Making Simple Food Taste Great

I've been learning that in order for simple, whole foods to taste good in their natural state, two things must happen.

1.  The addiction to foods in the Standard American Diet has to be overcome and the body rid of the toxins from those foods.

2.  Experiencing true hunger prior to eating makes the entire experience more enjoyable.

In Eat for Health and Eat to Live by Dr. Joel Fuhrman, the key to taste is to rid yourself of the toxins that make you addicted to certain foods.  Interestingly, humans as well as other primates are attracted to brightly colored foods, and we have a natural tendency to enjoy sweets (read this article in the Oxford Journal for more detailed information on fruit and primates).  Smart marketers cater their processed food to the public by making it pleasing to the eye and irresistible to the taste buds.
Too much salt can deaden our taste buds and we must add more and more to get the same pleasure from the food.  Here is an excerpt from the Doctor's Medical Library:
"Learn to enjoy the natural flavors of food. Your taste buds have been overstimulated for years with salt, among other items, to the extent that they cannot detect and enjoy subtle tastes. You may use spices in making the transition to the enjoyment of natural flavors. I suggest thyme, tarragon, paprika, sage, basil, dill and oregano. After the transition, you will discover that spices are unnecessary in most cases and the natural food tastes irreplaceable."
If we can curb our desire for additives to our food, we can allow our bodies to recover the ability to really taste our food.  This requires discipline and the willingness to go through withdrawal symptoms as our bodies begin to rid themselves of the toxins we ingest.

After the body goes through its detoxification stage, it's ready to learn what natural, simple food really tastes like.  Have you ever worked out and not been able to eat for awhile?  When you finally ate food, did the flavors seem to burst in your mouth?  When we eat when hungry, food becomes much more satisfying.  Dr. Fuhrman says that there is a difference between true hunger and what we feel when our body is in the detox state.  Read this link for more information on true hunger.

I've been in the process of avoiding salt and refined sugars.  Over time, I have noticed a difference in the way foods taste.  Now, I feel like I can appreciate each food's unique flavor(s).  It is a wonderful experience.  I still love to experiment with a variety of spices and mixing and matching the flavors of whole foods.  I just don't need the added sugar and salt (and who knows what else that I was ingesting from all that processed junk)!

#4, 5, and 6 on the Top 30 Superfoods

Here are the next 3 foods on the top 30 Superfood list by Dr. Fuhrman.

4. Bok Choy:

Bok Choy is one of two sub-groups of Chinese cabbage (Brassica Rapa) known as Chinensis.  Bok Choy is mostly grown in northern China and Europe, as well as in Canada and California year round, excluding July and August.  It is best purchased in the Fall and Winter months and will keep up to three days in the refrigerator.
Bok Choy is very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Protein, Thiamin, Niacin and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Potassium and Manganese.  Enjoy it cooked or raw for only 13 calories per 100g.


5. Spinach:

Spinach is an edible flowering plant composed of 90% water, most commonly found in central and south-western Asia, but can also be grown in throughout United States during the cool seasons.  Spinach can be grown indoors and out, but should avoid be grown in hot temperatures.  When storing, refrigerate or freeze.  Do not store near apples, melons, or tomatoes; they can yellow the leaves.  
Spinach is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.  This vegetable is extremely versatile and consumed for only 23 calories per 100g.


6. Broccoli Rabe:

Broccoli Rabe (Rabe, Raab or Rapini) is the Italian version of broccoli called Friarielli.  It can be grown year round, but thrives in the Northern Hemisphere during the Fall to Spring season.  It's yellow flowers are also edible.  Refrigerate unwashed Broccoli Rabe to extend its shelf life to a few days after purchasing.
Broccoli Rabe is low in Saturated Fat. It is also a good source of Pantothenic Acid, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc and Manganese.  This slightly bitter tasting broccoli can be enjoyed for 22 calories per 100g.


Stayed tuned for more Superfoods!


