D-D-Dirty Dozen

Dirty is good in some things: dirty martinis, dirty jokes, dirty dancing, even dirty pop. Dirty produce? That's a big no no! Who willingly wants to eat a big mouthful of pesticides? Gross. That's exactly what you get from eating conventionally grown fruits and veggies, no matter how much you wash them. Peeling may help, but you end up losing vital nutrients as well as wholesome fiber. Not to mention pesticides can reside IN the food item itself.

Why should you care about ingesting pesticides? Well pesticides are meant to KILL PESTS. I'm sure if they are deadly enough for those suckers, than by no means are they healthy for you. They say you are what you eat, so why would you want something harmful in your body? Small doses of pesticides can lead to damage in human health, especially in pregnancy and early childhood.

Now I know we all can't run out and shop at Whole Foods aka "Whole Paycheck", (I should know, I'm a broke student myself), but there are certain fruits and veggies that are highly recommended to buy organic to help keep your risk to a minimum. There are a few different lists floating around, but the one I like to refer to is presented by the Environmental Working Group (EWG). They are the nation's leading environmental health research and advocacy organization, providing information so that consumers, like yourself, can make educated healthy choices.

I present to you *drumroll*...

THE DIRTY DOZEN!

Try to buy these items organic when possible.

1. Apples
2. Celery
3. Sweet Bell Peppers
4. Peaches
5. Strawberries
6. Nectarines (imported)
7. Grapes
8. Spinach
9. Lettuce
10. Cucumbers
11. Blueberries (domestic)
12. Potatoes 

Plus 2: Green Beans, Kale

And in conjunction with the Dirty Dozen, there is also a list called the Clean Fifteen, which lists produce with the least amount of pesticide residues.

CLEAN FIFTEEN

Organic not necessary, so eat these with little worry!

1. Onions
2. Sweet Corn
3. Pineapples
4. Avocado
5. Cabbage
6. Sweat Peas
7. Asparagus
8. Mangoes
9. Eggplant
10. Kiwi
11. Canteloupe (domestic)
12. Sweet Potatoes
13. Grapefruit
14. Watermelon
15. Mushrooms

So remember, eating healthy doesn't have to break your budget. Keep in mind of the Dirty Dozen, and buy those items organic when possible.  Here's a printable guide provided by EWG that you can take with you on your next grocery trip!


Sources:
http://npic.orst.edu/health/preg.html
http://www.ewg.org/foodnews/summary/

200 Calories...Visually Presented

It may be hard to gauge how many calories a food item might have. The guys at wiseGEEK presents 68 different food items of what represents 200 calories. From celery to burgers, even Bailey's Irish Cream! Definitely puts into perspective how calorie dense some foods are, mostly the junk. Just a visual way of showing why it's so easy to go overboard with fast foods, chips, and candy. You hardly get any substance. Which is why I always advocate to people who want to lose some weight..."EAT MORE VEGGIES!". Not only will the bulk (and fiber) keep you full, but it's packed with tons of awesome vitamins and minerals that you need. Also, the additional fiber will keep you regular on the toilet. It's a win-win.    

I posted a few of my favorites. Definitely check out the full gallery!

http://www.wisegeek.com/what-does-200-calories-look-like.htm

Broccoli

Apples Slices

Jack and the Box Chicken Sandwich

French Fries

Glazed Doughnut

Bailey's Irish Cream (2 oz)

Gummy Bears

Bacon (of course)

Homemade Chai Tea Concentrate

variety of spices found in Chai

Chai tea is any tea (typically black) simmered with a variety of spices to give its signature exotic taste, then a sweetener and cream is added to complete it. Rooibos (red) chai tea is pretty much Thai Milk Tea.

I went on a retreat out in Joshua Tree for New Year's Eve and decided that this was appropriately hippie enough to whip up and share with my fellow campers. It was my first time brewing a batch, but it's really simple to make and tastes absolutely amazing. Got tons of compliments! The only thing I would change for myself would be to add more spices (perhaps ground cinnamon?) or change the ratio of Chai mix to milk. I prefer a strong tasting Chai!


Adapted from Tasty Kitchen
Makes 8 servings

Ingredients

• 4 cups Water
• 1 stick Cinnamon
•  ½ inch Fresh Ginger Chopped
• 8 whole Cardamom Pods
• 2 whole Star Anise Pods
• 10 whole Cloves
• ¼ teaspoons Whole Black Pepper
• ½ teaspoons Ground Nutmeg
• 1 large peel Orange Zest
• ½ Vanilla Bean
• 10 teaspoons Black Tea (Or 10 Tea Bags)
• ⅔ cups Brown Sugar
• 1 Tablespoon Honey 

Directions

1. Bring water to boil.
2. Lightly toast whole spices (cinnamon stick, cardamon pods, star anise pods, whole cloves, whole black pepper) for 5 minutes, or until aromatic. Toasting spices prior helps open up the flavors and bring an extra depth of flavor.
3. Once water boils, remove from heat. Steep tea, toasted whole spices, ground nutmeg, orange zest, and vanilla bean for 20 minutes.
4. Strain mixture, the add brown sugar and honey. Store in the fridge.
5. Making Chai Milk Tea: Mix 1:1 ratio of Chai mix to milk. (Your choice, I used Trader Joe's Unsweetened Almond milk). Can be served either hot or cold. Perhaps blended with ice for a frozen treat? Obviously I served it hot to combat the chilly desert cold at night. Definitely hits the spot!

