I've written extensively on the benefits of meal-planning on your health, your wallet, and the ability to try new foods. I had been planning weekly meals and decided to put this together (and hopefully improve it some).
The extra prep column is meant to be for tasks that can be performed a day ahead of time (such as planning to soak and cook beans - a vital food to vegetarians, or could be used to prep veggies that can be used later in the week. In this way, soak beans in plenty of water, leave them out all day, and then cook them when you get home as you start prepping dinner. You can cook a bit batch of them and use them in meals the rest of the week. The list of meals can help you grocery shop and reduce purchasing things you already own. Include kids and other family members by getting input on what to eat. To find recipes, I use cookbooks, blogs, magazines, or try to recreate several meals that I enjoy in restaurants.
Lettuce and fresh greens based salads are easy tasty ways to include more servings of veggies without much effort. I usually add nuts, radishes, chopped tomatoes, onions, or peppers and toss with some olive oil and vinegar (e.g. a fig or raspberry vinegar). Planned meals can help you try new foods, or help you include servings of foods from food groups that may not make it on your dish every day.
If you stray from this (as often one does) just get back to it. This is a general framework that has helped me buy groceries, balance my budget, utilize the pantry, try new foods, and overall plan meals so I don't have to spend much time thinking about it during the week.
I've included links to the recipes I used; I will update with a pdf once I figure that out. Don't hesitate to let me know how I can improve this (or what your thoughts are). and p.s: I didn't know I could publish spreadsheets through Google Docs! How cool!
Showing posts with label health. Show all posts
Showing posts with label health. Show all posts
May 2, 2011
May 31, 2010
How to Cook and Prepare Beans and Lentils
Beans! Beans! Are good for your heart
But the more you eat, the more you...have health smarts!
Lentils and legumes include: red, green, and yellow lentils, split dhals like channa, tuver and masoor dhals, adzuki beans and mung beans.
Dried beans and peas include: black beans, red and white kidney beans, black-eyed peas, pinto beans, navy beans, garbanzo or chickpeas.
How to cook beans, also the soak and cook method:
1 cup of dried beans yields approx. 2 cups of cooked beans, or enough for 4 people.
1 cup of dried lentils will yield approx. 2 cups of cooked lentils, enough to serve at least 4 people.
1 cup of dried beans yields approx. 2 cups of cooked beans, or enough for 4 people.
- Place 1 cup dried beans in a large bowl and cover with a quart of water. Let soak overnight, or at least 6 hours.
- When ready to cook, drain the soaking water and rinse beans with fresh water. In general, soaking hydrates the beans and makes the complex starches within the beans available. Rinsing soaked beans and draining off the soaking water reduces the raffinose sugars that can cause gas. Some methods include saving the soaking water due to nutritional content. Save the water or bean broth, once you've cooked the beans - as most of the nutrition is in the bean and some may be found in the bean broth water (after it's been cooked).
- In a large stockpot (such as 4 qt stock pot) add rinsed beans and 2-3 quarts of water.
- Bring to a boil, then reduce heat to a simmer and cover slightly. Cook for 45-60 minutes, testing beans to see if they are soft enough.
- Once cooked you can add them into your recipe, or store them, with their broth either in the freezer or fridge. Cooked beans in broth will last up to a week in the fridge; cooked beans without broth will last a few days.
1 cup of dried lentils will yield approx. 2 cups of cooked lentils, enough to serve at least 4 people.
- Rinse 1 cup lentils to get rid of any duds or grit, then add lentils to a large stockpot (such as a 4 qt stockpot) with 2 quarts of water.
- Bring to a boil, then reduce heat to a simmer and cover slightly. Cook 25-30 minutes.
- Once cooked you can add them into your recipe, or store them, in an airtight container in the fridge or freezer. Cooked lentils with broth will keep for 1 week in the fridge, and for a few days without broth.
Notes: because lentils take much less time to cook they are ideal additions to soups, because you don't have to add much extra water to cook them.
