I kept seeing the title of this book in the news, on Amazon, etc....but hadn't been curious enough to explore further until this past week when "the book people" left their lot of discounted books at school for us to purchase--and there was the book. I "borrowed" it overnight to peruse it and find out what all the talk is about. I was impressed that the information given cites specific studies, gives brief explanations of what is specifically in a certain food that is healthy, and overall enlightens about the restaurant/fast food/food industry---it's enough to make a person go organic all the way!! It certainly makes me very thankful that I was raised on homegrown foods out of the garden and homegrown beef. We had fresh milk and fresh eggs too, but I drank as little milk as possible and would only eat an egg if it was scrambled. I was a very picky eater---until I "got out in the world" and was willing to try new things! Although, I have to say, I've just never been able to cultivate my palate to like the taste of liver or English peas! ugh I would not eat cheese of any kind except as a grilled cheese sandwich (although, American was the only cheese I was exposed to). I would eat salads dry--no salad dressing. I would only eat vanilla ice cream (and thought it came in only 3 flavors--vanilla, chocolate, and neopolitan). Here are some facts from the book:- 2/3 of U.S. adults are overweight.
- Food industry spends $30 billion annually on advertising (70% on convenience food, candy, soda, and desserts).
- The standard pizza in Italy contains 500-800 calories, while the same Pizza Hut one can top 2,100 calories.
- At Chick-Fil-A, not a single sandwich tops 500 calories.
- Popeyes' mashed potatoes and gravy only has 120 calories, 4 g. fat, 570 mg.sodium (this is a fav. comfort food for Lisa)
Restaurant Report Cards (based on the overall nutrition):
Arby’s C
Bob Evans A-
Boston Market A-
Burger King C-
Chick-Fil-A A+
Chili’s C-
Denny’s B
Domino’s C-
Fazoli’s B+
KFC C+
Macaroni Grill F
McDonald’s B-
On the Border F
P.F. Chang D
Panera D (I'm so sad to find this out!)
Pizza Hut D-
Ruby Tuesday B-
Subway A
Taco Bell B+
Uno Chicago Grill C
Wendy’s B
8 Foods You Should Eat Every Dayspinach
yogurt
tomatoes
carrots
blueberries black beans
walnuts oats 15 Foods that CureBest blood stabilizer: Raspberries
Contains anthocyanins, which boost insulin production and lower blood sugar levels, providing a strong defense against diabetes
Best colon cancer guard: Green or white tea
Just one c a day may cut your risk of colon cancer in half. Antioxidants in the tea, called catechins, inhibit the growth of cancer cells.
Best skin saver: Carrots
NCI researchers found that people with the highest intake of carotenoids were six times less likely to develop skin cancer than those with the lowest intakes.
Best heart protector: Salmon
A diet of heart-healthy fats, like those found in salmon and olive oil, raise HDL cholesterol levels.
Best breast cancer beater: Whole-grain cereal
Women who get at least 30 g. fiber daily are half as likely to develop breast cancer.
Best bone protector: Shrimp
Shrimp is high in Vit B12 which aids bone density and is crucial to the generation of new cells. It’s also a good source of Vit D, an essential ingredient for bone strength.
Best vision defender: Spinach or Romaine lettuce
People who consume the most lutein—found in leafy greens—are 43% less likely to develop macular degeneration.
Best anti-aging elixir: Red wine
Oxidative stress plays a major role in aging, and an antioxidant in red wine called resveratrol may help extend life by neutralizing disease-causing free radicals. A Pinot Noir packs the most per glass.
Best lung cancer fighter: Grapefruit
A grapefruit a day can reduce your risk of developing lung cancer by up to 50%. Grapefruit contains naringin, which may help lower levels of cancer-causing enzymes.
Best prostate protector: Garlic
Compounds in garlic have been shown to reduce risk of prostate cancer by up to 50%.
Best cavity killer: Monterey Jack Cheese
Eating less than a quarter ounce of Jack, Cheddar, Goud, or mozzarella cheese will boost pH levels to protects your pearly whites from cavities.
