Archive for the Food That Fuels You

Well I’m a happy girl after reading an short piece in the July/August ’09 issue of Spirituality and Health and had to share. They wrote that new research coming from Oxford U links moderate consumption of wine, chocolate, and tea with improved cognition and reduced risk of Alzheimers. 

The crowd goes wild, yaaaaaaaaaaaaaaaaaaa.

The researchers worked with other science types in Norway and the study was done with 2,031 adults ages 70-74. It seems that those who regularly consumed chocolate, wine, or tea had better test scores than those who did not–significantly better!

I had to do some digging of my own to learn more. And I found more at Science Daily and a number of other sites which all carried this bit of news when it was new, Dec. ’08, a well, I missed it first time around but it’s certainly delicious and important news. Seems the reason these 3 foods enhance health is due to the polyphenols, micronutrients which are found in plant foods. The best known subclass of these nutrients–to most of us– are flavonoids. Many flavonoids have high antioxidant activity. More antioxidants on board means less inflammation and lower risk of many diseases.

Knowing we all like a treat now and then, this Oxford study–as well as all the other research out there on red wine, chocolate, black and green teas–gives us permission to enjoy two of life’s most delicious foods without guilt. (Tea is not a guilty pleasure as far as I’m concerned) 

Now that these two things are off the guilty pleasure list, what’s left on yours?

Are you an egg avoider?

Do you limit your egg consumption to 1 -2 per week?

Are you suffering through egg white omelettes?

It’s time to embrace the egg in all of its yummy glory.
I know I know, it’s the cholesterol you’re afraid of. But listen to this. Egg yolks are one of the best sources of choline, an essential nutrient which must be consumed in the diet. It is essential for cardiovascular and brain health as well as the health of cell membranes. It is one of the components of a nutrient Phosphatidylcholine. Without adequate supplies of this in the body fat and cholesterol accumulate in the liver.
What?
Cholesterol accumulates without the very thing we are avoiding so we don’t get high cholesterol? Yup.
That’s not all. Eggs contain lutein and zeaxanthin, two superstar nutrients for eye health and according to an article in the August 2004 Journal of Nutrition, lutein is better absorbed and used by the body when it comes from eggs than supplements.

Continue reading ‘Healthy Women Eat Eggs’

Tomorrow, Saturday the 5th I will be holding an hour long session around the Fire Up Your Fuel concept at our local Wild By Nature market. What exactly does that mean?
Well the hour is designed to help people make simple changes in their food choices to increase their nutrition and maximize their fuel for energy and health.
This is a live version of week one of the Smart Women’s Lifestyle Tune Up that is held regularly via teleclass.
Click on the link to get the full scoop on the 4 week teleclass.
The first week is Fire Up Your Fuel. You know of course that what you put in your mouth determines how you feel right? Not only how you feel health wise but also your energy level. Managing energy throughout the day is not hard but there are some things to keep in mind. Like when to eat sugar, fat and proteins for maximum energy. You’ll also learn to maintain energy during a long meeting or a long day in general.
What to eat if you are starving before bedtime because your plane was delayed but you don’t want to be kept up by digesting a real meal?
Questions like this and so much more are covered. At the live event I’ll improve some convenience foods and put together some dishes from scratch. Both kinds will be easy to do and delicious to enjoy.
Catch the live event if you are nearby or why not sign up for a Tune Up?

We Americans do not eat much cabbage. Outside the occasional stuffed cabbage roll, St. Patrick’s day boiled wedge, and the ubiquitous cole slaw in hundreds of different forms, we don’t eat enough of this superfood.  Why eat more aside from the taste? It’s loaded with micronutrients, has been said to be cancer preventive, and the antioxidant protection it offers stays with you for up to 3 days.  Red cabbage contains anthocyanins.
      

Anthocyanins have antioxidant properties that are thought to help in the fight against heart disease. Add low in calories, high fiber, and inexpensive and what’s not to love? Ok, it might make you feel like a gassy, old person but the more raw and/or gas producing foods you eat the more your body will adapt. Besides, if your joints are starting to feel their age, the sulphur in cabbage may contribute relief.  A cabbage in every pot I say!      

Warm Chicken Salad with Red  Cabbage, Apples, Walnuts and Goat Cheese   

        3 cups red cabbage, thinly sliced
        1 small fennel bulb, thinly sliced
        1 head radicchio, thinly sliced
        1 small red onion, thinly sliced
        1 cup toasted walnuts, coarsely chopped
        1 med. apple, peeled, cored, cut into 16 slices
        2 tablespoons Olive oil
        2 1/2 cups shredded, cooked chicken
        1 cup crumbled Goat cheese (about 4 ounces)   

Dressing:
        1 garlic clove
        1/4 cup balsamic vinegar
        1 tablespoon Dijon mustard
        3/4 cup olive oil
        1 tablespoon chopped tarragon or herb of choice

  Dressing Method          

1. Put all the dressing ingredients into the cup or a blender  and blend until smooth. If dressing begins to separate, add a little warm water. 

Salad Method:

1. Combine fennel, radicchio, walnuts, and apple slices in large  bowl. Pour in the dressing and toss.
          
2. Heat the olive oil in a large skillet or wok and add red  cabbage. Saute til just getting soft; remove to a large bowl.
3. Next add the dressed salad ingredients and toss over medium  heat until salad is warm and slightly wilted, about 3 minutes.
4. Divide salad among 4 plates. Sprinkle julienned chicken over  top then crumbled goat cheese.
5. This can also be made with a whole chicken breast per  person, warm from the oven, sliced once or twice and placed leaning up against  the salad mixture.   
          
          
         

Serve with a crusty whole grain bread, and a glass of  something yummy like a pinot noir or Grenache.
      

Serves 4 or 5      

Asian Style Pork and Cabbage Stir Fry

        1 pound lean pork  (loin or tenderloin works best), julienned
        1 pound regular  white or Napa cabbage, shred finely
        1 red bell pepper,  julienned
        6 med. Shiitake  mushroom caps, julienned
        1 scallion, slice  on a diagonal thinly
        2 tablespoons  toasted sesame oil
        2 tablespoons  of grapeseed or light olive oil
        2 tablespoons  of  bottled light sesame ginger dressing
        Sesame seeds for  garnish

Method:      

1. Heat 1 tablespoon of each oil in a large  skillet and add pork.       
2. Saute the meat, keeping it moving til it’s  almost cooked through.       
3. Remove meat to a bowl and cover to keep it  warm.       
4. Reheat the same sauté pan or wok and add the  remaining oils and heat.       
5. Add the shiitakes and red pepper and cook  together for a few minutes til just wilted.       
6. Add the cabbage to the above and toss well.       
7. Cook these ingredients til they are soft then  add the pork in.       
8. Keep cooking til cooked but so it still has  texture.       
9. Turn the heat off, pour in the dressing, and  toss well til mixed through.       
10. Place on individual plates or on a serving  platter.       
11. Sprinkle with the sesame seeds and the  scallions.       
12. Serve hot.