Asafoetida powder can be added to the cooking water when cooking beans and lentils and is thought to help make the beans and lentils more digestible (e.g gas reducing).
Bean broth can be used just like vegetable broth in any other dish you are cooking. I toss in a bay leaf while cooking beans to season the broth and it gives the kitchen a very nice aroma.
November 16, 2009
Muscle Energy Metabolism
The Department of Health and Human Services 2008 Physical Activity Guidelines recommends the following physical activity guidelines:
Children 6-17 should engage in 1 hour of moderate physical activity on most days of the week, and should perform bone strengthening or muscle strengthening exercises at least 3 days out of the week.
Adults 18-64 years old should engage in 2 hours and 30 minutes of moderate activity per week where at least 2 days out of the week activities are muscle strengthening and conditioning. OR adults should get 75 minutes of vigorous activity during the week where at least 2 days out of the week activities are muscle strengthening and conditioning.
Adults older than 65 years old should follow the recommendations (within their physical limits) for adults, and healthy pregnant women can follow the same for adults.
Why does it all matter? Exercise increases the oxidative capacity of muscle and inactivity causes reductions in the oxidative capacity of muscle. This oxidative capacity allows muscles to generate enormous amounts of kinetic energy. Skeletal muscle contributes to lipid and glucose homeostasis, and imbalances in this homeostasis can contribute to dysmetabolic disorders including insulin resistance, type 2 diabetes, dyslipidemias (increased LDL and VLDL's with reductions in HDL, and overall high trigylcerides). Exercise promotes weight stabilization, weight loss, and weight maintenance, blood glucose control, and calorie imbalance. In addition, exercise increases the capillary density promotiong the oxygen carrying capacity of muscles and can contribute to increasing the VO2 max. Exercises causes muscle fiber hypertrophy, or increases in muscle mass size. Oxidative capacity is increased by increasing the mitochondrial density, increasing TCA cycle enzymes, and increasing beta-oxidation enzymes. Together, these functions make exercise a necessity in maintaining and achieving health.
1. Why does skeletal muscle have a major impact on energy balance and body weight?
Ultimately, muscles perform mechanical energy, and their ability to do this relies on several biochemical processes and physiological functions. Muscles are the major sites of fatty acid oxidation and muscles take up glucose from the body to sustain the energy needed for glycogen synthesis, amino acid repair and muscle triacylglycerol synthesis. When you exercise you burn energy either as glucose or fatty acid oxidation (the substrate depends on the length, duration and type of conditioning) which leads to a caloric imbalance which can be related to body weight. Too little activity results in an imbalance of calories because calories in does not equal calories out. Weight is maintained (through many other mechanisms) but calories in = calories out.
2. How does skeletal muscle contribute to glucose and lipid homeostasis?
Muscle is dynamic tissue in that it performs a series of metabolic processes that has a wide range of effects. Essentially in healthy exercised muscles, glucose and lipids are readily and rapidly taken up into muscle. In unhealthy non-exercised muscles glucose and lipids interfere with cell signaling because so much is getting stored within the muscle, and more wants to get into the muscle. This imbalance can cause insulin resistance, dyslipidemia, cardiovascular disease, and other dysmetabolic states.
Glucose enters muscle cells via GLUT 4 receptors. These receptors translocate or move to the surface of the muscle cell and allow entry of glucose into the cell. GLUT 4 receptors mediate the entry of glucose in the cells for physiological function of the muscle cell. This contributes to glucose homeostasis because glucose is readily cleared from circulation and put into "storage." Problems occur when this balance is not achieved.
Skeletal muscle is a major site of fatty acid oxidation so healthy active muscles account for a large clearance of serum lipids including fatty acids, chylomicron, triaclglycerol, and VLDL's. After activity the muscle takes up lipids and uses the energy for glycogen resynthesis, muscle TAG synthesis and protein synthesis. This is caused by an increase in lipoprotein lipase activity. The way muscle contributes to lipid homeostasis is by burning energy, taking up lipids for fuel and refueling essential muscle functions (growth, repair). It also decreases VLDL and LDL, but raises HDL. These major functions contribute to lipid homeostasis.