Thanks to Eat Right America for information and photos Copyright 2007, Nutritional Excellence, LLC. All rights reserved

Snap-shot #2

Today, I had caffeine in the form of a cup of coffee at work. It made me jittery and on-edge all day. Tomorrow, I'll do better and avoid the stimulant.

Breakfast
Green smoothie (frozen turnip greens and spinach, frozen mixed fruit, frozen banana, 1 TBSP flaxseed)
1 cup of coffee with 2 TBSP of creamer and 1 packet of sugar
Vitamins

Lunch
Leftovers from Cold Cucumber and Pear salad
Leftover smoothie from breakfast

Dinner
Asian stir-fry with pineapple-cashew sauce
Steamed cabbage, steamed bag of frozen stir-fry veggies, can of stir-fry veggies well-rinsed
This made enough for four, Luis and I ate it for dinner and will eat it for lunch tomorrow.
Pineapple-cashew sauce made in Vitamix
1/4 cup of pineapple juice from can
1/8 cup of rice vinegar
2 TBSP soy sauce
1/4 cup cashews
1/8 cup sesame seeds
1/8 cup peanuts
1 TBSP mango chutney sauce
1 clove of garlic
fresh ginger

1 serving of this dinner was less than 300 calories plus very filling and appetizing! You can't beat that!

Weigh-in today: 148 lbs.

Exercise: 30 wall-pushups, 20 pushups on incline (possible short run later today if time permits)

Snap-shot #1

I am not consistent enough with blogging yet to post my eating habits every day. Instead, I plan to give snap-shots of what I eat, keep track of my weight, and note anything of interest for the day. I'll also be including what I do for exercise.

Meals for the Day

Breakfast:
Green smoothie (a mix of frozen spinach, frozen blueberries, a peach, frozen mango, 1 TBSP of flaxseed)
Vitamins

Lunch
Veggie Salad with "Caesar" dressing
Romaine Lettuce, Kidney Beans, and a mix of steamed Yellow Squash, Broccoli, Mushrooms, Eggplant, and Leek
"Caesar" dressing made in Vitamix
1/4 c. cashews
1/4 c. soymilk
lemon
pepper
coarse mustard

Dinner
Cold Cucumber and Pear Salad
No dressing needed!
Cucumber, radish, and tomatoes sliced and mixed with 2 pears quartered and 1/2 oz. walnuts
(using leftovers for tomorrow's lunch)

No weigh-in today.

Exercise: 60 minutes on treadmill
30 minutes of running at speed of 6.0
10 minutes of running at speed of 6.5
20 minutes of walking at speed 4.0 at various inclines 1% to 5%

Listened to CD on health while exercising. I learned that caffeine stimulates appetite and that combined with sugar, it can become one of the most addicting substances. I also learned that all fish contain small amounts of mercury and over time, if we ingest too much fish, we can poison ourselves. I also learned that a healthy diet can help relieve allergies, asthma, and headaches (just to name a few).

Vitamins

How many times did your mom say, "Don't forget to take your vitamins!" I have fond memories of searching through the vitamin container looking for the pink Flinstone vitamin and saving the yucky purple ones for my sister. As an adult, I knew I should be taking a multi-vitamin and one purposefully made for women. I don't want to develop osteoporosis when I'm older, so I need lots of calcium, so the experts say. Oh, and don't forget to add Vitamin D to help absorb the calcium. I've been wanting to get pregnant for quite some time now (see my post on infertility), so I need vitamins that will set my body up to be the perfect place for a baby to grow. My multi-vitamin of choice for the last few years has been Women's One-a-Day multi-vitamin.

The review? If you're anything like me, you'll get stomach aches and/or nauseousness from it, especially if you don't eat something heavy. I don't know about you, but I don't want to even know I took a vitamin!

So, I decided if I am going to eat like Fuhrman says, I'm going to see his recommendations for vitamins.  Guess what?  He has vitamins for sale on his website.  I went to his Vitamin Advisor and ordered a 90 day supply of everything he recommended.  He has vitamin advise for men, women, and children.

