Soy: Magic Bean or Tragic Bean?

As with Tuesday's blog, today's topic of soy is also one that causes a great deal of discussion and controversy.  There have been many studies and of course many articles from both sides promoting and refuting those studies.  I wanted to share this article from Denise Faye, which again I believe looks at both sides of the discussion and concludes as I have, that moderation in all things is the key.  Soy is a great choice to add some quality protein to your diet, but over doing it could definitely cause some problems.

This just in: Soy prevents cancer. Soy lowers "bad" cholesterol. Soy prevents osteoporosis. Hooray! Bring on the tofu!

Wait! More breaking news: Soy suppresses thyroid function. Soy hinders testosterone. Soy causes cancer. Oh, no! Looks like it's back to beef burgers for me.

Welcome to the food wars. On one side, big business tells us what to eat. On the other side, watchdog groups tell us we're being poisoned. From the wings, the media screams about the battle at the top of its lungs. In the middle stands our poor diet, constantly scrutinized. Sooner or later, everything we eat is either branded the next superfood fad or the devil incarnate. Every now and then, a food comes along that gets to be both. Ladies and gentlemen, I give you soy.

Then and now

The soybean, which comes from East Asia, made its way to the United States in 1804. Through the 1930s, its primary use was as livestock feed. But in the last 70 years, things have changed. America is now the world's foremost soybean producer, and from an economical standpoint, soybeans are one of the world's most important legumes.

In much the same way one of America's other big crops, corn, has found its way into just about every packaged food in the country in the form of high-fructose corn syrup, the food industry has come up with all kinds of inventive uses for soy. It's used to make paints, glues, bug sprays, and food. And we're not just talking tofu here. From soy milk to cereals to protein bars to meat substitutes, the stuff is everywhere.

The good news and the bad news

Because the soybean is such an economic powerhouse, it's often in the spotlight. The FDA states that soy is a "complete protein," meaning that it's just as good as meat, eggs, and dairy in fulfilling your amino acid needs. Is this true, or has the soybean lobby just leaned on the FDA to say that? And what of the "miracle food" claims—are they true?

Of course, these positive claims are followed by crusaders who are attempting to bring down the soy monolith. How can these opposing claims also be true? After all, scientific studies are infallible, right?

Not so much. It's an incredibly difficult topic to get the straight dope on, and an incredibly easy topic to manipulate. So trying as best as possible not to buy into any hype, let's take a look at soy.

The Asian argument

The first argument out from the pro-soy lobby is, "Look at Asia! They've been eating soy for centuries and they're super-healthy!"

Generalizations aside, this is true, except Asian cultures don't go all Coneheads on the stuff, consuming vast quantities. A 1990 study from Cornell University concluded that the average Chinese diet consisted of between 0 and 58 grams of soy a day, with the average being 13 grams—or about half an ounce.

In much the same way that the French can pull off eating creamy cheeses and chocolate and remain thin, the secret to eating anything, healthy or decadent, is moderation.

Protein

Above and beyond any claims that soy is a miracle cure for anything, it's important to remember that its primary function in most people's diets is to provide a lean, meat-free protein. How well does it do this? According to the Food and Agriculture Organization and World Health Organization (FAO/WHO), it does just fine.

In 1989, the FAO/WHO developed the Protein Digestibility Corrected Amino Acid Score, a method of measuring protein values in human nutrition. Eggs, milk, and soy all score a 1.0, the best possible. Beef scores .92 and peanuts score .52.

So purely from a macronutrient standpoint, soy looks to be good stuff. Yet for some reason we seem determined to ruin it. Sure, the protein is still there in soy sausage or fake bacon or faux chicken, but now there's also sodium, plus the huge laundry list of chemicals it took to morph the soy into resembling the food it's trying to imitate or replace. A tolerable soy burger has 230 milligrams of sodium—10 percent of the recommended daily allowance. An even saltier option, like the 2.5-ounce Boca Burger^® All American Classic, has 500 milligrams. By way of comparison, a 2.5-ounce beef patty only has about 55 milligrams of sodium.

So if you're looking for protein, stick to soybeans, tofu, and soy milk and leave the meat substitutes alone.

Omega-3s

Soybeans are also one of the very few nonanimal sources (along with flax and canola) of omega-3 fatty acids, which help the body with brain function, as well as growth and development. So especially for vegetarians, consuming soy to get your omega-3s is worth considering.

Fermentation celebration

There's also a school of thought that believes fermented soy, such as that found in miso, natto, tempeh, and pickled tofu, is nutritionally superior to unfermented soy. Notable research includes a 2010 study out of the Korean Food Research Institutes showing that fermented soy has positive effects in combating type 2 diabetes. However, the notion that fermented soy is more easily digestible than regular soy is unfounded. If you want to include fermented soy—much of which can be an acquired taste—in your diet, that's great, but choosing to choke down a bowl of natto instead of a bowl of edamame isn't going to be that much more healthful, so don't do it if you don't want to.

Miracles and scares

Most of soy's miracle claims and scares are based on rather flimsy studies. For example, a study in the Archives of Internal Medicine showed that among 24,403 postmenopausal Chinese women, those who ate soy-heavy diets had a 37 percent lower risk of broken bones. That's good news until you look at the findings in a cultural context, as the watchdog group the Center for Science in the Public Interest pointed out in their newsletter, Nutrition Action. American women consume considerably more dairy than Chinese women, which has a huge influence on their relative bone strength. Furthermore, according to the University of Washington Medical Center, Caucasian women are historically more prone to hip fractures than Asian women, so the CSPI study is pretty much moot.

As for studies indicating that soy can lower LDL or "bad" cholesterol levels, a 2005 review sponsored by the U.S. Department of Health and Human Services' Agency for Healthcare Research Quality showed that to see a measly 3 percent reduction in LDL, one had to eat a pound of tofu a day.

As for the scares, the much-ballyhooed 1985 USDA Trypsin Inhibitor Study showed that rats on a primarily soy diet had an increased risk of pancreatic cancer. It's all really scary until you learn that a rat's pancreas has a sensitivity to dietary protease inhibitors, a substance in soy that inhibits digestion of proteins. Humans have no such sensitivity. In other words, rat pancreases and human pancreases are different enough to call the study into question.