Too much lipid or fat stored within the muscle as a direct effect of inactivity and calorie imbalance may result in insulin resistance and be on the causal pathway to developing diabetes. Lipids secrete adipokines, which are fat proteins that signal the general health status of the fat cell. Some adipokines such as TNFa are inflammatory markers and the presence of these in tissues where they should not normally be may contribute to abnormal cell signaling. The mechanism of action here is that the GLUT 4 receptor is not able to translocate to the cell surface, because of a defect in the insulin signaling pathway. Peripheral insulin resistance can be linked to skeletal muscle. Activity and exercise can reverse or improve insulin resistance by increasing or returning the oxidative capacity functions.
Muscles play an integral role in lipid and glucose homeostasis and chronic disease development. Exercising promotes the oxidative capacity of muscle tissue. This is directly linked to prevention of many chronic diseases including type 2 diabetes, metabolic syndrome, and cardiovascular diseases. In addition, exercise promotes weight maintenance and weight loss, improves circulation, promotes healthy blood pressure, strengthens the blood vasculature, promotes bone and skeletal health, and may prevent cancers of the breast and colon.
Children 6-17 should engage in 1 hour of moderate physical activity on most days of the week, and should perform bone strengthening or muscle strengthening exercises at least 3 days out of the week.
Adults 18-64 years old should engage in 2 hours and 30 minutes of moderate activity per week where at least 2 days out of the week activities are muscle strengthening and conditioning. OR adults should get 75 minutes of vigorous activity during the week where at least 2 days out of the week activities are muscle strengthening and conditioning.
Adults older than 65 years old should follow the recommendations (within their physical limits) for adults, and healthy pregnant women can follow the same for adults.
Why does it all matter? Exercise increases the oxidative capacity of muscle and inactivity causes reductions in the oxidative capacity of muscle. This oxidative capacity allows muscles to generate enormous amounts of kinetic energy. Skeletal muscle contributes to lipid and glucose homeostasis, and imbalances in this homeostasis can contribute to dysmetabolic disorders including insulin resistance, type 2 diabetes, dyslipidemias (increased LDL and VLDL's with reductions in HDL, and overall high trigylcerides). Exercise promotes weight stabilization, weight loss, and weight maintenance, blood glucose control, and calorie imbalance. In addition, exercise increases the capillary density promotiong the oxygen carrying capacity of muscles and can contribute to increasing the VO2 max. Exercises causes muscle fiber hypertrophy, or increases in muscle mass size. Oxidative capacity is increased by increasing the mitochondrial density, increasing TCA cycle enzymes, and increasing beta-oxidation enzymes. Together, these functions make exercise a necessity in maintaining and achieving health.
1. Why does skeletal muscle have a major impact on energy balance and body weight?
Ultimately, muscles perform mechanical energy, and their ability to do this relies on several biochemical processes and physiological functions. Muscles are the major sites of fatty acid oxidation and muscles take up glucose from the body to sustain the energy needed for glycogen synthesis, amino acid repair and muscle triacylglycerol synthesis. When you exercise you burn energy either as glucose or fatty acid oxidation (the substrate depends on the length, duration and type of conditioning) which leads to a caloric imbalance which can be related to body weight. Too little activity results in an imbalance of calories because calories in does not equal calories out. Weight is maintained (through many other mechanisms) but calories in = calories out.
2. How does skeletal muscle contribute to glucose and lipid homeostasis?
Muscle is dynamic tissue in that it performs a series of metabolic processes that has a wide range of effects. Essentially in healthy exercised muscles, glucose and lipids are readily and rapidly taken up into muscle. In unhealthy non-exercised muscles glucose and lipids interfere with cell signaling because so much is getting stored within the muscle, and more wants to get into the muscle. This imbalance can cause insulin resistance, dyslipidemia, cardiovascular disease, and other dysmetabolic states.
