11 of the Best Foods You Aren't Eating

http://well.blogs.nytimes.com/2008/06/30/the-11-best-foods-you-arent-eating/?em

Esther sent a link to this NY Times article which appeared last summer. The author compiled a list of the healthy foods which people should be eating but aren't. If this were a test, I'd flunk it like crazy!!

1. Beets (I don't think I've ever knowingly eaten a beet in my life!)
2. Cabbage (I might eat coleslaw once a year, if that often---I don't I get any health benefits based on that!)
3. Swiss chard (what is that? some type of lettuce?)
4. Cinnamon (toast? in pie? does that count?)
5. Pomegranate juice (Can't say I've ever had this either)
6. Dried plums (ok...who is he kidding? Prunes!)
7. Pumpkin seeds (tried them once---they tasted like paper)
8. Sardines (haven't had any of these little babies either!)
9. Tumeric (I wouldn't even know how to use this!)
10. Frozen blueberries (Finally! A food I can relate to!)
11. Canned pumpkin (Does this mean I can have pumpkin pie more than twice a year?!! It's my favorite pie!)

If you click on the link above, you can find out how each of these foods should be served and what their health benefits are.

Shocking!

The current People Magazine is all about losing weight, diets, and what people really eat. It was the "What You REALLY Eat!" that caught my eye...

100 people (73 women, 27 men) were asked to keep a food journal for 4 days. Then the journals went to a team of dieticians and a nutrition expert for analysis. The results were shocking....and, in my humble opinion, probably representative of the majority of Americans.

95% do not get enough dairy.

93% do not get enough whole grain.

92% do not get enough vegetables.

86% do not get enough fruits.

67% ate no fish.

Recommendations:

Limit fast food meals to one a week.

You really can't eat too many vegetables.

A person tends to consume about 600 calories less a day by eating 6 small meals as opposed to 2 meals.

Women need about 800 calories less a day than men, but men need to eat more fiber.

God gave us a clue...

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye... and YES, science now shows carrots greatly enhance blood flow to and function of the eyes.



A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.




A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.


Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.




Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.

Avocadoes, Eggplant and Pears target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).


Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of sperm as well to overcome male sterility.




Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.








Olives assist the health and function of the ovaries




Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.



Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.




Natalie fwded this to me---I found it fascinating, yet at the same time, just plain 'ole common sense---just had to share it with everyone. Even Daniel's training in Babylon illustrates the importance of a diet heavy in fruits and vegetables (Daniel 1:1-21).

Eat This NotThat

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 Day
spinach
yogurt
tomatoes
carrots
blueberries
black beans
walnuts
oats

15 Foods that Cure

Best 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 Kids

To 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.

Eating out...

While living without a fridge this week, I was pleased to discover how much my mind-set has changed. Some people wouldn't have complained about eating out for a week, but I dreaded the thought of having to deal with finding good choices. Mostly, I ended up skipping some meals. The bread on buns of sandwiches has become more difficult to get down since it is not toasted. It tends to ball up and stick a bit inside the upper part of my stomach. A new fridge was delivered yesterday and I promptly went and bought good things to eat---fruit, veggies, cottage cheese, lean sandwich meats. These are things that aren't fried, are low in calories, low in fat, low in sugar, and healthy.

On the subject of eating out, I ran across the list of the 20 worst foods in America:

[Keep in mind that an average person just maintaining his/her weight shouldn't have more than , 1,000-1,500 calories, 35 g fat, 300 g of carbs a day, and less than 2,300 mg sodium a day.]