As you can see, for every source that seems to support one side of the pro-soy/anti-soy debate, there seems to be an equal and opposite source that refutes its claims.

Isoflavone of the month

One thing everyone agrees on is that soy is loaded with isoflavones, an organic compound that is thought by some experts to be an important element in helping to fight cancer. There have been studies that suggest the isoflavones in soy may help prevent prostate cancer, hot flashes, osteoporosis, and brain aging. So why not consume as many isoflavones as you can? Well, there's also a downside.

Isoflavones are a type of phytoestrogen, a plant-produced chemical that acts like estrogen when introduced into animals' bodies. Although studies in 2001 and 2006 suggest that women with a high risk of breast cancer should be mindful about the amount of soy they consume, a study presented at the American Association for Cancer Research in Orlando, Florida, in April 2011, which compiled data from 18,000 women diagnosed with invasive breast cancer, found no difference in terms of recurrence and death between women who consumed a lot of soy and women who consumed very little. If anything, those who consumed greater amounts of soy had, statistically, an insignificantly lower risk either of recurrence or of succumbing to their disease.

There are also several studies that suggest it's a bad idea to give infants soy formula because of the isoflavones—but before anyone freaks out, there are also several studies that say soy formula isn't a problem at all.

How much is too much?

Before giving up on soy completely because you just can't be bothered with the data, consider this alternative: moderation. The Center for Science in the Public Interest suggests limiting soy consumption so you ingest about 50 to 70 milligrams of isoflavones a day. That's one or two cups of soy milk or 6 to 9 ounces of tofu. That should be enough to tap the benefits without overdoing it.

But also keep in mind that because the soy industry has become so huge in the United States, food manufacturers can acquire it cheaply, so they're looking to find ways of using it in as many different products as possible. Whenever you're buying some kind of processed food, make sure to read the ingredients. You're probably eating more soy than you realize.

Even if there weren't concerns about soy, the amounts I just specified—one to two cups of soy milk or 6 to 9 ounces of tofu per day—would still be good numbers to shoot for. Regardless of whether or not a food is the miracle nutrient of the moment, eating excessive amounts of anything is pretty much never a good idea. If you focus on one thing too much, you're neglecting a myriad of other important nutrients—the balance of which will make for great health.

A GREAT SCHOOL LUNCH

Soy can be a great addition to any lunch box, especially in the form of edemame.  This is actually one of Will and Grayson's favorite vegetables.  If you buy the bag of organic edameme, you can pour and entire bag into a Corning Ware type bowl with a lid, add a couple tablespoons of water and cook for about 6 minutes.  Just add a dash of salt and they are ready to serve.  Edameme are also a great addition to to a box of Mac 'n Cheese.  In fact, given the protien content of soy, this makes a great meal if you are using whole grain pasta, and it contains real cheese without addatives and preservatives.  I just warm it up and pop it in a thermos and they get a delicious, healthy and warm lunch.  Include some fresh strawberries or an orange in the box and you have a power lunch sure to get your little one through the afternoon.

Here's to fresh, fast, and fantastic food!

The Facts on Dairy

To Drink or Not to Drink

With so much conflicting information available on dairy, I have spent a great deal of time making sure that I understand the perspectives and facts of both sides.  This article "The Down-Low on Dairy" by Steve Edwards is very balanced and heavy on the facts.  As with everything else in our house, we consume dairy in moderation as a positive addition to our healthy balanced diet.  I hope this information will help you make an educated decision for your family.

Milk: Does it really do a body good? Most of us are familiar with this advertising catchphrase. It's also one of the most parodied slogans in history. A quick headline search reveals a slew of send-ups, ranging from sarcastically simple "Milk: It does a body bad" to the even more straightforward "MilkSucks.com." Whether or not we should consume dairy products is one of the most common dietary issues in the news, yet there still doesn't seem to be a definitive answer. Let's take a look at the pros and cons of dairy and hopefully help you shed a little light on whether or not you want it as a part of your diet.

Conclusion

I didn't accidentally paste the end of the article into the second paragraph; I just thought it would be best to get this out of the way right up front. Whether or not humans should consume dairy—specifically cow's milk and all its byproducts—is, as you might surmise from the intro, a volatile issue. Opinions tend to be black or white and served up with heaping scoops of passion. But passion tends to come from emotion, not science, and a lot of dairy lore seems to be based on anecdotal conjecture rather than investigation and analysis.

This doesn't mean that there's no science involved in the debate—far from it. A search of the National Library of Medicine shows that more than 25,000 studies have been done on dairy, apparently none of which can give us any sort of consensus on its health effects in humans. What all these studies do show is that dairy products are neither going to kill us nor help us live forever. We can consume them and be healthy, but we also don't need to consume them to be healthy.

 Dairy can be a fine addition to one's diet, but that doesn't mean it's right for your diet. You certainly don't need as much as the National Dairy Council recommends, but dairy also needn't be vilified more than any other type of food. As with most foods these days, there are issues, particularly when it comes to the way humankind seems compelled to continually "improve" them. But there are also individual considerations that should be assessed, and this article will address them.

The Bottom Line

In keeping with our reordered approach to the dairy story, let's look at the most simple aspect of dairy: its nutrient profile. Of course, this varies according to product, but most dairy-based foods are a good source of protein. Some, like yogurt and milk, have carbohydrates. And in their natural states, all dairy products contain fat and are great sources of enzymes. Most dairy products, especially those with the fat removed, would appear to be a fine source of nutrition.

There is little reputable science to dispute that the dairy proteins casein and whey have excellent biological value profiles. Dairy fats are generally unhealthy, have high percentages of saturated fats, and should be limited in a healthy diet. But some dairy fats, mainly from certain cheeses, contain enzymes that make them a potentially beneficial part of a healthy diet, if consumed in moderation. Dairy's carbohydrate source, lactose, has been the subject of a lot of scrutiny, but appears to be fine for most people, especially in its natural form. As we go on, we'll examine the potential benefits and pitfalls of dairy consumption.