Glucose enters muscle cells via GLUT 4 receptors. These receptors translocate or move to the surface of the muscle cell and allow entry of glucose into the cell. GLUT 4 receptors mediate the entry of glucose in the cells for physiological function of the muscle cell. This contributes to glucose homeostasis because glucose is readily cleared from circulation and put into "storage." Problems occur when this balance is not achieved.
Skeletal muscle is a major site of fatty acid oxidation so healthy active muscles account for a large clearance of serum lipids including fatty acids, chylomicron, triaclglycerol, and VLDL's. After activity the muscle takes up lipids and uses the energy for glycogen resynthesis, muscle TAG synthesis and protein synthesis. This is caused by an increase in lipoprotein lipase activity. The way muscle contributes to lipid homeostasis is by burning energy, taking up lipids for fuel and refueling essential muscle functions (growth, repair). It also decreases VLDL and LDL, but raises HDL. These major functions contribute to lipid homeostasis.
Too much lipid or fat stored within the muscle as a direct effect of inactivity and calorie imbalance may result in insulin resistance and be on the causal pathway to developing diabetes. Lipids secrete adipokines, which are fat proteins that signal the general health status of the fat cell. Some adipokines such as TNFa are inflammatory markers and the presence of these in tissues where they should not normally be may contribute to abnormal cell signaling. The mechanism of action here is that the GLUT 4 receptor is not able to translocate to the cell surface, because of a defect in the insulin signaling pathway. Peripheral insulin resistance can be linked to skeletal muscle. Activity and exercise can reverse or improve insulin resistance by increasing or returning the oxidative capacity functions.
Muscles play an integral role in lipid and glucose homeostasis and chronic disease development. Exercising promotes the oxidative capacity of muscle tissue. This is directly linked to prevention of many chronic diseases including type 2 diabetes, metabolic syndrome, and cardiovascular diseases. In addition, exercise promotes weight maintenance and weight loss, improves circulation, promotes healthy blood pressure, strengthens the blood vasculature, promotes bone and skeletal health, and may prevent cancers of the breast and colon.
September 2, 2009
Fish Oils & Fatty Fish
Happy September! Khavanu is 1 year-old. Yay!
I don't ususally recieve many questions on here about nutritonal benefits of foods, but Seestah sent me a text asking about the benefits of fish oils so I had to re-dig through some nutritional biochemistry notes and this post is about what I found.
(Yes, I have infinetly stupid nicknames)
Seestah's text: Is fish oil good?
Response: Essentially - as part of an overall healthy diet, fatty fish contribute omega 3 oils -which is what is largely found in fish oil supplements. The ratios of Omega 3:6 matter the most. It is also the DHA and EPA that are almost exclusively found in fish oil (as a supplement) or fatty fish (as a food). Omega 3 and 6 are supposed to reduce the risk of blood clots because they reduce vasoconstriction and platelet (plaque) build up. Here's why:
As you eat more fatty fish, you end up getting more omega 3 fatty acids in your cell membranes. Having more omega 3's around causes some competition with omega 6 in the cell membrane, as both arise from Arachidonic acid or arachidonate. Your body can make some omega 3 and 6, but just not enough, as to why they are essential fatty acids. Bear with me. This is important because if you have any amount of inflammation in or near the cell wall, such as lots of fat floating around in your arteries and banging around the walls to create inflammation, cells at the injury site, and those upstream and downstream from the injury site produce prostaglandins and of course a number of other signals.
Prostaglandins essentially inhibit platelet aggregation or platelet build-up. In some ways, omega 3 and 6 mimic prostaglandin activity. Omega 3 is better because it has a greater sum effect in reducing the amount of fibrinogen and other clotting proteins and it is much weaker platelet aggregator. Omega 6 (the kinds found mostly in plant oils, usualy ALA) has a weaker sum effect. What this means is that if you have a lot of omega 3 in the cell wall where you have inflammation on the arterial wall, then you will be less likely to have a clot or plaques form at the damaged site. Too much omega 3 supplementation can actually reduce blood clotting or cause poor blood clotting.
