If I had just one chance to give a single piece of health advice to someone who asked, I would say “Eat more fruits and vegetables.” That’s it.  

If you’re eating more fruits and veggies, you get two benefits: The first is that you eat more phytonutrients, micronutrients, flavonoids, vitamins, fiber, and all the other good and as-yet-unnamed components of a leaf of spinach or a slice of kiwi.  

If you’ve never visited “Your Health is on Your Plate” before, visit Lets Start at the Very Beginning to get a jumpstart protecting the health and well-being of the ones you love!! Then check out “A Milestone Celebration — Your Favorite Posts” and “The Most Popular Blog Posts of All” for more great ideas and recipes! Wondering why I capitalize the “f” in Food? See Food with a Capital F.

No matter how many fruits and vegetables you eat, if you’re still hungry you should feel free to eat more. They are the best snack. They are often the basis for a great meal. If you don’t eat more than 1 or 2 servings of fruits and vegetables a day, there’s plenty of room for improvement; if you eat 4-6 servings, the same is true. Think your lunch is complete? What about adding a few carrot sticks, or roasted eggplant slices sprinkled with fresh parsley, or homemade potato salad or applesauce, or celery sticks with hummus, or mango sprinkled with lime juice, or braised celery, or pickled green tomatoes, or chopped tomato/cucumber salad wrapped in a collard green leaf? What about an apple or half a pint (or more) of strawberries for your 3 p.m. snack?  Strawberries dipped in dark chocolate? Go for it.

Does this advice sound like something your mom would have told you? It should. 

Think about this: This is the accumulated wisdom of the centuries, the millennia, and further. We are the ones whose families’ guidance and customs gave us perhaps a slight advantage. We are the survivors. Is that mere happenstance? Maybe not.

Stay tuned for next week’s Health & Nutrition Advice 201. 

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The girls are laying well now, and we’re getting 5-7 eggs per day.  As the days lengthen and the weather warms up, we’ll be collecting many more eggs than we can use.  Our plan is to sell them by the half-dozen, and to donate ALL funds to a local community garden.  Send a note if you live nearby and you’d like to be on the list.

If you’ve never visited “Your Health is on Your Plate” before, visit Lets Start at the Very Beginning to get a jumpstart protecting the health and well-being of the ones you love!! Then check out “A Milestone Celebration — Your Favorite Posts” and “The Most Popular Blog Posts of All” for more great ideas and recipes! Wondering why I capitalize the “f” in Food? See Food with a Capital F.

This afternoon my plans are to feed the chickens, clean out the coop, lay in some fresh bedding, spread the old bedding in the garden, and then come inside for a bowl of gorgeous magenta-colored beet soup. Here’s your recipe for the soup:

1 tsp olive oil

1/4 onion, chopped

1 clove garlic

2 cups steamed beets

1 cup vegetable broth

1 cup coconut milk

1 / 2 t salt

1 / 2 t black pepper

Add oil to a hot frying pan and heat until the olive oil becomes fragrant.  Add onions and fry just until beginning to brown around the edges.  Add garlic and fry 1-2 minutes more.  Don’t stop watching during the last few minutes; you don’t want the garlic or onions to burn.

Pour all the ingredients into a Vitamix or other high-speed blender and spin until smooth.  Let it spin a few more minutes until it warms and begins to steam.  Serve plain, with a spoonful of Greek yogurt on top, or with a sprig of dill.  Or both.  It’s also great served with a fried egg.  A dazzling orange-yellow yolk alongside a white bowl filled with bright purple-pink soup is a sight to behold.

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There’s going to be a celebration today, and although we’ll have the big game on, we’ll also have our big game on. In addition to the Super Bowl, today we’re celebrating the 80th birthday of Chef Ira, my hero and my dad. In honor of Chef Ira, we’re looking forward to both the football and the “food-ball” games!

If you’ve never visited “Your Health is on Your Plate” before, visit Lets Start at the Very Beginning to get a jumpstart protecting the health and well-being of the ones you love!! Then check out “A Milestone Celebration — Your Favorite Posts” and “The Most Popular Blog Posts of All” for more great ideas and recipes! Wondering why I capitalize the “f” in Food? See Food with a Capital F.