The Issues

Too much fat. As stated above, dairy products contain a lot of fat. Your diet should consist of around 20 to 35 percent fat, but very little of this should come from animal sources. The anti-dairy movement claims an association between consuming dairy and heart disease as a reason to steer clear, but it makes little sense to single out dairy as opposed to, say, meat—or pretty much anything you can buy at your corner 7-Eleven^®. Most dairy products are available in low- or no-fat options where the fat is reduced or removed. Anyone for whom dairy products provide a major percentage of their daily calorie intake should definitely switch from full-fat to reduced-fat or nonfat dairy products. There are some concerns regarding protein-to-fat ratio and calcium utilization, though—read on.

Aren't most of us lactose intolerant? Some people have problems digesting dairy products, which can lead to an unpleasant gastric condition usually referred to as lactose intolerance. The exact definition of lactose intolerance, as well as its specific details, remain under debate, but the condition appears to result from the pasteurization of dairy products, which kills the enzymes that aid the body's digestion process. Milk and yogurt in raw form don't seem to cause lactose intolerance. Regardless, the numbers here are skewed; anti-dairy pundits will often claim that the percentage of people who suffer from lactose intolerance is actually a majority of the population. Other studies seem to peg the number at closer to 20 percent. One constant is that those from cultures who have historically consumed a lot of dairy are not affected as much as those who aren't

Lactose intolerance isn't a dangerous condition, but it can cause considerable discomfort. If you do suffer from the condition, you might be interested to know that millions (if not billions) of people worldwide are perfectly healthy without consuming any dairy at all. Just be wary of replacing all the dairy in your diet with any other single food source, especially soy. Many dairy substitutes are soy based, and too much soy in your diet can be problematic. (Check back for Thursday's blog called "Soy: Magic Bean or Tragic Bean?".)

Does dairy cause a loss or gain of calcium? This is one of the more interesting controversies. The dairy industry champions itself as a leading provider of calcium. The anti-dairy folks say that exactly the opposite is true. Which (if either) is right?

The pro side is simple: They say dairy products contain a lot of calcium, and numerous studies show the importance of calcium in our diets. The con side is more complex. Some science suggests that the high protein-to-fat ratio of nonfat dairy sources, along with an abundance of vitamin A, somehow reduces the body's ability to utilize calcium. This isn't exactly confirmed by the said studies, which actually showed "no decrease in instances of osteoporosis."

Does dairy cause osteoporosis? This is a fairly common claim cited by a wide variety of Internet sources. Most of these sources cite rather dated research, including a Harvard study published in the American Journal of Public Health way back in 1997, which claimed a correlation between female milk drinkers and hip fractures. However, newer research, such as a study in the April 2011 issue of the Journal of Bone and Mineral Research, found no connection at all between dairy consumption and hip fractures.

While neither study bodes well for the dairy lobby, it seems a bit odd to make any assumptions based on one dietary staple, considering that the largest piece of this puzzle is being left out altogether: exercise. In the last couple of decades, caloric increase across the U.S. has risen only around 3 percent, whereas the amount of exercise we get has dropped a whopping 20 to 25 percent. When you consider that the primary reason elderly people break their hips in routine falls is due to loss of muscle that protects the bones, it doesn't take a MENSA member to suspect that lack of exercise might be a culprit.

Dairy helps you burn body fat. From the flip side of weird science came a 2003 study out of the University of Tennessee that got a lot of publicity; it showed that those who consumed dairy products lost more body fat than those who supplemented with other types of calcium. But before you decide that yogurt should suffice for all of your calcium needs, consider that the study didn't involve an even playing field. The subjects were on a reduced-calorie diet and the dairy group was given twice the amount of calcium the supplement group received. The study was funded by Yoplait^®; feel free to draw your own conclusions.

Regardless, two conclusions you could draw are that calcium is beneficial to your diet, and that you can use the type of calcium you get from dairy products to satisfy your body's need for calcium.

Dairy causes cancer. Much of the concern over dairy and its potential to cause cancer comes from the book The China Study by T. Collin Campbell. In it, Campbell cites studies in which casein protein caused tumors in rats. While this is valid research, it needs to be taken with a grain of salt, given that humans and rodents have very different physiologies and these studies administered massive, concentrated amounts of the substance—far more than a human would ever consume in a day.

Dairy is filled with hormones. This is a major, well-documented issue involving how our nation's dairy cows are raised. The FDA assures us that dairy farmers are only allowed to "dope" cows with safe drugs. Many people and organizations disagree with this statement. This is a subject that is too broad to cover adequately in one short article. It's a debate that colors nearly every food-related decision most people make. It's important to know that on the subject of dairy, we do have choices. We can choose organic options, or buy our dairy products from a local farm or someone we know.

Which is better: raw or pasteurized? Nearly all pro-pasteurization literature comes from the National Dairy Council or U.S. regulatory agencies. On the other side, there's a passel of independent information that cites the virtues of raw dairy products.

Dairy, in its raw form, is healthier (provided it comes from healthy cows). In fact, most raw-dairy advocates claim that lactose intolerance is a nonissue for consumers of raw dairy products because the lactose in these items is broken down by the enzyme lactase, which is killed during pasteurization process—a process raw dairy products don't go through. Another issue is that cows aren't always healthy. When cows are unhealthy, it's common for deadly bacteria, including E. coli, to show up in the dairy products produced from their milk. Since pasteurization kills both bad and good bacteria while preserving much of the nutrient value, it's championed as the better alternative by government agencies charged with safeguarding public health—and promoting dairy consumption.

Is organic better? Again, nearly all of the anti-organic literature comes from the National Dairy Council or U.S. regulatory agencies. This is, of course, because it's their job to ensure us that all dairy is healthy and safe to begin with. And again, there are plenty of studies supporting organic as being preferable.

The verdict can again come down to some common sense. Organic standards require that cows live in better conditions and eat better food. We know that when we live better and eat healthier food, we are healthier. We can suppose that this is also true about cows. The next assumption would be that eating food produced by a healthier organism would be healthier. If this makes sense, it's logical to conclude that organic is better.