I was perhaps deliberate in not answering her exact question, but I write in terms of our food supply and general state of nutrition in this country. I prefer whole foods consumed in an overall healthful diet. Often, nutritional supplements contain too much of a nutrient, or require large doses as specified on the label. In these cases I will always answer that it's best to decide to take these with the approval of a physician and dietitian. In these cases, they are able to assess prior medical history, diet, current medications that you are already on, and any allergies that you may have.
For the latest and greatest here are some links:
http://www.cspinet.org/new/
http://www.cspinet.org/new/
http://eatright.org/ada/files/Martek_Fact_Sheet.pdf
http://www.americanheart.org/presenter.jhtml?identifier=4632
I don't ususally recieve many questions on here about nutritonal benefits of foods, but Seestah sent me a text asking about the benefits of fish oils so I had to re-dig through some nutritional biochemistry notes and this post is about what I found.
(Yes, I have infinetly stupid nicknames)
Seestah's text: Is fish oil good?
Response: Essentially - as part of an overall healthy diet, fatty fish contribute omega 3 oils -which is what is largely found in fish oil supplements. The ratios of Omega 3:6 matter the most. It is also the DHA and EPA that are almost exclusively found in fish oil (as a supplement) or fatty fish (as a food). Omega 3 and 6 are supposed to reduce the risk of blood clots because they reduce vasoconstriction and platelet (plaque) build up. Here's why:
As you eat more fatty fish, you end up getting more omega 3 fatty acids in your cell membranes. Having more omega 3's around causes some competition with omega 6 in the cell membrane, as both arise from Arachidonic acid or arachidonate. Your body can make some omega 3 and 6, but just not enough, as to why they are essential fatty acids. Bear with me. This is important because if you have any amount of inflammation in or near the cell wall, such as lots of fat floating around in your arteries and banging around the walls to create inflammation, cells at the injury site, and those upstream and downstream from the injury site produce prostaglandins and of course a number of other signals.
Prostaglandins essentially inhibit platelet aggregation or platelet build-up. In some ways, omega 3 and 6 mimic prostaglandin activity. Omega 3 is better because it has a greater sum effect in reducing the amount of fibrinogen and other clotting proteins and it is much weaker platelet aggregator. Omega 6 (the kinds found mostly in plant oils, usualy ALA) has a weaker sum effect. What this means is that if you have a lot of omega 3 in the cell wall where you have inflammation on the arterial wall, then you will be less likely to have a clot or plaques form at the damaged site. Too much omega 3 supplementation can actually reduce blood clotting or cause poor blood clotting.
I was perhaps deliberate in not answering her exact question, but I write in terms of our food supply and general state of nutrition in this country. I prefer whole foods consumed in an overall healthful diet. Often, nutritional supplements contain too much of a nutrient, or require large doses as specified on the label. In these cases I will always answer that it's best to decide to take these with the approval of a physician and dietitian. In these cases, they are able to assess prior medical history, diet, current medications that you are already on, and any allergies that you may have.
For the latest and greatest here are some links:
http://www.cspinet.org/new/
http://www.cspinet.org/new/
http://eatright.org/ada/files/Martek_Fact_Sheet.pdf
http://www.americanheart.org/presenter.jhtml?identifier=4632
July 30, 2009
Best SuperFoods
Best Foods:
1. Beans and Lentils - contain fiber, protein, iron, B vitamins such as folate, thiamin, niacin, pyridoxine or B6, and minerals such as magnesium, potassium, zinc, and phosphorous. Convenient to cook using soak and cook method, and readily available in canned and frozen varieties. Stores well dried, and is cheap, economical and healthy. You never have to buy lean varieties as beans and lentils contain no saturated, and trans-fatty acids - cholesterol free too.
2. Sweet Potatoes - contain fiber, Vitamins A and C, minerals like potassium and magnesium. Available year-round here in North Carolina. Perfect baked, steamed, mashed, smashed and cooked. Baked sweet potato fries with Cajun seasoning are delicious.
