Michael Pollan on Oprah

Ok so I just posted a couple days ago that if your cereal is changing the color of your milk you need to change your cereal. That saying was from Michael Pollan who is a journalist and a food expert. He was on Oprah yesterday and I was SOOO excited to watch my DVR today to see it. I thought the show was GREAT!

Oprah said these two phrases that I wanted to share:

“The low fat kick made everybody fatter!”

“We ALL have to start paying more attention to what we put in our bodies. Do you know where you food comes from, what’s been added, what’s been taken out, what happens before a label goes on it?”

If you have never seen the documentary Food, Inc, you should. I watched it on Hulu and I'm not sure if it's still on there but check it out. It is an eye opener for sure. This is the description, Food, Inc. lifts the veil on our nation's food industry, exposing how our nation's food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. Food, Inc. reveals surprising and often shocking truths about what we eat, how it's produced and who we have become as a nation.

Oprah began with a food quiz:

What is the most consumed meat around the world: beef, pork, goat, or chicken? The answer is goat. She stressed that the question was ‘around the world.’

Which food travels the furthest: grapes, tomatoes, or mushrooms? The answer, which most of you probably knew, is grapes.

How much milk vs. soda do children today drink compared to ? years ago (I didn’t catch how many years ago): the same, twice as much soda, or twice as much milk? The answer is twice as much soda. No surprise there.

Americans take in 3 million pounds of antibiotics each year, how many do livestock take in: 8 million, 11.8 million, 14 million, or 28 million? The answer is 28 million pounds. THIS IS SCARY!!!!

Michael Pollan stressed these facts:

• “Yes, we need to acknowledge the achievements of making food cheaper, but we also need to acknowledge that there is a cost to this.”
• “A lot of the food in a supermarket is not really food and does not deserve to be dignified with that label. It is an ‘edible food-like substance’.”
• “In other parts of the world there are populations eating a variety of different types of traditional diets who are not suffering from heart disease, diabetes, and obesity. It is not about counting grams of fat or carbs, or how much meat or fish you eat. It’s about whole foods and minimally processed plants, animals and fungi that our grandmothers ate.”
• “Avoid food products that a 3rd grader cannot pronounce. It’s not real food.”
• “Only eat food that will eventually rot.” Oprah asked, “But I thought everything rots?!” He said he knows of these little cakes stuffed with cream, golden in color that come in cellophane bags. “Two years after I got it, it was as soft and spongy as the day I bought it. Food is alive and it should die.”
• “Do you want to pay now for groceries or pay for a doctor later? When I was a kid, we spent 18% of our income on food and 5% on healthcare. Now we spend 9% on food, and 17% on healthcare.”
• “The low-fat kick made everybody fatter! People thought fat was the only thing that could make you fat. So they took the fat out and put more sugar in. A 99% fat-free yogurt has more calories than full fat because of the sugar.”
• “Eat all the junk food you want as long as you cook it yourself. Fries, cakes, and other baked goods are kind of a pain. Don’t deprive yourself of any pleasures, but earn them by making them at home.”
• Oprah asked, “What do you eat?!” He replied, “I cook a lot, I eat real food, cooking is the only way to take back our diet from corporations who want to cook for us. Corporations don’t cook that well, and they use too much salt and sugar. It’s not that hard, a little more time, a little more thoughtfulness, a little more money. I only buy pastured dairy, it has more beta carotene, omega 3’s, and other good stuff. I buy from farmers I know. I am picky about the meat I eat, I won’t eat feedlot meat. I eat grass-fed meat, it’s a very sustainable product. When cows are fed corn they grow faster but they also get sick, because cattle were evolved to eat grass. Eat meat that has itself eaten well.”
• Oprah: “We need a food revolution. Now people want corporations to cook for them because it all boils down to convenience.” Michael Pollan: “But if you know what it takes to make food that cheap, you lose your appetite.”
• Oprah: “But what about those that say, ‘We can’t afford to eat healthier.”Pollan: “It’s amazing that you can feed your family fast food cheaper than you can feed your family fresh produce. It’s because of our Federal Agriculture subsidy programs! We subsidize corn, soy, and wheat, but no fresh produce. We can get 1250 calories from $1 of processed food, but only 250 calories from $1 in the produce aisle. We’ve made it rational to eat badly. We need to change way we support farmers and encourage them to grow real food.”
• Oprah: “The consumer really is the biggest voice behind whether there will be real food or not.” Pollan: “This issue is very empowering, we get 3 votes a day. You don’t have to get everyone of them right, but if you get one right a day, buying sustainable food or food that’s humanely grown, whatever is important to you, as long as you vote with consciousness, things will change.”