All of that discussion about dairy products made me hungry.  I think I will go have a little plain non-fat yogurt with fresh berries and a sprinkle of my favorite low-sugar, low-fat granola.

WHAT'S FOR DINNER?

Tonight is gymnastics night and we had to have some quick and easy.  To make tonight a easy dinner night, I roasted a pan of veggies last night while I was making our pesto salmon and roasted green beans.  I let them roast while I was cooking dinner as well as while we ate, so they had great color and especially sweet flavor.  Tonight's dinner took only as long as it takes to cook the pasta -- 10 minutes and on the table...

Roasted Vegetable Pasta Primavera

Servings: 8

1 lb. whole grain pasta

1 jar organic marinara sauce, low sugar and low sodium

4 small zucchini squash, sliced

4 small yellow squash, sliced

1 red onion, cut into small pieces

1-8 oz. contain of button or cremini mushrooms, slice in half

1 red bell pepper, cut into small pieces

Drilzzle of olive oil

Coarse sea salt and freshly ground pepper, to taste

Fresh Parmesan cheese

Preheat oven to 400 degrees.  Combine vegetables on sheet pan and drizzle with olive oil, salt and pepper.  Roast until vegetables are tender and begin to caramalize.  Cook pasta according to package directions.  While you drain pasta in colander, add marinara sauce and vegetables to pasta pot and heat.  Add pasta and toss.  Serve with a sprinkle of fresh Parmesan cheese.

Here's to fresh, fast, and fantastic food!

 

How to Build a Disease-Fighting Body

We are constantly in motion from this meeting to the next, from this lesson to that game, grabbing a quick bite in between and then finally falling into bed at night, to possibly toss and turn over all that we have to do tomorrow.  It makes my head spin just thinking about it.  Yet, we wonder why we feel so tired and run-down.  We often hear the saying "life is short", well I would say, "life is long, let's really live it and love it, not just get through it!"  In order to really live it and love it, we need to fuel ourselves to fight disease so we don't have to waste so much down-time feeling bad or alway "getting over" something.  Here are some ways to build your body into a disease-fighting machine.

Eat your Antioxidants
Eating plenty of fruits and vegetables can help you get a healthy dose of antioxidants.  These substances in foods can help protect your cells from free radicals, molecules that can damage cells.  To get a wide range of antioxidants, choose fruits and vegetables of different colors, such as oranges, green peppers, broccoli, kiwi, strawberries, carrots, watermelon, papaya, leafy greens, and cantaloupe.

Take Your Vitamins

If you have a feeling your diet is lacking, consider taking a multivitamin.  A daily multivitamin will help ensure that your body is getting all of the building blocks for a healthy immune system.  Some nutrients that may be especially important for immune system health include selenium, vitamins A, C, D, and E, zinc, and magnesium.

Avoid Empty Calories
Processed foods such as fast foods, snack foods, candy, and sodas don't provide much in the way of vitamins, fiber, or other nutrients.  And they often contain other additives and chemicals that may not be good for your body.  When you choose these foods over more nutrient-rich foods such as vegetables, fruits, and whole grains, you risk depleting your body of essential nutrients.

Consider Herbs and Supplements
Many people take herbs or supplements to improve their overall health.  Some supplements have been shown to affect the immune system.  But more well-designed studies are needed to learn their beneficial effects on humans.  These include garlic, ginseng, milk thistle, astragalus, and probiotics such as lactobacillus and bifidobacterium.  Talk with your doctor if you have questions about which supplements may be good for you.

Keep Your Body Moving

One simple way to strengthen your immune system is by exercising.  Getting regular exercise can also reduce stress and lower your risk of osteoporosis, heart disease, and certain types of cancer.  You get the most benefit when you exercise at a moderate level a few times a week.  Any type of movement is helpful, including bycycling, walking, yoga, swimming, or playing golf.

Get a Good Night's Sleep
Without enough sleep, your immune system may not have the resources it needs to fight off illness.  Most adults need about seven to nine hours of sleep each night.  You can help yourself to a more restful sleep by keeping a regular schedule, getting exercise, avoiding caffeine and alcohol close to bedtime, relaxing before bedtime, and keeping your bedroom at a comfortable temperature.

Limit Alcohol
Drinking alcohol is part of our culture.  Many people drink at meals and at parties as a way to socialize and celebrate.  But drinking too much alcohol can weaken your immune system and cause you to get sick more often.  To minimize risk, men should have no more than two drinks per day.  Women should not have more than one drink per day.

Kick the Nicotine Habit
Here's another reason to give up smoking -- it weakens your immune system.  Even if you are just an occasional smoker, you are still at risk.  According to the U.S. surgeon general, even low levels of exposure to tobacco can cause health problems, including heart attacks, stroke, and asthma.  If you need help quitting, talk with your doctor.

Wash Your Hands

One of the easiest ways to help your immune system fight illness is to wash your hands regularly.  It is also one of the best ways to keep yourself and others healthy.  Be sure to use soap and clean, running water, and wash for at least 20 seconds.  If you don't have access to soap and water, use an alcohol-based hand sanitizer that has at least 60% alcohol.

Reduce Your Stress
Some stress can be a good thing.  It is your body's way of preparing for a challenge, such as giving a presentation.  But a steady stream of stress can be bad for your health.  Studies show it can even weaken your immune system.  Reduce your stress by avoiding whatever stressors you can.  Take the time to relax and do things you enjoy.

Enjoy Regular Sex

It turns out that sex does not just make you feel good -- it is good for you, too.  Studies have shown that a good sex life can be a boost to health.  One study looked at the connection between sexual activity and health in people middle-aged and older.  The research found that those who had frequent sex were in better overall health than those who had sex less often.

Get a Pet
There is a reason dogs are called "man's best friend."  Dogs and other pets can offer us companionship, exercise, and even good health.  One study showed that having a dog can help improve immune system development and may reduce the risk of allergies in children.

Build a Strong Social Network
We all know friends are important, but strong social ties can also have a big effect on your health.  A recent study found that people with strong relationships were 50% more likely to survive than those with poor social ties.  To broaden your social network, try volunteering, taking a class, or joining a group that interests you.  And be sure to nurture the bonds you already have.