3. Quinoa - half grain, half legume/seed. Quinoa is remarkable in that it is a complete protein, is high in iron, fiber and B vitamins such as fiber, riboflavin, thiamin and B6, and high in minerals such as manganese, zinc, phosphorous and magnesium. Quick cooking and can be added to anything. New to this grain? Can be used in salads, soups, or served like rice and topped with stir-fried goods.
4. Tomatoes - I'm talking summer-time farmer's market varietals. Rich in antioxidants like lycopene and high in Vitamins A and C. When cooked with iron-containing foods, the Vitamin C helps your body absorb the iron. All those heirloom varieties contain many colors in which numerous other antioxidants and flavanoids lurk. Tomatoes are an all star vegetable..or fruit.
5. Eggs - contain protein, B vitamins such as riboflavin, niacin, folate, and b12, biotin, and Vitamins A, D and E. Eggs are forever doomed and shunned due to their high cholesterol content, but most of the nutrition is in the yolk. Yes, I agree, overconsumption of high fat animal foods is bad and will (with genetics, limited physical activity, and low consumption of plant based foods) contribute to heart diseases and poor lipid profiles. But - eggs are highly nutritious and can be consumed along with a healthy diet. You could say that about many foods, but blatant overconsumption, blatant un-cooking and purchasing of prepared and packaged foods, and sedentary - low physical activity, with low consumption of fruits, vegetables, grains and plant proteins is unhealthy. I would say purchase free-range or cage-free eggs but I will instead say, buy from a farmer from a farmer's market that can vouch for the way he/she raises chickens. I'm sorry it had to be said. You probably think I'm a crazy pro-vegetarian anti-meat crusader. I'm not. I do believe in purchasing and consuming meats from growers that can vouch for the animals condition from birth to slaughter. I also think people deserve living wages, health care and access to healthy foods and living environments.
6. Green leafy vegetables - I don't know what I can type here that hasn't already been typed or discussed on other health-nutrition sites and books. So instead I will define green leafy vegetables: salad greens such as leaf lettuces, arugula, mesclun, spinach; larger leafy cooking greens: collards, kale, mustard, spinach, chard, kohlrabi, etc. High in folate, vitamin C, vitamin A, fiber, antioxidants, and much more.
7. Frozen fruits & vegetables - you were probably expecting something crazy like wheat germ, or 3-grain tempeh, but alas (!) I surprised you - frozen vegetables get into some of the best foods because first, they have an entire frozen grocery section devoted to them, secondly, they are just as easy to open as a granola bar, candy bar, or bag of chips and finally you can throw them into anything for some added k'pow. They make excellent side dishes, pasta sauce additions, soup additions, roasted veggie goodness additions and everything under the domesticated sun is packaged and frozen for your enjoyment. Frozen fruits and vegetables have moved past peas and corn and now offer varieties such as cubed butternut squash, frozen field peas, stir-fry pepper blends, Asian vegetable blend, haricots verts, mixed berry medley, smoothie tropical mixer, people - the possibilities of amazement are endless. Keep it simple, choose plain frozen fruit and vegetables and avoid the seasoning/sugar packets. You'll save money too. Yes I like the idea of local fruits and vegetables, processed without the use of pesticides and fertilizers, but I also think just consuming more of these things and less of others (check out my Worst Foods) is one start to being healthier and smarter about making cooking choices. If you have to start somewhere, just getting into using and buying frozen veggies is a good first.
