A New Use for Your Kitchen Counters

This past week, one of my children came home for a long and lovely visit.  After years living several states away, and many months since his last visit, this time he had brought a friend.  In contrast to previous visits, however, the cupboard was unfortunately and embarrassingly bare.  We went shopping.


It was when we arrived home that we realized there had been an important change in the way we unpacked our groceries in recent years.  This was a change that had had a significant, though virtually invisible, effect on the way we ate.

As my son opened the refrigerator door and began to slide food onto the shelves and into the drawers, I lifted away the bags of fruit and began to spread them out all over the kitchen counters.  We had bought a beautiful assortment that included plums, kiwis, melons, mangos, peaches, and even a coconut.

That’s when I realized that I rarely put fruit in the refrigerator anymore.  Instead, I spread it out, often on a dish towel, to give each piece enough space to breath while keeping it from causing all the other fruit to ripen too fast.

It’s counterintuitive, but it works.  In contrast to what you might think, much less is wasted because you can always see what’s ripe, what’s good, and what’s left.  It greatly increases the likelihood of eating fruit for breakfast, for a snack, for dessert.  It guarantees that little or nothing gets forgotten in the back corner of a drawer.  It allows us to pick the ripest, readiest, sweetest-looking peach as soon as we walk through the kitchen.  The food on the counter turns out to be so appealing that folks engage in less of what I call “cruising the cabinets.”

In a way, it’s similar to the layout of a grocery store.  Produce first.  No supermarket puts the produce in a back corner.  Not a chance!  Each and every shopper is actually required to walk straight through the produce section on their way to the rest of the store, and it’s pretty much the same everywhere.  

 

Berries get eaten especially quickly of course, and if I soak them briefly in water with a bit of vinegar like I described in a previous post, they will last a few days no matter where I put them.   

 

Of course we put the melon in the refrigerator when we’re ready to cut it up and eat it.  We’ll move fruit into the refrigerator if we’re going out of town for a couple of days.  And I’ve been known to put a very ripe peach (sliced in half) or banana (peeled) into the freezer for use later in a smoothie.  Sometimes I also collect a few ripe pears and boil them down into pear sauce with an apple or two.  But those are the exceptions. In general, you can count on being able to find something sweet and delicious on our kitchen counters.  In fact, I haven’t heard any complaints this week.


YOUR HEALTHY PLATE: Vavavoom Carrot Juice

It’s 2 large carrots, 1/2 apple (cored and peeled), a very thin slice from a little knob of ginger, and 1/2 a squeezed lime.  Then it’s a Vitamix, 4-6 ice cubes, and yum!


So the thing is…this makes a great afternoon snack, or a delicious addition to a lunch, but it makes an unbelievably stimulating breakfast.  Va-va-voom!

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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!

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Follow Dr Sukol on Twitter @RoxanneSukolMD and follow her on Facebook at Roxanne Breines Sukol.

If You Won’t Trust Your Own Gut, Trust Mark Bittman’s

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!

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We’ve got a big problem in this country: we have lost the ability to listen to our own bodies.  We often eat things that make us feel downright sick.  And we pay no attention.  

We discount how we do feel in favor of how we think we should feel, at least according to the latest nutrition claims and advertising on that box of “Frosty-O-Jumbos” or even “Specialized Healthy Nutrient-Brand”.  

This summer Mark Bittman raised a ruckus when he wrote about having discovered, half a lifetime after it started, that the cause of his pharmaceutical-grade heartburn has turned out to be dairy.  Suddenly, he’s eating hot sauce and anchovies to his heart’s content, and it matters not one bit whether dinner’s at 7 or midnight.  Mark Bittman, a respected cook, foodie, food journalist, and columnist for The New York Times, has received so many responses that he can’t publish them all.  He reports that approximately one-third of respondents have discovered that they, too, have been able to heal their bellies by removing dairy from their diets.  It’s not just heartburn, bellyaches, constipation, or other gastrointestinal symptoms either.  Lots of folks have reported that symptoms related to their respiratory systems — including asthma, earaches, sinus infections, and even mouth sores — have also gone away.