Keep a Positive Attitude

Positive thoughts can give your immune system a healthy boost.  One study of law students found that when they were feeling more optimistic, their immune systems were stronger.  To increase your optimism, take time to savor the things you enjoy, look for the silver lining in dfficult situations, and try not to dwell on negative thoughts.

Have a Laugh
A good belly laugh might be good for you.  While there is some evidence that laughter may help boost our immune systems, overall research results have been mixed.  A group of researchers who looked at several studies about laughter and immune function found that people who laughed out loud at funny videos had higher immune function after watching the video.  But more studies are needed to prove whether laughter actually helps prevent or minimize illness.

Adapted from "Tips to Boost Your Immune System" from WebMD

WHAT'S FOR DINNER
Tonight we are going to enjoy a fresh, fast, and immune-boosting dinner of very simply marinated and grilled chicken breasts (works great as a marinade for pork chops, pork tenderloin, shrimp and salmon), mashed sweet potatoes and a quick saute of yellow squash and zucchini squash.  If you add a little orange zest to the veggie saute it will bring the whole meal together and add amazing flavor.  I can't wait to enjoy a delicious and healthy dinner, some physcial activity in the yard with the ones I love, some good laughter and a great night's sleep.  I am certain that I will have the immune system of a super hero tomorrow!

Simple Herb Marinade
Servings:  4

Ingredients
1/4 cup orange juice
2 T Extra Virgin Olive Oil
1/2 cup Fresh Herbs, chopped (whatever you like and is available)
1 T garlice, chopped
Coarse sea salt and freshly ground pepper, to taste
4 Chicken breasts, or pork chops, or 1 medium pork tenderloin, or 1 lb raw shrimp

Directions
Combine everything except meat in a resealable bag and shake to mix.  Add meat and marinate 30 minutes to overnight (only marinate shrimp for about 20 minutes or so because the acid in the orange juice will cook it - think ceviche).  I prefer to grill but sauteeing or baking would also work fine.

Here's to fresh, fast, and fantastic food!

Fat-Fighting Foods and the Truth about Fat

FAT - CAN'T LIVE WITH IT, CAN'T LIVE WITHOUT IT!

Fat is critical to our body functioning properly, however too much fat is unhealthy and can be life threatening.  The good news is that by incorporating some of these FAT-FIGHTING foods into your diet and by being physically active everyday, you will be on your way to winning the war against fat.  Here is "The Truth about Fat" by Kathleen Doheny, WebMD Feature writer.

For most of us, body fat has a bad reputation. From the dimply stuff that plagues women's thighs to the beer bellies that can pop out in middle-aged men, fat is typically something we agonize over, scorn, and try to exercise away.

But for scientists, fat is intriguing -- and becoming more so every day. "Fat is one of the most fascinating organs out there," says Aaron Cypess, MD, PhD, an instructor of medicine at Harvard Medical School and a research associate at the Joslin Diabetes Center in Boston. "We are only now beginning to understand fat."

"Fat has more functions in the body than we thought," agrees Rachel Whitmer, PhD, research scientist at the Kaiser Permanente Division of Research in Oakland, Calif., who has studied the links between fat and brain health.

To get the skinny on fat, WebMD asked four experts on fat -- who, not surprisingly, prefer not to be called fat experts -- to fill us in.
Fat is known to have two main purposes, says Susan Fried, PhD, director of the Boston Obesity and Nutrition Research Center at Boston University and a long-time researcher in the field.

• Fat stores excess calories in a safe way so you can mobilize the fat stores when you're hungry.
• Fat releases hormones that control metabolism.

But that's the broad brushstroke picture. Read on for details about various types of fat -- brown, white, subcutaneous, visceral, and belly fat.

 

Brown Fat

Brown fat has gotten a lot of buzz recently, with the discovery that it's not the mostly worthless fat scientists had thought.

In recent studies, scientists have found that lean people tend to have more brown fat than overweight or obese people -- and that when stimulated it can burn calories. Scientists are eyeing it as a potential obesity treatment if they can figure out a way to increase a person's brown fat or stimulate existing brown fat.
It's known that children have more brown fat than adults, and it's what helps them keep warm. Brown fat stores decline in adults but still help with warmth. "We've shown brown fat is more active in people in Boston in colder months," Cypess says, leading to the idea of sleeping in chillier rooms to burn a few more calories.

Brown fat is now thought to be more like muscle than like white fat. When activated, brown fat burns white fat.

Although leaner adults have more brown fat than heavier people, even their brown fat cells are greatly outnumbered by white fat cells. "A 150-pound person might have 20 or 30 pounds of fat," Cypess says. "They are only going to have 2 or 3 ounces of brown fat."
But that 2 ounces, he says, if maximally stimulated, could burn off 300 to 500 calories a day -- enough to lose up to a pound in a week.

"You might give people a drug that increases brown fat," he says. "We're working on one."

But even if the drug to stimulate brown fat pans out, Cypess warns, it won't be a cure-all for weight issues. It may, however, help a person achieve more weight loss combined with a sound diet and exercise regimen.

 

White Fat

White fat is much more plentiful than brown, experts agree. The job of white fat is to store energy and produce hormones that are then secreted into the bloodstream.

Small fat cells produce a "good guy" hormone called adiponectin, which makes the liver and muscles sensitive to the hormone insulin, in the process making us less susceptible to diabetes and heart disease.
When people become fat, the production of adiponectin slows down or shuts down, setting them up for disease, according to Fried and others.

 

Subcutaneous Fat

Subcutaneous fat is found directly under the skin. It's the fat that's measured using skin-fold calipers to estimate your total body fat.

In terms of overall health, subcutaneous fat in the thighs and buttocks, for instance, may not be as bad and may have some potential benefits, says Cypess. "It may not cause as many problems" as other types of fat, specifically the deeper, visceral fat, he says.

But subcutaneous fat cells on the belly may be another story, says Fried. There's emerging evidence that the danger of big bellies lies not only in the deep visceral fat but also the subcutaneous fat.