8. Oatmeal - I have spent many many classes teaching nutrition and health classes within the community and the one thing I hear more gripes about is the cost of cereal and other breakfast foods. First off, even if you are eating breakfast at home before leaving for work or whatever, that is a good start. Breakfast is one of the top healthy behaviors that is reported from those that have lost weight and kept it off successfully for over a year or more. The National Weight Control Registry has a list of good behaviors that their candidates report to help keep the weight off. Breakfast is a fine choice to make and could be an extremely important choice in the realm of maintaining a healthy weight. Consuming a healthy breakfast is a great start to the day because you don't start the day off, starving. As obvious as that may seem, being starved for 3-4 hours, is distracting and affects intellectual performance, blood sugar regulation and your appetite. As your stomach grumbles, it sends off cues to your brain telling you to eat anything with glucose in your sensory-motor complex. People that tend to skip breakfast compensate for those calories at their next meal by overeating. I tell everyone and anyone within ear shot to eat breakfast. Wait, eat a healthy breakfast. Bulk oatmeal and even the huge canister with the big Quaker on it is a great investment in your breakfast future. Oatmeal is quick-cooking, contains fiber, iron, and no added sweeteners. Just heat and eat. Mix in milk, fruits, and nuts for a complete balanced meal. Best of all oatmeal, per serving, is dirt cheap!
9. Fruits - any and mostly all fruits are good for you. They are low in calories and fat, high in nutrition with lots of fiber, vitamins, minerals, phytochemicals and antioxidants. They are readily available, visually appealing, and easy to eat. In addition, they come fresh, frozen, dried and canned.
10. Craft Brews - There are simply too many wonderful craft brews to mention. We are living in a beer revival. Brews feature years and years of meticulous creativity and attention to detail. Brews pair well with foods and they themselves have interesting flavor profiles from hoppy to floral aromas. While there is limited nutritional analysis of craft brews they contain essentially water, barley, hops, and yeast. Some contain spices, herbs, and fruit juices to enhance and bring out flavors, while others are conditioned for varying lengths of time to develop a certain flavor profile. Their overconsumption comes with pulsating headaches, and grogginess. Beer can be added to some foods to heighten flavors (ale bread and baked beans, anyone?) but I believe good solid beers are some of the best beverages in the world.
1. Beans and Lentils - contain fiber, protein, iron, B vitamins such as folate, thiamin, niacin, pyridoxine or B6, and minerals such as magnesium, potassium, zinc, and phosphorous. Convenient to cook using soak and cook method, and readily available in canned and frozen varieties. Stores well dried, and is cheap, economical and healthy. You never have to buy lean varieties as beans and lentils contain no saturated, and trans-fatty acids - cholesterol free too.
2. Sweet Potatoes - contain fiber, Vitamins A and C, minerals like potassium and magnesium. Available year-round here in North Carolina. Perfect baked, steamed, mashed, smashed and cooked. Baked sweet potato fries with Cajun seasoning are delicious.
3. Quinoa - half grain, half legume/seed. Quinoa is remarkable in that it is a complete protein, is high in iron, fiber and B vitamins such as fiber, riboflavin, thiamin and B6, and high in minerals such as manganese, zinc, phosphorous and magnesium. Quick cooking and can be added to anything. New to this grain? Can be used in salads, soups, or served like rice and topped with stir-fried goods.
4. Tomatoes - I'm talking summer-time farmer's market varietals. Rich in antioxidants like lycopene and high in Vitamins A and C. When cooked with iron-containing foods, the Vitamin C helps your body absorb the iron. All those heirloom varieties contain many colors in which numerous other antioxidants and flavanoids lurk. Tomatoes are an all star vegetable..or fruit.
5. Eggs - contain protein, B vitamins such as riboflavin, niacin, folate, and b12, biotin, and Vitamins A, D and E. Eggs are forever doomed and shunned due to their high cholesterol content, but most of the nutrition is in the yolk. Yes, I agree, overconsumption of high fat animal foods is bad and will (with genetics, limited physical activity, and low consumption of plant based foods) contribute to heart diseases and poor lipid profiles. But - eggs are highly nutritious and can be consumed along with a healthy diet. You could say that about many foods, but blatant overconsumption, blatant un-cooking and purchasing of prepared and packaged foods, and sedentary - low physical activity, with low consumption of fruits, vegetables, grains and plant proteins is unhealthy. I would say purchase free-range or cage-free eggs but I will instead say, buy from a farmer from a farmer's market that can vouch for the way he/she raises chickens. I'm sorry it had to be said. You probably think I'm a crazy pro-vegetarian anti-meat crusader. I'm not. I do believe in purchasing and consuming meats from growers that can vouch for the animals condition from birth to slaughter. I also think people deserve living wages, health care and access to healthy foods and living environments.