I’ve written before on this blog about the cooking skill of our beloved friend, neighbor, and honorary aunt, Connie. This morning, Connie and I talk while she stands stirring her legendary bechamel, later to be poured over pans of roasted mushrooms and steamed green beans, and then sprinkled heavily with flash-fried shallots — dusted thoroughly with salt and white pepper — for a spectacular, real-food-reimagining of a vintage-1950s, American, green bean/cream-of-mushroom-soup casserole.

Since this meal will be served buffet-style, Connie has decided to dispense with the standard tossed salad requiring two hands to serve, and to prepare instead a dipping salad. Her dipping salad consists simply of fresh hearts (the short, firm inside leaves) of Romaine lettuce standing at attention, like ladyfingers, around a bowl of a classic French dressing. Have a look see here. Connie wastes nothing. “It would be like throwing away flavor.”  

Weeks ago, Connie swirled an almost-empty jar of dijon mustard with vinegar for use later in a salad dressing or marinade. This past week she poured 1/2 cup vinegar, 1 cup olive oil, the rinsings from the aforementioned dijon mustard jar, and herbs (start with thyme, oregano and basil) and spices (start with ground black pepper), into an almost empty mayonnaise jar for a simple, elegant, and deeply flavorful salad dressing that can be used as is or as a base for a range of variations.

For a Russian-style dressing, Connie adds a tablespoon of tomato paste. For a Caesar-inspired salad, she adds a teaspoon of anchovy paste, or more to taste. “You could also use fish sauce,” she says. “Or tabasco sauce.” I would like to try a couple tablespoons of Greek yogurt and a half-teaspoon of honey sometime.  That might taste good spooned over some Belgian endive and grated carrots.  Of course it’s also great plain. Just keep it nice and cold until right before serving time.

Check out the photos on my facebook page at Roxanne Breines Sukol, and enjoy the day!

Follow Dr Sukol’s posts on Twitter @RoxanneSukolMD and on Facebook at Roxanne Breines Sukol or Your Health is on Your Plate.

This past week my nephew asked me what I knew about the ANDI, or Aggregate Nutrient Density Index. See the chart here. The ANDI assesses a food’s vitamin, mineral, antioxidant and phytochemical content PER CALORIE to come up with a number that reflects its nutrient density. Note that 1) not all major vitamins are included, and 2) this is the amount of nutrition per calorie, and not the total amount in the food. It’s critical to understanding the ANDI.

If you’ve never visited “Your Health is on Your Plate” before, visit Lets Start at the Very Beginning to get a jumpstart protecting the health and well-being of the ones you love!! Then check out “A Milestone Celebration — Your Favorite Posts” and “The Most Popular Blog Posts of All” for more great ideas and recipes! Wondering why I capitalize the “f” in Food? See Food with a Capital F.

ANDI scores foods not by the quantity of nutrients in a particular volume (e.g., ½ cup), or in some standard weight (e.g., 4 oz.), but in each CALORIE. Because of this, low-fat items like kale end up with a high score, but high-fat items like nuts get an unexpectedly low score.  So the ANDI score turns out, inadvertently, to be an effective way to cut calories without counting calories. Just don’t rely on it to identify highly nutritious foods that are also high in calories. Why? Because their high-calorie state spreads out all the nutrients over many more calories. Not just high-fat foods either. Even fruits get a lower rating. 

Dr. Joel Fuhrman, who made up the ANDI, recommends that 90 percent of an individual’s diet be composed of plant-based foods with high ANDI scores. Wow, that seems high. Why not 100%?, you might ask. Diets restricted to foods with high ANDI scores are deficient in fat. Nor do they contain sufficient fat-soluble vitamins, like A, D, and K. That fat-soluble vitamins are not part of the ANDI equation, I consider a major shortcoming. I see no reason to strictly limit olives, walnuts, chickpeas, navy beans, apples, swiss cheese, grapes, bananas, and peanut butter. Though adding foods with a high ANDI is a good way to increase the nutritional content of our diets, 90% is an awfully strict standard. A more realistic goal might be to increase your current intake by 10-15%. You can take it up another notch if and when you’re ready. 

Nutrients incorporated into the ANDI score include minerals such as calcium, magnesium, iron, zinc, and selenium; vitamins such as B1, B2, B6, B12, C, and E; phytochemicals and antioxidants such as alpha carotene, beta carotene, lutein, zeaxanthin, glucosinolates, and lycopene; and fiber, both soluble and insoluble. ANDI also incorporates the ORAC (oxygen radical absorbance capacity) score, which is a fancy way of conveying antioxidant strength. We don’t have a good system for measuring the phytochemical and antioxidant content of foods, despite their major benefits. ANDI seems to me a decent proxy.  