 

Visceral Fat

Visceral or "deep" fat wraps around the inner organs and spells trouble for your health. How do you know if you have it? "If you have a large waist or belly, of course you have visceral fat," Whitmer says. Visceral fat drives up your risk for diabetes, heart disease, stroke, and even dementia.
Visceral fat is thought to play a larger role in insulin resistance -- which boosts risk of diabetes -- than other fat, Whitmer tells WebMD. It's not clear why, but it could explain or partially explain why visceral fat is a health risk.

Whitmer investigated the link between visceral fat and dementia. In a study, she evaluated the records of more than 6,500 members of Kaiser Permanente of Northern California, a large health maintenance organization, for an average of 36 years, from the time they were in their 40s until they were in their 70s.
The records included details on height, weight, and belly diameter -- a reflection of the amount of visceral fat. Those with the biggest bellies had a higher risk of dementia than those with smaller bellies. The link was true even for people with excess belly fat but overall of normal weight.

She doesn't know why belly fat and dementia are linked, but speculates that substances such as leptin, a hormone released by the belly fat, may have some adverse effect on the brain. Leptin plays a role in appetite regulation but also in learning and memory.

Belly Fat

Belly fat has gotten a mostly deserved reputation as an unhealthy fat. "Understand that belly fat is both visceral and subcutaneous," says Kristen Gill Hairston, MD, MPH, an assistant professor of medicine at Wake Forest University School of Medicine, Winston-Salem, N.C. "We don't have a perfect way yet to determine which [of belly fat] is subcutaneous or visceral, except by CT scan, but that's not cost-effective."

But if you've got an oversize belly, figuring out how much is visceral and how much is subcutaneous isn't as important as recognizing a big belly is unhealthy, she says. How big is too big? Women with a waist circumference more than 35 inches and men with a waist circumference more than 40 inches are at increased disease risk.

Abdominal fat is viewed as a bigger health risk than hip or thigh fat, Whitmer and other experts say.  And that could mean having a worse effect on insulin resistance, boosting the risk of diabetes, and a worse effect on blood lipids, boosting heart and stroke risk.

Thigh Fat, Buttocks Fat

While men tend to accumulate fat in the belly, it's no secret women, especially if "pear-shaped," accumulate it in their thighs and buttocks.

Unsightliness aside, emerging evidence suggests that pear-shaped women are protected from metabolic disease compared to big-bellied people, says Fried.

"Thigh fat and butt fat might be good," she says, referring to that area's stores of subcutaneous fat. But the benefit of women being pear shaped may stop at menopause, when women tend to deposit more fat in the abdomen.

Weight Loss and Fat Loss

So when you lose weight, what kind or kinds of fat do you shed? "You're losing white fat," Fried tells WebMD. "People tend to lose evenly all over."

The results change a bit, however, if you add workouts to your calorie reduction, she says. "If you exercise plus diet you will tend to lose slightly more visceral fat from your belly."

"We're at an exciting point in science," says Whitmer, echoing the input from other scientists in the field.
Whitmer and others expect more discoveries about fat of all types to be made in the near future.


FAT-FIGHTING FOODS

While there is a different effect on your health depending on where your fat is carried, the bottom line is that if you have too much of it, you just want to get rid of it.  Even if you are lucky (or working hard) enough to not have too much now, as you get older and your metabolism begins to slow and it will be critical that you have already incorporated these fat-fighting foods into your diet.  Each one of these foods has already been mentioned in other blog posts because they are good for you in some other way, so this will just reiterate how important they are to a healthy lifestyle.

Greek Yogurt

What makes Greek yogurt a delicious tool for weight loss is its protein content.  It has twice as much as other yogurts.  "Protein takes longer to leave the stomach," says sports nutritionist Leslie Bonci, MPH, RD.  "That keeps you satisfied longer."  As a bonus, the body burns more calories digesting protein than carbs.  Non-fat, low-fat, and low-sugar types keep a slim profile.

Quinoa

Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan.  This whole grain has 8 grams of hunger-busting protein and 5 grams of fiber in one cup, plus it's as easy to cook as rice.  It's also packed with nutrients such as iron, zinc, selenium, and vitamin E.  For a quick and interesting dinner, mix in some vegetables, nuts or lean protein.

Cinnamon
Studies suggest cinnamon may have a stabilizing effect on blood sugar levels.  This could curtail appetite, particularly in people with type 2 diabetes.  Nearly everyone can benefit from cinnamon in its traditional role.  Stir some into your coffee, tea, or yogurt to add sweetness without adding calories.  Try sprinkling cinnamon over a sweet potato or in mashed sweet potatoes for a delicious side dish.

Hot Peppers

Hot peppers contain a flavorless compound called capsaicin.  It's more plentiful in spicy habaneros, but also occurs in jalapenos.  This compound appears to curb appetite and speed up the metabolism slightly, but only for a short time.  It is doubtful that this has a significant impact on weight loss, but people tend to eat less when their food is spicy.

Green Tea
Several studies suggest green tea may promote weight loss by stimulating the body to burn abdominal fat.  Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism.  To get the most benefit, you may need to drink green tea several times a day.

Grapefruit
While grapefruit does not have any magical fat-burning properties, it can help you feel full with fewer calories.  There are plentiful amounts of soluble fiber in grapefruit, which takes longer to digest.  Having half a grapefruit before a meal may help fill you up, so you eat fewer calories during the meal.

Watermelon
Foods that are high in water content take up more room in the gut.  This signals the body that you have had enough to eat and leaves less room for other foods.  Many raw fruits and vegetables are chock-full of water and nutrients, but low in calories.  Watermelon is a great example.  It's a rich source of the antioxidant lycopene and adds some vitamin A and C to your day, too.

Pears and Apples
Pears and apples are also high in water content.  Eat them with the peels for extra fiber, which will keep you full longer.  It is preferrable to eat the whole fruit rather than fruit juice.  Not only do you get more fiber, you have to chew the fruits.  This takes longer and requires some exertion.  You actually burn a few calories chewing, as opposed to gulping down a smoothie.