  

I've been taking these vitamins now for a week.  I haven't felt sick once!  I am so happy with these vitamins that I don't mind paying a little extra.  If that little extra keeps me healthy throughout however many years I'm blessed to have, then it'll be worth every penny.  I take 1 of each gentle and 2 Osteo-Sun a day.

If we are willing to invest money over time for our retirements, in the same way, we should invest whatever we can for our health over time so when we reach the age of retirement, we still feel young, healthy, and full of life.

And the Winner is

Actually, it's a three-way tie for best nutrition for your calorie on Dr. Fuhrman's list of top 30 superfoods.

You're not going to like this, but your mom was right!  You need to eat your greens.
#1-Greens (Collards, turnips, mustard), #2-Kale, and #3-Watercress, to be exact.

1. The GREENS:

Collard Greens are grown in the Southern United States (and other places like Brasil, Portugal, and Bosnia and Herzegovina) year round.  They are said to taste best when picked right after first frost.  Collards can stay fresh up to 10 days in the refrigerator.  They can also be bought frozen.

Collards are low in Saturated Fat, and very low in Cholesterol. They are also a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Riboflavin, Vitamin B6, Folate, Calcium, Iron and Manganese.  Be guilt free and healthy for 26 calories per 100g (cooked).

Turnip Greens are the leaves of a turnip which can be grown in the eastern United States (but more commonly in Europe) with sowing beginning in June.  Turnip greens don't store well; eat them right away or buy frozen.

Turnip Greens are low in Saturated Fat, and very low in Cholesterol. They are also a good source of Protein, Thiamin, Niacin, Pantothenic Acid and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Potassium, Copper and Manganese.  Enjoy them for 20 calories per 100g (cooked).

Mustard Greens can be grown in the southern United States (but more commonly in Central Asia) during autumn and winter.  Eat fresh or frozen!

Mustard Greens are very low in Saturated Fat and Cholesterol. They are also a good source of Protein, Thiamin, Riboflavin, Niacin, Iron and Magnesium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Vitamin B6, Folate, Calcium, Phosphorus, Potassium, Copper and Manganese.  Eat them for 15 calories per 100g (cooked).


2. KALE:

Kale is genetically similar to Collard Greens.  Kale can be grown anywhere in the United States (though native to Europe) where there is cold climate.  It should be stored as close to freezing as possible.

Kale is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Folate, Iron and Magnesium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese.  Put it in a smoothie or salad for 28 calories per 100g (cooked).

3. WATERCRESS:

Watercress is a semi-aquatic plant that grows anywhere in the United States (though native to Europe and Central Asia) where the water flows clear and undisturbed.  Watercress will only last 1-2 days in the refrigerator.

Watercress is very low in Saturated Fat and Cholesterol.  It is a good source of Protein, Folate, Pantothenic Acid and Copper, and a very good source of Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Calcium, Magnesium, Phosphorus, Potassium and Manganese.  Eat it raw for 11 calories per 100g.

Thanks to Eat Right America for information and photos Copyright 2007, Nutritional Excellence, LLC. All rights reserved

Making Our Way Through Dr. Fuhrman's SuperFoods

I'm so excited about SUPERFOODS that I want to take you through each one as I learn about them myself.  As a Nutritarian, I am committed to eating foods with the MOST nutrients for the LEAST amount of calories.

Let's get excited about some greens and other veggies, fruits, nuts and seeds, beans and tofu and learn what the TOP 30 SUPERFOODS* are and why.

You can find this information by purchasing the ERA Food Scoring Guide eBook by Dr. Joel Fuhrman or on the Eat Right America's website.  Copyright 2007, Nutritional Excellence, LLC. All rights reserved

*Using the term Superfood is referring to healthy, whole foods.  It does not refer to the term marketers use to sell you their fake health concoctions.