Best blood pressure reducer: Baked Potato
Increasing the amount of potassium in your diet (a baked potato will boost your intake by about 400 mg, but be sure to eat the skin!) will significantly lower your blood pressure.
Best hair rejuvenator: Beef
Iron in the meat stimulates hair turnover and replenishment. Beef is also rich in zinc, which helps guard against hair loss.
Best cholesterol reducer: Olive oil
Antioxidants found in olives have been shown both to raise HDL cholesterol and lower LDL cholesterol, making olive oil a doubly potent protector against cardiovascular disease.
Best brain booster: Coffee
Beyond boosting alertness for up to 90 minutes, that morning cup is the number one source of antioxidants in the American diet, and can help decrease your risk of developing Alzheimer’s disease by as much as 60%.Foods to Eat When....You’re Stressed:1 c. low-fat yogurt
2 T. mixed nuts
half a red bell pepper—sliced –add to a salad or sandwich
1 c.peppermint tea
handful of sesame seeds
You’re Sad:Arugula or spinach salad
Tuna sashimi or grilled salmon
1 T. ground flaxseed daily—sprinkle on salads or mix in smoothie/shake
You’re Feeling Fat:Grilled chicken breast
Grapefruit (Note: people taking Lipitor can't eat grapefruit)
A small scoop of tuna salad
You’re Low on Energy:Handful of trail mix
Bowl of cereal
High-protein salad with vinaigrette
You Need a Brain Boost:Blueberries—wild if you can find them
Coffee
Salmon or mackerel
You Want to Increase Metabolism:
Green tea
Steak & eggs
Physical activity
You Need to Get Some Sleep:Nonfat popcorn (who knew, huh, D?)
Oatmeal with sliced banana and walnuts
A handful of sesame seeds
You Need to Wake Up and Go:Eggs and Whole Wheat Toast
Cottage Cheese topped with Berries
Post Original Shredded Wheat
You’re Hung Over:Orange juice
Cold water or Gatorade
Toast with preserves or berries
You’re Under the Weather:Ginseng tea, hot or iced
Green tea
Oranges
Olive oil and avocados
You Want to Get “In the Mood”:
Dark Chocolate
6 oz. sirloin steak
vanilla ice cream
You Want a Baby:Brazil nuts
Liver
Frozen peaches
You Want to Look and Feel Younger:Sunflower seeds
Spinach and beans
Red wine and grape juice
Sweet potatoes
Coffee
You Want the Most from Your Workout:PB & J or Pasta
Pork Tenderloin
Pineapple and Papaya
Milk
Coffee
All About KidsTo Spur Growth:
Whole grain cereal with Vit D Milk
To Feed Developing Brain:Roast Beef
To Promote Better Behavior:Legumes, fruits, vegetables
To Boost Energy:All-natural peanut butter on whole wheat bread
Nutrition Kids Need(with examples of some foods with highest content):
Calcium (milk, calcium-enhanced o.j., yogurt, string cheese)
Fiber (raspberries, banana, sliced apple)
Vitamin A (carrots, sweet potatoes, spinach)
Iron (beans, fortified cereals, spinach)
Vitamin C (kiwi, orange juice, strawberries)
5 Hidden Nutriton Dangers for Kids (this is because of additives and sugar content):
Cereal
Juice
Lunch snacks
Bread
Vegetables (cheez whiz, ranch dressing)
Overall, I found the book to be a pretty amazing source of information with lots of fact sidebars....amazing enough that I've ordered one for myself, one for Lisa and Lori, and one for Kari & Warren.
Kari & I both love cinnamon toast....and the best in the world is made by Donnas Kay (the secret is to broil it). However, I've just recently discovered that we've grown up using the cheapest grade of cinnamon and haven't had sense enough to know what we are missing! I bought a bottle of Saigon Cinnamon....and could immediately tell the difference in just the smell!
[Ceylon cinnamon on left; Cassia cinnamon on right]