This is all rather extraordinary to me.

Here we have an entire country filled with people who feel kind of sick, for one reason or another, and they have no idea why.  That’s pretty wild by itself, but it’s just half the story.  The other half of the story is that we continue to accept as dogma (truth) all kinds of food-related information, even in the face of significant evidence to the contrary.  We experience distressing symptoms, and then we ignore them.  We are influenced, encouraged even, to ignore our guts, even in the face of overwhelming evidence to the contrary.

It’s not dairy in particular that concerns me.  In fact, it might be dairy for me, and wheat for you, and processed corn-based products for the next guy.  What bothers me more is the fact that so many people are eating items that make them feel badly, and they aren’t making the connection.

When I was a little girl, I once got sick to my stomach shortly after eating a chocolate bar.  I did not eat another chocolate bar for many years.  Since then, I have more than made up for it.  But that’s not the point.  The point is that my brain made a connection.  

Think about the expression, “Trust your gut.”  This expression has a rich history.  If something seems not to agree with you, don’t eat it for a while.  See what happens.  See how you feel.  Allow your brain to make the connection.  Trust your gut.   



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Follow Dr Sukol on Twitter @RoxanneSukolMD and follow her on Facebook at Roxanne Breines Sukol.


YOUR HEALTHY TABLE: A Sunday Dinner in August

Last Sunday night we sat down to a wonderful dinner of…

thinly sliced purple peppers with whole grape tomatoes, dressed lightly with olive oil and salt; 

followed by…
Sauteed bass filets
Small red beets marinated in white vinegar
Roasted broccoli and eggplant
Corn on the cob

followed by…
Cubes of watermelon….

and washed down with iced tea…

ahhhhh….summer.


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If you’ve never visited “Your Health is on Your Plate” before, and you’re not sure where to start, visit Lets Start at the Very Beginning to get a jumpstart on protecting the health and well-being of the ones you love!!
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Check out “A Milestone Celebration — Your Favorite Posts” and “The Most Popular Blog Posts of All” for more great blog posts!
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Follow Dr Sukol on Twitter @RoxanneSukolMD.  
To comment on this post, follow Dr Sukol on Facebook at Roxanne Breines Sukol.

 


The Cultural and Commercial Power of the Food Industry

It was amazing, heart-warming, and deeply satisfying to see the joy on the faces of Olympic gymnast Gabby Douglas and her family as they realized that her scores had made her the best gymnast in the entire world.  She worked for it, she sacrificed for it, and she earned it.  The medal, I mean.  

Now Gabby Douglas can look forward to millions of dollars in endorsements to support her training, both past and future, and to pay back her mother for the commitment she made to this extraordinary child’s extraordinary career.  Gabby worked, she sacrificed, and she earned it.  I have no objection to endorsements by athletes of cars, jewelry, hotel chains and, especially, sports equipment.  That is not the subject of this post.  The subject of this post is endorsements of manufactured calories.  

Usain Bolt’s (track & field, Jamaica) representatives have him endorsing Gatorade, and Jessica Ennis’s (track & field, England) have made similar deals with Powerade (owned by Coca-Cola).  These drinks, both of which contain large amounts of high fructose corn syrup, may or may not be an acceptable choice for people training at the Olympic level.  The answer is much more clear for the rest of us — no way.  

It’s been reported that Kellogg’s Corn Flakes has already printed up boxes that sport Gabby’s smiling face.  The rapidity with which Kellogg’s scooped up this endorsement makes me a little queasy.  Not for Gabby, but for the rest of us.  What’s the not-so-subliminal message?  “Eat the stuff in this box if you’d like to be healthy and fit and beautiful.”  What are the facts?  There’s no connection; if anything, it’s probably the opposite.