Locavore

(noun): A person interested in eating food locally produced, not moved long distances to a market.

This would apply to anyone concerned about sustainability and eco-conciousness.

Normally, much of the food that you find at a chain market travels thousands of miles on a truck before getting to the market, causing excessive use of gas and creation of pollution.

Shopping at farmer's markets not only supports local farmers (by cutting out the middleman), but also cuts down unnecessary wastes of natural resources. By definition, "local" food is within a 100 mile radius, which is much less compared to 1,000 miles. There's less time travel between the item to the customer, ensuring maximum freshness.

I love shopping at farmer's markets. I've gotten THE BEST strawberries at the East Hollywod Farmer's Market. It's great to know you're supporting your local community AND receive awesome quality produce at the same time.

The weather is warming up, and it's definitely a great time to visit your local farmer's market. Plus you gotta love all the free samples :)

Ancient Grains

What in the world is an "ANCIENT" grain?

This has been a new popular food trend popping up all over the place. By definition, an ancient grain (which by the way are not all technically grains) have been around forever and unchanged. This is opposed to corn, rice, and modern varieties of wheat, which have undergone selective breeding over thousands of years, and look and taste much different from their previous ancestors.

 And just like the 7 wonders of the world, there are 7 ancient grains!
(All nutritional values are based on 1 cup cooked)

1. QUINOA: Pronounced "keen-wah". Considered a complete protein (most plant based foods are incomplete protein as opposed to meat souces).
•  Protein/Fat/Carb/Fiber: 8g/4g/39g/5g
•  High in magnesium, phosphorus, manganese
2. SPELT: Popular grain in ancient Greece.
• Protein/Fat/Carb/Fiber: 11g/2g/51g/8g
• High in niacin, magnesium, phosphorus, copper, manganese
3. AMARANTH: Favorite grain among the Aztecs and American Indians.
•  Protein/Fat/Carb/Fiber: 9g/4g/46g/5g
•  High iron, magnesium, phosphorus, manganese
4. BUCKWHEAT: A fruit seed related to rhubarb, originating from central Asia.
• Protein/Fat/Carb/Fiber: 6g/1g/33g/5g
• High in magnesium and manganese
5. MILLET: Smallest of all grains. Commonly used in bird feed :P
• Protein/Fat/Carb/Fiber: 6g/2g/41g/2g
• High in manganese
6. BARLEY: Oldest of all grains. 10,000 years old. Originated in Middle East and North Africa. Comes in hulled (w/ bran) and pearled (w/o bran). Think of it like brown and white rice.
• Protein/Fat/Carb/Fiber: 4g/1g/44g/6g (for pearled...can't find hulled values for cooked)
• High in manganese
7. RYE: Normally not eaten whole in mass quantities. Used in breads. Rye flour is also available.
• Good source of protein, fiber, manganese, selenium

I haven't tried spelt, amaranth, or millet, but the others are great additions to your grain pantry. Quinoa has a chewy texture and a nutty taste, and is great in hot dishes or cold salads. I eat buckwheat in the form of noodles (soba) which is a staple in my diet. Love how fast it cooks (5 minutes). Barley is delicious is stews and soups. And rye I've only had in bread which add a great flavor...normally eaten with pastrami!

There are some common misconceptions that ancient grains are "better" than regular grains. I think whole wheat and brown rice are great as well, but these are definitely some great options to add variety to your plate.

CDA Annual Meeting 2012

I had the opportunity to attend my first dietetic conference few weeks ago in April. This one was hosted by the California Dietetic Association (CDA) and took place at Ontario this year.

I definitely enjoyed myself, attending numerous presentations about new finds in nutrition. One of my favorite speakers was Douglas Paddon-Jones who talked about protein source, distribution and intakes for optimal health throughout the lifespan. His findings state that we don't necessarily need to add more protein into our diet, but a redistribution of our protein sources can greatly maximize our protein synthesis (ie muscle formation) for optimal health. For example, a typical American breakfast is carb heavy (cereal, pancakes, muffins, toast), lunch is moderate protein, and dinner tends to be very protein heavy. His findings state that there is a threshold of protein synthesis with 30g of high quality protein in one meal (vs. another experiment he conducted of 90g of protein did NOT produce 3x protein synthesis, as it was similar results to 30g of protein). So what does this mean? Any excess of protein from a meal does not benefit a person in regards to protein synthesis.

