.
• There is no evidence that drinking water improves skin tone or prevents headaches, despite the claims.
• Even coffee and tea supply water; it’s a fallacy that they cause a net water loss. A report from the Institute of Medicine, which advises the government about health issues, concluded that “caffeinated beverages appear to contribute to the daily total water intake similar to that contributed by noncaffeinated beverages.”
How much to drink?
For healthy people thirst is the best guide. If your urine is a light yellow, you are drinking enough. Older people, though, should drink water before they get thirsty, especially in the heat, since thirst is a less reliable indicator as we age. Keep in mind that other beverages besides water, also help meet fluid needs. So too do fruits and vegetables (which are about 90% water) and other foods.
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