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.

Infertility, Health, and Hope

I've been struggling with infertility for four years.  When we first got married, Luis and I decided that we weren't going to use birth control.  We thought I would get pregnant, I'd leave my job, and I'd do what I've dreamt of doing my whole life: be a mommy and work at home.  I got a positive pregnancy test in October 2006, just a few short months after we were married.  As it turned out, either the pregnancy test was wrong, or I had an early miscarriage.  Since then, we've been trying to increase our family with no luck.

After a year, we decided to get tested to see why it was taking so long.  We had many tests done through Aurora fertility clinic in Wisconsin.  It turned out that we were infertile and our best option was to try in-vitro fertilization.  Being Christians, we wondered about the ethics of reproductive technologies, did our research, and in the end decided that as long as we limited the number of eggs being fertilized and gave every one of them a chance, we would feel like we made a good ethical decision.  Unfortunately, my body had other ideas than in-vitro, and I didn't respond well to the hormone therapy causing us to end the cycle prior to any egg retrieval.

At that time, I was at an unhealthy weight.  Fast forward to today, and though I still have not been able to get pregnant, I have new hope.  My previous doctors didn't seem to think dietary changes would affect infertility in the way that my current dietary changes have appeared to.  My hormone levels that were once far beyond what they should have been for a woman in her 20's, have leveled off to just slightly higher than average.  With more weight loss, I am hoping that future tests will show that my body has evened out to the levels it should be showing for my age.  I am working towards achieving and maintaining my ideal weight and hope that in doing so, my body might heal and be able to conceive a child.  It still might not, but at least I'll know that I've done my part.  I'm setting up healthy eating habits that I can pass on to my future children... whether they be mine biologically or mine through adoption.

Changing Eating Behaviors

It's not easy to change eating habits or any habits for that matter.  They are stuck in our self-conscious, but it's not like we can't unstick ourselves without a conscious effort, hard-work, and a good support team.  The key is understanding why we must change and the negative and positive consequences of that change. There are many bad habits that I have that I want to change, so I tackle them one at a time.  Nail biting, for instance, is just gross, but for some reason, I deal with anxiety and fear by biting my nails (or picking them).  Eating food is obviously not a habit, but necessary for survival.  The type of food, the time we eat, the reason for eating (other than survival) are all habits, good or bad.

While many quick-fix or fad diets out there promise easy results, I can attest that none of them work for the long haul, and most of them are not meant to nor should be as they can actually create adverse results in the long run.  How do I know?  I've tried virtually every one of them out there.  The result?  I ended up quitting after the weight loss was achieved and gained it all back, plus some.  The real deal to losing weight is to learn what our bodies need for fuel, how calorie intake and output works, and understand our emotional and mental connection with food.  I am not a dietician or a nutritionist, but the research is out there, and if you are willing to investigate in order to achieve a healthy weight and a healthy body, you can find out the same information.

Every change requires sacrifice.

Sacrifice is challenging but rewarding.

Maybe you can relate...  My experience with food was like most Americans I know.  I went out to eat once or twice a week (or more depending on my work schedule).  Rewards for accomplishments (like promotions or winning a race) or celebrations always involved food, and mostly comfort food.  Potlucks, salad bars, all-you-can-eat restaurants, large portion sizes, cleaning my plate, etc. never concerned me.  In fact, I didn't even realize how many calories I consumed by not taking control of my eating.  Every time I dieted, I felt deprived and hungry.  My brain would short-circuit and I would be angry and soon give up trying to do the impossible (eliminate carbohydrates, only eat cabbage, etc).  Sometimes I ate food when I was bored.  Sometimes I ate food when I was sad.  How did I get over this and become a successful eater?  I became informed.

I highly recommend reading Eat to Live by Joel Fuhrman.  Seriously.  Buy the book and read it.  If you implement his suggestions for healthy living, you may just find your life/health changes for the better.

Try to avoid being addicted to food.  I gave up a lot of things I used to love to eat because I learned that they were slowly killing my body.  Processed food = processed people.  I actually just discovered that there is a documentary called Processed People which I'd like to watch.  As Dr. Fuhrman says in his book, Americans can have the most unique opportunity in history, the ability to have wealth and not disease.  We can use our money to purchase whole foods that are good for our bodies and become disease free. (paraphrase is mine)

Think about it.  We often try to save money and we buy cheap food.  But that cheap food begins to slowly rot our bodies, and in the end, we will probably spend more money in the long run on medication and doctor bills than if we had used preventative measures.  I didn't realize that most heart disease is completely preventable.  If we just change our diets now, later on in life, we can continue to enjoy life without heart attacks, diabetes, and obesity.

Learn to enjoy whole foods!  If you are like me, you are addicted to certain foods that are not good for you.  How do you know if you're addicted?  Try eliminating a certain food, like cheese, and see if you feel weird for a couple of days or are angry that you can't eat it.  Most people are addicted to heavy, comfort foods.  Some examples of comfort food include macaroni and cheese, pizza, meatloaf, cookies, green bean casserole, ice cream, etc.  These foods may taste great and give you that satisfaction temporarily, but they should be avoided most of the time.  Rarely eat comfort foods and try to overcome your addiction to them.

Once again, I HIGHLY encourage you to read Eat to Live by Joel Fuhrman.  He explains the research, the positive benefits to be gained by eating the right foods, and encouragement for achieving a healthy body weight and a disease free body.

Won't you change your bad eating behaviors?  I'm trying to.  Join me and use my blog documenting my success and failures as support for your own eating challenge!

The Salad is the Main Dish

This is the mantra of Dr. Fuhrman's book, Eat to Live.  Though I am not on the other side of the weight loss challenge, I have made some amazing strides towards a healthy, maintainable weight by implementing the information I received through his book.

This is me at my heaviest in 2006.  I weighed slightly over 200 lbs.  I didn't have a good concept of how to lose weight and though I actually exercised quite a bit, my poor eating habits inhibited me from the weight loss goals I had been trying to achieve for most of my adult life.  

I had to change my mindset and I had to be dedicated to an entire lifestyle of healthy living that had eluded me.  I had done crash diets of all types for several years that had left me heavier each time I quit them.  I came face to face with losing my career over my weight issues.  I am in the United States Navy, and they have strict body fat and weight standards that I was not meeting.  A co-worker and friend of mine recommended Eat to Live.  I was skeptical because I didn't want a quick fix.  I needed something that would work for the long haul.  I read the book, started following the directions, exercised, and watched the weight drop off.  

It is now 2010, and I weigh 150 lbs. as of today.  I have lofty goals to continue losing weight, and to reach my body's ideal goal weight.  I know that with the same dedication, I can achieve the goals that I have.