6. Green leafy vegetables - I don't know what I can type here that hasn't already been typed or discussed on other health-nutrition sites and books. So instead I will define green leafy vegetables: salad greens such as leaf lettuces, arugula, mesclun, spinach; larger leafy cooking greens: collards, kale, mustard, spinach, chard, kohlrabi, etc. High in folate, vitamin C, vitamin A, fiber, antioxidants, and much more.
7. Frozen fruits & vegetables - you were probably expecting something crazy like wheat germ, or 3-grain tempeh, but alas (!) I surprised you - frozen vegetables get into some of the best foods because first, they have an entire frozen grocery section devoted to them, secondly, they are just as easy to open as a granola bar, candy bar, or bag of chips and finally you can throw them into anything for some added k'pow. They make excellent side dishes, pasta sauce additions, soup additions, roasted veggie goodness additions and everything under the domesticated sun is packaged and frozen for your enjoyment. Frozen fruits and vegetables have moved past peas and corn and now offer varieties such as cubed butternut squash, frozen field peas, stir-fry pepper blends, Asian vegetable blend, haricots verts, mixed berry medley, smoothie tropical mixer, people - the possibilities of amazement are endless. Keep it simple, choose plain frozen fruit and vegetables and avoid the seasoning/sugar packets. You'll save money too. Yes I like the idea of local fruits and vegetables, processed without the use of pesticides and fertilizers, but I also think just consuming more of these things and less of others (check out my Worst Foods) is one start to being healthier and smarter about making cooking choices. If you have to start somewhere, just getting into using and buying frozen veggies is a good first.
8. Oatmeal - I have spent many many classes teaching nutrition and health classes within the community and the one thing I hear more gripes about is the cost of cereal and other breakfast foods. First off, even if you are eating breakfast at home before leaving for work or whatever, that is a good start. Breakfast is one of the top healthy behaviors that is reported from those that have lost weight and kept it off successfully for over a year or more. The National Weight Control Registry has a list of good behaviors that their candidates report to help keep the weight off. Breakfast is a fine choice to make and could be an extremely important choice in the realm of maintaining a healthy weight. Consuming a healthy breakfast is a great start to the day because you don't start the day off, starving. As obvious as that may seem, being starved for 3-4 hours, is distracting and affects intellectual performance, blood sugar regulation and your appetite. As your stomach grumbles, it sends off cues to your brain telling you to eat anything with glucose in your sensory-motor complex. People that tend to skip breakfast compensate for those calories at their next meal by overeating. I tell everyone and anyone within ear shot to eat breakfast. Wait, eat a healthy breakfast. Bulk oatmeal and even the huge canister with the big Quaker on it is a great investment in your breakfast future. Oatmeal is quick-cooking, contains fiber, iron, and no added sweeteners. Just heat and eat. Mix in milk, fruits, and nuts for a complete balanced meal. Best of all oatmeal, per serving, is dirt cheap!
9. Fruits - any and mostly all fruits are good for you. They are low in calories and fat, high in nutrition with lots of fiber, vitamins, minerals, phytochemicals and antioxidants. They are readily available, visually appealing, and easy to eat. In addition, they come fresh, frozen, dried and canned.
10. Craft Brews - There are simply too many wonderful craft brews to mention. We are living in a beer revival. Brews feature years and years of meticulous creativity and attention to detail. Brews pair well with foods and they themselves have interesting flavor profiles from hoppy to floral aromas. While there is limited nutritional analysis of craft brews they contain essentially water, barley, hops, and yeast. Some contain spices, herbs, and fruit juices to enhance and bring out flavors, while others are conditioned for varying lengths of time to develop a certain flavor profile. Their overconsumption comes with pulsating headaches, and grogginess. Beer can be added to some foods to heighten flavors (ale bread and baked beans, anyone?) but I believe good solid beers are some of the best beverages in the world.
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