What do you suppose it costs to become an “exclusive partner” of the Olympics?  Of the three exclusive partners of the 2012 Olympics (Coca-Cola, McDonald’s, and Visa), two are built on stripped carbohydrates.  They cause diabetes and obesity, not athleticism.  This is why it’s so important to Kellogg’s, McDonalds, and Coke to support the Olympics and to get those endorsements as fast as they can.  They are working to reinforce a set of assumptions that has become so deeply ingrained that we cannot see it.


For more information, check out The Controversial Science of Sports Drinks, published July 20, 2012, in the Atlantic.  This link was provided by the indomitable Judy Wilken, the energy and fire behind starchildscience.org

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If you’ve never visited “Your Health is on Your Plate” before, and you’re not sure where to start, visit Lets Start at the Very Beginning to get a jumpstart on preventing diabetes and obesity in yourself and the ones you love!!

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Check out “A Milestone Celebration — Your Favorite Posts” and “The Most Popular Blog Posts of All” for more great blog posts!

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Follow Dr Sukol on Twitter @RoxanneSukolMD.  

To comment on this post, follow Dr Sukol on Facebook at Roxanne Breines Sukol.



YOUR HEALTHY PLATE: Sprout Salad

Twice this week I brought to work a lunch that was particularly delicious, nutritious, crunchy, flavorful, satisfying and filling, not to mention easy and self-enclosed.  Not just that but it was incredibly inexpensive. 

Like many of the things we eat around here, it did not require more time all in all, but it did take some planning.  I prepared two jars, one with mung beans and the other with green lentils.  You can also use white beans, black beans, soybeans, chick peas, adzuki beans, or any other legume.  

Here is a step-by-step instruction kit for sprout salad.
2T dry beans of any kind, rinsed
water
jar
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olive oil
salt & pepper
1. Place the beans in a medium-sized glass or plastic jar, approx. 2-3 cups in volume, and fill the jar 2/3 full with water.  Then leave the jar on the kitchen counter and forget about it.  Time estimate:  3 minutes.
2. After 6-8 hours, or overnight, drain the water through your fingers while keeping the beans inside the jar.  Rinse once or twice, each time draining all the water.  Now lay the jar on its side and shake the beans so they rest along the sides of the jar instead of on the bottom.  Time estimate: 1 minute.
3.  Rinse the beans twice daily.  Continue to leave the jar by the kitchen sink.  It’s very important to leave them near the faucet where you will see them and remember to rinse them.  Do not put the jar into a cabinet or dark place or you will discover moldy beans in a few weeks.  Time estimate: 30 sec x twice daily x 3 days = 3 minutes.
4.  In 1-2 days you will see tiny root tails beginning to peak out.  In 2-4 days the sprouts will fill the jar at least halfway, if not higher, and they will be ready to eat.  Rinse the beans one last time, cover the jar with its lid and place the jar in the refrigerator.  I like sprouts better with small roots than with long ones, so I harvest on the early side.  Time estimate: 30 seconds.
5.  In the morning, open the jar, and add 1 teaspoon olive oil, 1/2 teaspoon salt, and a few shakes of pepper.  Then recap the jar, place it in your purse or lunchbag, and take it to work for lunch.  Time estimate: 30 seconds.  (Total time: 8 minutes)
Sprout salad is a great idea when you know that you aren’t going to have time to go to the supermarket to buy fresh greens that week.  If you keep a few containers of dry beans in your cabinet, then you can start a couple of batches whenever you’d like.  Plan to eat your sprouts 1-2 days after you refrigerate them.
Take whatever else you’d like to complement your wonderful sprout salad.  Today I brought multi-colored cherry tomatoes, watermelon slices, and some dark chocolate.  

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If you’ve never visited “Your Health is on Your Plate” before, and you’re not sure where to start, visit Lets Start at the Very Beginning to get a jumpstart on preventing diabetes and obesity in yourself and the ones you love!!

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Check out “A Milestone Celebration — Your Favorite Posts” and “The Most Popular Blog Posts of All” for more great blog posts!

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Follow Dr Sukol on Twitter @RoxanneSukolMD.  