20. McDonald's Chicken Select 5 pc. chicken strips--830 calories, 55 g fat, 48 g carbs (if you have lg. fries and pop, it is 1750 calories)
19. Jamba Juice Chocolate Moo'd Powered Smoothie--900 calories, 10 g fat, 183 g carbs
18. Pepperidge Farm Roasted Chicken Pot Pie--1,020 calories, 64 g fat, 86 g carb
17. Ruby Tuesday Bella Turkey Burger--1,145 calories, 71 g fat, 56 g carb
16. Chipotle Mexican Grill Chicken Burrito--1,179 calories, 47 g fat, 125 g carb, 2,656 mg sodium
15. Macaroni Grill Double Mac and Cheese-- 1,210 calories, 62 g fat, 3,450 mg sodium
14. Quiznos Classic Italian--1,528 calories, 92 g fat, 110 g carbs, 4,604 mg sodium
13. On the Border Grande Taco Salad With Taco Beef--1,450 calories, 102 g fat, 78 g carb, 2,410 mg sodium
12. Carl's Jr. Double Six Dollar Burger--1,520 calories, 111 g fat
11. Lonestar 20 oz. T-bone--1,540 calories, 124 g fat (add the baked potato and lettuce wedge, it is 2,700 calories)
10. Bob Evans Caramel Banana Pecan Creme Stacked and Stuff Hotcakes--1,540 calories, 77 g fat, 198 g carbs
9. Chili's Chocolate Chip Paradise Pie With Vanilla Ice Cream--1,600 calories, 78 g fat, 215 g carbs
8. P. F. Chang's Pork Lo Mein--1,820 calories, 127 g fat, 95 g carbs
7. Chili's Honey Chipotle Crispers With Chipotle Sauce--2,040 calories, 99 g fat, 240 g carbs
6. On The Border Dos XX Fish Tacos with Rice and Beans--2,100 calories, 130 g fat, 169 g carbs, 4,750 mg sodium
5. Uno Chicago Grill Chicago Classic Deep Dish Pizza--2,310 calories, 162 g fat, 123 g carbs, 4,470 mg sodium
4. Macaroni Grill Spaghetti and Meat Sauce--2,430 calories, 128 g fat, 207 g carbs, 5,290 mg sodium
3. On the Border Stacked Border Nachos--2,740 calories, 166 g fat, 191 g carbs, 5,280 mg sodium
2. Chili's Awesome Blossom--2,710 calories, 203 g fat, 194 g carbs, 6,360 mg sodium
1. Outback Steakhouse Aussie Cheese Fries With Ranch Dressing--2,900 calories, 182 g fat, 240 g carbs

Kinda scary, huh, when you start looking at all the numbers.

More discoveries...

1. I'm spending so much less money, it is ridiculous! I guess I just didn't realize how much I spent on food--mainly fast food and food already prepared.

2. My favorite canned soup (Progresso Chicken and Wild Rice)...just doesn't taste good anymore after making homemade soups for the past month. I had some for lunch the other day...blah.

3. The dishwasher is not being used as frequently. Mainly because I'm just a few things over and over, so it seems easier to just handwash them and have them ready again. I've always hated to handwash dishes, but I do it without even thinking of it now.

4. My grocery lists are much shorter! Of course it stands to reason that they would be, but it is quite freeing to just breeze by everything up and down aisles and not even give consideration to 95% of what is available.

5. I continue to be amazed at the energy level I have with only having lost about 1/6th of my goal. I had no idea that so much fat was affecting my brain function to the point of causing malaise.

6. I've noticed that every recipe (soup or meat/fish/chicken dinner) out of the book I'm using calls for 1 md. sweet onion. I've never eaten so much onion in my life!! Of couse, you've probably noticed, too, that they seem to call for tomatoes also. Granted, I've usually cooked with onion, although in a lesser amount than these recipes call for, so I was curious to see if there is some sort of nutritional benefit from onions that I'm not aware of (we all know about tomatoes--which Lisa and I consider the perfect food). It seems that onions are low in calories, and virtually absent of sodium, fat, and cholesterol. They are also a good source of dietary fiber, as well as vitamin B6 and potassium. Onions also have the flavonoid quercetin, which studies have shown to be extremely useful in helping to prevent cancer and reduce symptoms of cardiovascular disease. Some onions are also an excellent source of Vitamin C which can reduce the symptoms of asthma sufferers because it acts as an antioxidant and powerful anti-inflammatory. Also of importance in regards to the health and nutritional benefits of onions are the compounds commonly found in most onions that can help stimulate insulin production and reduce sugar levels. Consuming large quantities of onions has been proven to effectively lower blood sugar levels in individuals suffering from diabetes. Some of you have probably heard of using onions as a poltice on the chest of a person with a bad cough, but you can also use it as a topical remedy by putting a slice of onion on an insect bite to relieve irritation and itchiness. One can also deeply inhale just sliced onions to unclog a stuffy nose.

Ok...that's probably more than you wanted to know, but that satisfies my curiousity about why onions in all the recipes.