One last interesting observation:  It’s hard to believe that we have identified every last nutrient there is to know about. I think it’s a safe guess that the foods with the highest concentration of nutrients may also be likely to harbor other as yet unidentified nutrients.

To summarize, ANDI is simply a reflection of your grandmother’s sage advice:  Eat your vegetables. I don’t really need an index for that.

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I promised a friend that this week I would talk about the four main kinds of stripped carbs in processed edible items.  They are: white flour, white rice, corn starch or syrup, and sugar.  White flour is wheat stripped of its bran and germ.  White rice has been stripped of its husk.  Corn starch and corn syrup are derived from corn.  Sugar is extracted mostly from sugar cane, and less often from dates or beets.

If you’ve never visited “Your Health is on Your Plate” before, visit Lets Start at the Very Beginning to get a jumpstart protecting the health and well-being of the ones you love!! Then check out “A Milestone Celebration — Your Favorite Posts” and “The Most Popular Blog Posts of All” for more great ideas and recipes! Wondering why I capitalize the “f” in Food? See Food with a Capital F.

You may have heard of “enriched” white flour.  This is stripped flour to which minerals and vitamins (mostly iron and B vitamins) have been added so as to prevent anemia and other nutritional deficiencies.  Or you could eat whole grain wheat.  “Enriched” is the industry’s term, not mine.  I would call it “stripped flour with B vitamins and iron, but still without the fiber or the oil-rich germ.”

You may also have heard of “fortified” flour.  This is stripped flour to which folate has been added.  Folate deficiency turns out to be the cause of a particular class of birth defects called neural tube defects, of which spina bifida is the most well known.   Congress mandated that flour be fortified beginning in the 1990’s, approximately 20 years after a causal link began to be established between folate and spina bifida.  You could eat fortified flour.  It still has little or no fiber.  Or you could eat whole grain wheat.

Shortly after rice stripped of its husk was first introduced into the food supply in Southeast Asia, a significant rise was noted in the numbers of deaths from a disease called beri-beri.  Thousands died.  Beri-beri turns out to have been caused by a deficiency of thiamine, which was, not surprisingly, present in the husks that had been removed.  So now white rice is “enriched” with thiamine.  But then again you could eat whole-grain rice.

Corn starch and corn syrup are used extensively in the processed edible-items industry.  Actually, even that’s an understatement.  We began to eat large amounts of corn starch and corn syrup in the 1970s, soon after the industry identified corn syrup as a significantly less costly alternative to sugar.  

Everything is relative, however.  What’s less costly in one way turns out to have been exorbitant in another.  Rates of obesity in the U.S. began to soar.  When I traveled overseas in Europe this past summer, I checked ingredient lists in all kinds of products, and I did notice that whereas virtually all American candy and baked items are made with corn syrup, the French and British candy, cakes and breads are made with sugar.  There was also much less obesity.  Yes, I know the epidemic is multifactorial, and that it’s not being caused simply by corn syrup.  But this, nevertheless, is what I saw.

In nature, carbohydrate always comes with an intact fiber matrix, be it a fruit, a vegetable, a bean, or a whole grain.  Sugar comes from dates, beets, sugar cane, and fruit.  

So, what then?  Am I saying we can never eat anything sweet again?  No, definitely not.  We can all tolerate a treat now and then.  Maybe it’s a cookie every afternoon, or maybe it’s a slice of pie once a week.  But that’s not what’s happening.  Basically, we’re drowning in stripped carbs: Mini-frosto-hoho-choco’s for breakfast.  Or muffins.  Or yogurt with 4-5 teaspoons of corn syrup.  Doughnuts, crackers, or brownies for snacks.  Sandwiches for lunch, with corn chips.  Pasta for dinner.  

I can’t tell you exactly how much stripped carb you can tolerate.  You’re going to have to figure this one out on your own.  It’s going to depend on your particular metabolism, your genetic make-up, and how much you move, otherwise known as the amount of physical activity in which you engage on a regular basis.  Which works better for sweetening your oatmeal, maple syrup or raisins?  You can figure this out.

Just remember, for most of us it’s not carbohydrate per se that’s the problem.  It’s stripped carb, and that’s something entirely different.

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