To comment on this post, follow Dr Sukol on Facebook at Roxanne Breines Sukol.



The Most Popular Blog Posts of All

Gotta make this fast because my friend is coming over to garden with me today!

In honor of having reached (and now flown past!) the one-half-million-visit mile marker to Your Health is on Your Plate this past week, and in response to a number of recent requests for direction about where to go on the blog, and what to read first, I’ve compiled a list of the most popular blog posts of all.  They include recipes, food history, food chemistry, and a little bit about words.

Let’s make this crystal — mountain spring water — clear.  These are not necessarily my favorite blog posts (though I am somewhat fond of several), they’re yours!  These are the posts most visited by YOU, the reader, since I began blogging back in September 2009.

So enjoy, share with your friends and other people you love, and spread the word!  There is a world of difference between FOOD and manufactured calories.  Your pants will feel the difference, your body will know the difference, and your brain will thank you for the difference.  Sit back, relax, taste the flavor, enjoy your meals, and don’t forget to eat an ounce of dark chocolate every day.

Now then, this is a work in progress.  As you continue to vote with your keyboards, I’ll continue to keep an eye on where you go most, and share them with everyone.  Thank you again for all your support.


YOUR HEALTHY PLATE: Lia Huber’s Guacamole

 

I have to guess that if my counter is covered with large, ripe avocados, then yours is too.  Here’s something that you can do with them.  I’ve always been a big fan of putting hard boiled egg in guacamole, but the jicama is a beautiful addition that gives unexpectedly satisfying crunch
to this particular guacamole.  Don’t skimp on the lime juice!

2 large, ripe avocados
1 hard-boiled egg, peeled and coarsely mashed
2 tablespoons finely diced red onion
1/4 cup jicama, peeled and cut into a 1/4-inch dice
1/4 cup lime juice, divided
1/2 teaspoon oregano
1/2 teaspoon minced fresh hot chiles
Sea salt and freshly ground black pepper

Chop up the hard boiled egg on a cutting board until the pieces are on the small side but not tiny.  Then scrape the flesh from the avocados into a bowl, add in the egg, and mash “roughly” [Lia’s word] with a fork until more-or-less mixed. Add in the onion, jicama, 2 tablespoons lime juice, oregano, chiles, salt and pepper to taste.  If you’re me, just add in the rest of the lime juice now. Otherwise, add the remainder a teaspoon at a time until you’re happy with the taste. Serve in a beautiful bowl (preferably in the cream, yellow, orange, or red spectrum), or maybe on a small platter lined with bib lettuce.

Take care to blend the ingredients only until just barely mixed, but not so much so that the avocado becomes a smooth paste. You want to see chunks of the avocados along with the jicama, onion and egg. 

And here, from Lia, is a direct link to the recipe: 

http://nourishnetwork.com/2010/02/05/guatemalan-guacamole/ 

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If you’ve never been on “Your Health is on Your Plate” before, and you’re not sure where to start, visit Lets Start at the Very Beginning to get a jumpstart on preventing diabetes and obesity in yourself and the ones you love!!

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Then, scroll down and check out “A Milestone Celebration — Your Favorite Posts” to find a list of great blog entries!

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Follow Dr Sukol on Twitter @RoxanneSukolMD.  

To comment on this post, follow Dr Sukol on Facebook at Roxanne Breines Sukol.



Intact Carbohydrate

I’ve been thinking about the fact that carbohydrate virtually never grows in nature without the fiber attached.  Think about it:  meadow, garden, orchard — they’re all growing vegetables, beans, fruit and grains with the fiber matrix intact.

Along these lines, why do we call flour that’s been stripped of its fiber and germ “refined”?  What’s refined about flour?  When I look up the meaning in the dictionary it says that refinement means to remove the course impurities.  Really?  That got me thinking.

Whose idea was it to imply that the germ and bran are coarse impurities?  I’m pretty sure that it was not a nutritionist.  