Here's a short video clip highlighting the points:

Another aspect of the conference was the exhibition. Meaning lots of free SWAG! Here's my loot on both days it was open for viewing. Lots of samples to try out and a few cool things such as reusable tote bags, measuring spoons, cutting board, water pouch, and of course pens.

I haven't gotten the chance to try EVERYTHING yet, but here are a few noteworthy ones I'd like to share.

Flatout Flatbread (Light Spinach): One of the biggest items I managed to score (it says "For Display Only", but I was able to finagle it!). A full-size sample of spinach wraps. These are low-carb (15g) wraps high in fiber and protein (9g each). I find it kinda ridiculous that the first ingredient on the label is WATER lolz. Taste wise, not so good. It has a chalky texture to it. Tried making quesadillas, and even the cheese couldn't mask the grossness. High hopes for this product. FAIL.

Pop Chips (Jalapeno Potato, Sweet Potato, Thai Sweet Chili Potato): All brand new flavors to the Pop Chip line! These things are never fried or baked...but POPPED! A lower fat snack alternative to regular chips. Jalapeno definitely has a spicy kick to it. Sweet Potato tasted like sweet potato. And Thai Sweet Chili and had a sweet and savory taste to it. Good flavors!

VitaMuffin VitaTops (Deep Chocolate): These sounded promising. Can't go wrong with chocolate right? And high fiber content of 9g?? Hmm, didn't taste terribly bad. Wasn't great either. Pass.

Udi's Gluten Free Muffin Top (Blueberry Oatt): My first try of a gluten-free product! Gluten-free meaning no wheat products (ie. regular all-purpose flour). This particular product is made from oats. Tasted ok.

Chimes Ginger Chews (Peppermint, Mango, Orange): These things pack a strong punch of ginger flavor Ginger is second on the ingredient list (next to sugar). Good tasty alternative to ginger ale soda (which most brands really doesn't have any significant ginger) if you get motion sickness.

Somersaults: They main ingredient is sunflower seeds, with the rest being a combination of whole wheat flour, sesame seeds, vital wheat gluten, sunflower oil, evaporated cane juice, and chicory root. They ended up being crunchy bites. These actually were pretty tasty. I really enjoyed the sweeter flavors (dutch chocolate, cinnamon crunch versus the savory ones. Has 6g protein and 3g fiber. Sensible snack.

Western Bagel (Alternative Bagel): This was probably my favorite one. So good that I ate all my samples! Just kidding, I gave them all out because I thought it was the best tasting one. Had a very pleasing taste and texture. I tried the Sweet Wheat one. What I really liked about this was that it was high fiber (7g) AND high protein (8g). Checking the nutritional label it's a bummer that the high fiber is from inulin and not whole wheat. Enriched wheat is always missing nutrients compared to whole wheat. But I still think it's still a good option in terms of a carb source on the go!

Looks like this year, high fiber is a big thing. Many of these products are boasting high fiber through the use of inulin (also found in FiberOne bars), which in my personal experience creates SO MUCH GAS. Not sexy.

Overall, I still prefer whole foods over packaged goods. Not only do you get so much more nutritional benefits, it's tastier too! Win-win situation.

I like to *poke poke*...Tuna Poke!

photo courtesy of Tim Wut

I had tuna poke (pronounced POH-kay) before, but recently I had this interesting variation at K'Ya restaraunt in Laguna Beach that my roommate took me to. It's sweet and savory with a beautiful sheen to the dressing. I tried looking online for a similar recipe but none provided that sweetness I loved, so I made this one up on the fly, but it came out really well. Super easy to make...promise! 

Ingredients

• 1 lb sashimi grade tuna
• 1 pickling size cucumber (the small ones), peeled
• 1 avocado (ripe but slightly stilll firm)

Dressing

• 2 tbsp soy sauce
• 2 tbsp agave nectar
• 2 tbsp sesame oil
• 1 lime (juice only)
• 1 tbsp grated fresh ginger
• 1 scallion finely diced (white and light green parts only)

Extras

• Sesame seeds
• Furikake (rice seasoning...has dried seaweed)
• Fresh seaweed salad
• Black pepper
• Green tops of scallions

Directions

1. Mix all the dressing ingredients together in a small bowl. Set aside.
2. Cut the tuna, cucmber, and avocado in 1/4 inch cubes. Place all in a large bowl.
3. Drizzle the dressing all over tuna, cucumber, avocado mix. Toss gently, avoiding mushing the avacado.
4. Toss in any extras you like! I put sesame seeds, furikake, seaweed salad, fresh cracked pepper in mine. Garnished with green onions leftover from the dressing. But you can always get creative :)
5. Serve immediately. Goes great with rice balls, tortilla chips, fried wonton strips, salad, etc.