Grapes vs. Raisins
The value of water content becomes clear when you look at two cups of grapes vs. 1/4 cup of raisins.  Either choice has a little more than 100 calories, but the larger portion of grapes is likely to feel more satisfying.  Still, dried fruit has an interesting texture.  When used sparingly, a few raisins or dried cranberries can make a salad more appealing.

Berries

Like other fruit, berries are high in water and fiber, which can keep you full longer.  But they have another benefit - they are very sweet.  This means berries can satisfy your sweet tooth for a fraction of the calories you would take in gobbling cookies or brownies.  Blueberries stand out because they are easy to find and loaded with antioxidants.




Raw Vegetables

Raw vegetables make an outstanding snack.  They satisfy the desire to crunch, they are full of water to help you feel full, and they are low in calories.  Half a cup of diced celery has just eight calories.  Add a little peanut butter to celery or dunk celery in salsa.  When you are in the mood for chips and dip, try replacing the chips with raw veggies.

Sweet Potatoes
Think of the typical toppings on your baked potato -- butter, sour cream, maybe cheese and bacon bits.  If you substitute a sweet potato, you might not need any of that.  Baked sweet potatoes are so full of flavor, they require very little embellishment.  This can save you loads of calories.  As a bonus, sweet potatoes are packed with potassium, beta carotene, vitamin C, and fiber.

Eggs
Studies suggest eating protein in the morning will keep your hunger at bay longer than eating a bagel or other carbs.  One egg has only 75 calories but packs 7 grams of high-quality protein, along with other vital nutrients.  Your body will burn more calories digesting eggs than a carb-heavy breakfast.  If you have high cholesterol, check with your doctor about how many eggs you can eat per week.

Coffee
It sounds too good to be true -- one of your favorite beverages may actually help rev the metabolism and help you lose weight.  Coffee does stimulates the metabolism, a little, but be careful because the effect is small and is easily cancelled out by the extra calories in a mocha cappuccino.

Oatmeal

Oatmeal has three things going for it:  fiber-rich whole grain oats, lots of water, and it is hot.  This is a very filling combination.  Hot food takes longer to eat, and all that liquid and fiber will help you feel full longer.  Don't buy the one that is already sweetened.  Buy the old-fashioned oats (2 to 3 minutes in the microwave) and choose how to flavor it.  Stirring in cinnamon, nutmeg or fresh or dried berries will give you a sweet taste with less sugar.

Crispbreads
Whole-grain rye crackers, sometimes called crispbreads, offer a low-fat, fiber-packed alternative to traditional crackers.  Research suggests people who replace refined grains with whole grains tend to have less belly fat.  Whole grains also provide a richer assortment of plant nutrients.  This does not just apply to crackers.  You can get the same benefits by switching to whole-grain breads, cereals, and pastries.

Tabouli
A standout whole grain is bulgur wheat, the type found in tabouli.  It is high in fiber and protein, but low in fat and calories.  That helps you fill up with a minimum of calories.  The rich taste makes it satisfying.  It is flavorful, so you do not need to add a lot of oil.  To turn this dish into a meal, add beans and stir in extra tomato, cucumber, and parsley.

Soup
Soup -- broth-based, not creamy -- is a helpful in several ways.  It is full of water, which fills you up with the fewest possible calories.  It is hot, which prevents you from guzzling it down too quickly.  When eaten before a meal, soup can take up space that might have gone to higher calorie foods.  You can also make a satisfying, low-calorie meal out of soup alone by adding chicken, fish, cut-up vegetables, or beans.

Salad
Another way to fill up before a meal is by eating salad.  Lettuce has plenty of water content to take up space in the stomach.  That leaves less room for fattier foods that might come later in the meal.  Make your salad interesting by adding a variety of fruits and vegetables or a little grated cheese.  But be careful about dressing, which can add a lot of calories.  Use salsa, hummus, or black bean dip as dressing.

Vinegar
If you dress your salad with extra virgin olive oil and vinegar, you may get another fat-fighting benefit.  More research is needed, but some studies suggest vinegar may help the body break down fat.  Whether or not this effect pans out, vinegar is a good choice.  It is full of flavor that can make salad more satisfying -- and it has no calories.

Nuts

Nuts are an excellent way to curb hunger between meals.  They are high in protein, fiber, and heart-healthy fats.  Studies suggest nuts can promote weight loss and improve cholesterol levels when eaten in moderation.  The key is to be careful with quantity.  "Choose something in a shell, so you have to work harder and slow down.

Air-Popped Popcorn

Three cups of plain, air-popped popcorn may seem like a whole lot, but the calorie conten is low.  All that air adds volume without adding fat and sugar.  When people are looking to snack, they do not stop at 10 potato chips.  They want to have their fill, and a big bowl of popcorn delivers.  It is satisfying, plus is takes time to eat.

Skim Milk

Skim milk provides plenty of protein and calcium with none of the fat found in whole milk.  And even though it is fat-free, skim milk can help you feel full.  It takes longer to leave the stomach than drinks with less protein.  There is also evidence that skim milk and other nonfat dairy foods may promote weight loss, particularly around the mid-section.  More research is needed to confirm this effect.

Lean Meat
As we have seen, protein can keep you full longer and burn more calories during digestion.  But you want to choose your protein carefully.  Dark meat tends to be high in fat, which could cancel out some of the benefits.  Skinless chicken breast is a great choice.  And some cuts of beef can make the grade.  Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving.  Just stick with 3- to 4-ounce portions.

Fish

One of the best sources of protein is fish.  Studies show it is more satisfying than chicken or beef, probably because of the type of protein it contains.  Most fish is low in fat, and the exceptions usually have a healthy form of fat -- omega-3 fatty acids.  Omega-3's, which are found in salmon, herring, and other fatty fish, appear to help protect against heart disease and other chronic conditions.

Beans

Beans deliver a nutritional triple punch.  They are a vegatable, a protein, and a great source of fiber.  This means they will help you stay full for the price of very few calories.  They are also easy to prepare when the munchies strike.  Open a can of garbanzo beans and toss them into soup or salad or mash them up to use as a dip.  One cup packs 12 grams of fiber, just 4 grams of fat, and 15 grams of protein.