I’ve written previously about how words carefully chosen can be employed to influence large populations to behave in ways that they would not otherwise.  Consider, for example, the fact that yogurt without any flavoring is called plain, when it could have been called pure.  Which would you rather buy?

Under the radar, a war of words influences our purchasing and consumption behaviors to an extraordinary degree.  Did you know there’s a special name for nutrition information displayed on the boxes of items like breakfast cereals, crackers, and the like?  It’s called advertising.  

So if word selection is that important, and worth as much to the food processing industry as I believe, then I am offering an alternative tool, to level the playing field as it were.  At the very least it should be a fair fight, and how can it be, when most of us don’t even realize that it’s going on? 

 

I am offering a new term for whole meal, whole grains, beets, dates, and any other food that is rich in carbohydrate and has not been stripped of its fiber matrix.  I’m going to call it intact carbohydrate, as opposed to stripped.  Intact carbohydrate is what you find when you walk outside and pick a tomato.  Or a peach.  Or a green bean.  Or a grain of wheat.  Stripped carbohydrate is what you find in supermarkets and loads of restaurants.

If refined carb is the Western diet’s default setting, then carb that hasn’t been tampered with, even though it grew that way for thousands of years, needs a special descriptor.  That’s the reason for having to call flour “whole-grain.”  As customer demand increases for food that grew the way nature intended, grocery stores are now filling with foods described as organic, grass-fed, pastured, free-range, and so forth.  Consider the fact that those none of those words were necessary 100 years ago.  

Instead of using the term refined carbs, we can call whole grains and fruits (and vegetables and beans) INTACT carbohydrates.  Fussed-with, tampered-with, refined carbs are “stripped.”  After all, having been stripped of their bran fiber coat, or their fiber matrix, that’s what they are.   Intact carb requires no special descriptors; it is what it is.  Intact carb is less likely to be found in a box, by the way.  Intact carb is carb the way nature intended.  Intact carb is food.  Intact carb is found in abundance in the produce section.  It’s potatoes, apples, oranges, lettuce, onions, peppers, kale, cauliflower, rhubarb, broccoli, and kohlrabi, not to mention whole-grain flour and brown rice.

 

Intact carb is NOT food starch, modified food starch, white flour, high fructose corn syrup, sugar, enriched flour, fortified grain, white rice, polished rice or reconstituted anything.  

 

 


YOUR HEALTHY PLATE: Fresh Tomato Salad

This is not the time of year to turn on the oven.  Or the stove, for that matter.  But the tomatoes are starting to ripen, and you won’t need more than a knife and a cutting board for this recipe.  It’s simple, but it’s oh-so-much more than the sum of its three ingredients.

If possible, start with warm tomatoes, straight from the garden.  If not, room temperature tomatoes will work just fine.  But do NOT make this salad with cold, recently refrigerated tomatoes unless you like the taste of corrugated cardboard.
By the way, the end result looks particularly beautiful if you can get more than one color of tomatoes.  But it’s a great recipe either way.
3 medium-large tomatoes or 2 cups of cherry tomatoes
3 tablespoons olive oil (it’s a generous amount, but you need it)
1 teaspoon kosher salt
If you’re using large tomatoes, turn them on their side and slice through them into large round cross sections.  Then layer them in a large shallow bowl. 
If you’re using cherry tomatoes, slice each one in half, and toss them into the bowl. 
Then sprinkle on the salt and olive oil, and mix well.  Give it a at least a few minutes to make a juice at the bottom of the bowl before you serve it.  

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If you’ve never been on “Your Health is on Your Plate” before, and you’re not sure where to start, visit Lets Start at the Very Beginning to get a jumpstart on preventing diabetes and obesity in yourself and the ones you love!!

———————————————————————-

Then, scroll down and check out “A Milestone Celebration — Your Favorite Posts” to find a list of great blog entries!

———————————————————————-

Follow Dr Sukol on Twitter @RoxanneSukolMD.  

To comment on this post, follow Dr Sukol on Facebook at Roxanne Breines Sukol.