Adapted from "Fat-Fight Foods" by Leslie Bonci, MPH, RD


Here's to fresh, fast, and fantastic food!

Garden of Eating

The Kitchen Garden

One of my goals is to plant a kitchen garden, not only because food from the garden just tastes better, but also because I want my children to experience the process of planting, nurturing and getting to eat the fruits of their labor.  In my mind, there is no better way to give them a true appreciation for the food they consume and the environment where they live.  If you struggle to get your kids to eat fruits and veggies, I would encourage you to get them down in the dirt too.  You will be surprised at the foods they are willing to try if they helped grow it.  Eating strawberries and tomatoes straight off the vine is of course delicious, but also very exciting, not like your Mom or Dad telling you to eat your fruits and veggies.  Get the kids to help you pick what you will grow too, they are more likely to eat it if they are part of the entire process.  In this economy, growing your own food is good for the wallet - not to mention great for your body, soul and taste buds.  This artcle from "USA Weekend" by Natalie Ermann Russel is a great way to get started.

"For me, a kitchen garden is indespensable - for cooking easily and economically," says Alice Waters, founder of the Edible Schoolyard in Berkeley, California, and chef-owner of Chez Panisse -- a woman widely regarded as the "founding mother" of the local food movement.  "You can plant things that are simple to grow and at practically no cost."  In fact, the paradox of the home garden is that growing organically often costs the same, if not less, than growing conventional (unlike produce in the grocery store).

On her own 15- by 15-foot organic kitchen garden, Waters tends to 40 varieties of plants.  If it's delicious, she probably grows it.  But seasoned chefs in California are not the only ones who can enjoy such luxury.  An organic garden is attainable for anyone who loves fresh fruits and vegetables.  Here's how:

Choose Plants Wisely
When figuring out what to grow, think about what you eat.  If cucumbers sit in the crisper for weeks, don't grow 'em.  Also factor in level of difficulty.  "Begin with the things that grow easily, like lettuce," Waters says.

You can best stretch your dollar by choosing produce that would otherwise be expensive in the store.  Cabbage might cost 39 cents a pound, for example.  But heirloom tomatoes (which can cost more than $5 a pound) can really inflate your grocery bill.  Of course, you also want to choose plants based on your climate and soil.  "In warm winter areas of the South, Southwest and far West, you may be able to grow cool-season crops all winter, but it may be too hot in midsummer for many plants," says Susan Littlefield, horticultural editor for the National Gardening Association.  "In cooler areas in the North or at higher elevations, you may need to choose varieties that mature quickly, such as short-season tomatoes."  To find varieties that work in your area, contact your local cooperative extension service. (Find one at csrees.usda.gov/Extension/index.html)

To plant a garden properly, create a schedule.  "Start a calendar, marking down when you planted, say, lettuce, and on what date it will be ready for harvest (usually 35 to 45 days later)," says Mike Weeks of Fifth Season Gardening in Asheville, N.C.  "Two weeks before harvest date, put more seeds in the ground."  Repeat for the next batch and the next batch, so you can have a steady supply of produce all season.

A Place For Every Plant.
Determining the ideal spot is as important as what variety you choose.  To avoid unwanted shade, position tall plants like corn on the north side of the garden.  Also, put fast-growers like lettuce in and around just-planted crops that take longer, like tomatoes.  Once the tomatoes fill in, the lettuce will have been eaten.

And then there's "companion planting," or strategically placing certain crops next to each other because they rely on (and deplete) different nutrients.  "Broccoli requires a lot of calcium to grow healthy," Weeks says.  "Beets don't need much - so these two plants work well together."  A great resource for determining which plants make good companions is Carrots Love Tomatoes by Louise Riotte.

Feed Soil To Feed Plants.
To make sure your soil has all the necessary nutrients first have it tested, especially if you're starting a new garden.  This will tell you the pH of the soil as well as the levels of such important nutrients as nitrogen, phosphorous and potassium.  Some gardening and farm stores offer this type of testing, as do cooperative extensions, often for less than $20.  Then you can determine what you need:  more nitrogen, less calcium, more phosphorous and so forth.

Regardless of your test results, any garden will appreciate a good dose of compost.  Experts recommend spreading about an inch at the start of the growing season.  Compost contains organic material that helps sandy soil hold water and nutrients and helps clay soil drain and aerate.  Good compost also is host to an infinite number of beneficial soil microorganisms.  You can buy bags of it at any garden or home store.

Rein in Weeds and Pests.
In a home garden, there are plenty of natural alternatives to pesticides and herbicides.  "Beneficials" are flowers that attract good insects.  "Varieties with umbrella-shaped clusters of small flowers, such as dill, caraway, coriander, yarrow and Queen Ann's lace, and daisy-like flowers such as golden marguerite, sunflower and aster, will attract beneficial insects that will in turn help control pest insects," Littlefield says.

After planting your seeds or seedlings, you can also control pests by covering crops with a lightweight fabric (they're available at garden stores).  "It's a good way to keep cabbage worms out of broccoli and cabbage or flea beetles off seedlings," Littlefield says.  To control weeds, apply mulch over the soil after your garden has already sprouted.  The mulch blocks sunlight from reaching weed seeds and helps retain moisture for the plants you do want.

What would Alice Grow?
Alice Waters shares some of her favorites - for their ease and flavor.

Herbs.

Most varieties of herbs are practically fool-proof and can even be grown in pots.  "Herbs change the way a dish tastes," Waters says.  A favorite is mint, with which she makes a flavorful tea.

Radishes.
Waters fancies herself a "radish person," because they're beautiful and grow in no time at all.

Strawberries.
"My daughters would treat picking them like a treasure hunt," Waters says.  They're fun for children to watch grow, develop fruit... and then eat!

Beans.

Another good choice for kids, beans climb a three-legged trellis that can double as a "tee-pee" - allowing children to crawl inside and eat them raw.

Ok, hopefully your are now fully motivated to get out and play in the dirt.  I certainly am, in fact I am going to do more research today on what will grow best in this area and for an amature like me.  If you have a kitchen garden or know a great deal about this subject, I would love to hear your thoughts and advise.

Here's to fresh, fast, and fabulous food!