My AH HA moment while watching this show was the fact that most Americans eat out at least 4X a week. I am guilty as charged. When I go through the drive through I've been thinking that if I get a grilled chicken salad or sandwhich I am eating clean. Well, it is the best possible choice on the menu but where do you think they are getting their meat from? Watch Food, Inc and I guarantee you won't want any meat at a drive thru again.

Kale Chips

Kale chips!!!

Recipe:

• Preheat oven to about 375*
• 1/2 - 1 bunch of kale. Tear the leaves off the thick stems into bite size pieces. Spread out on cookie sheets.
• Drizzle with about 2 tsp of olive oil
• Sprinkle with Parmesan, Asiago or your seasonings of choice. Plus a sprinkle of kosher salt.
• Bake for about 15 minutes, until edges are brown and kale is crispy when moved in pan.

Delicious!

Benefits of Kale

The health benefits of kale are attributed to sulfur-containing phytonutrients. These substances, according to research, appear to be able to reduce the occurrence of numerous types of cancers.

The exact mechanism is unclear....but researchers have concluded that such compounds in kale may trigger enzymes in the body that help to counter cancer promoting substances.

Kale, therefore, seems a great addition to any anti-cancer diet.

Its benefits don't just end there, however. Kale is also an excellent source of fiber, which is an important consideration for the millions of people who suffer from elevated cholesterol levels and in helping cleanse the colon.

Many people, when they think of sources of calcium, believe dairy products are the best choice. But the truth of the matter is that dark leafy vegetables like kale, broccoli, and spinach are better sources of calcium.

Another important consideration is that kale is extremely sparse on calories, has no saturated fat, and does not cause widespread allergic reactions like many diary products do.

In short, with kale, you can obtain your needed calcium without the guilt.

Fresh, Frozen, or Canned?

This is just a little tid bit I just heard on Dr. Oz that I get asked all of the time. Is it best to buy fresh or frozen vegetables/fruit? Dr. Oz said it is always best to buy fresh but you buy frozen you get 80% of the benefit. That means that if your wallet is a little light one week then buy frozen. Especially if you want a fruit or vegetable that is not in season buying frozen is the way to go. Then there are canned veggies. Usually inexpensive, they're also convenient since they have a long shelf life and won't take up any space in your freezer. Many canned veggies unfortunately contain sugar, salt, and other preservatives. They also undergo a heating process, which further decreases their nutritional value. So buy fresh first, frozen next, and never buy from a can if you can help it.

Keep a promise to yourself

When I tell somebody I'm going to do something if it's at all possible I do it. My mom taught me that once you make a commitment, you don't quit. I think the majority of people are like this, especially moms. However, when we tell ourselves that we are going to do something we don't have the same level of commitment. Why is that? Do we value ourselves less important? People always say, "I'm too busy to exercise," "I have to be there for the kids," "I've got too much work." You know what? These are little lies you're telling yourself, and they go against the laws of self-preservation, because the more healthy you are, the more you can give to other people. And that's the truth. I'm not asking anyone to be less of a mother or parent. I'm just saying: Put yourself at the top of the list so you can treat your body with as much care and respect as you'd give to someone else's—and then when someone needs something from you, you will be running on 100%.

Every day I make the choice to live as well as I possibly can. And that starts with exercise. I do not have the genetics or the body type to function without it. (In other words, my hips don't lie.) So I stopped fluctuating between "Maybe I'll work out" and "Maybe I'll take the day off." I wake up and KNOW that I am going to exercise today or at least get outside and do something physical. And guess what: I do not hate it anymore. Don't get me wrong—you won't see me jumping up and down going, "I love to exercise," but I no longer dread it. It's just something that I do everyday like making my bed.

The bottom line is, you cannot lose weight or get you body to where you want it to be until you make yourself enough of a priority to do the things you need to do to make it happen.

So stop saying "yes" to everyone else. Say "yes" to yourself. When you wake up stop saying "I'll try too" or "I want to but..." say "yes, I have decided to put myself first."

Is your cereal healthy?

I came across this interesting statement by Micheal Pollan,"Don't eat cereals that change the color of your milk." Micheal Pollan is the author of the popular "Omnivore's Dilemma" and more recently "In Defense of Food," has a new handbook out, "Food Rules," which is full of tips for eating healthily.

Any cereals that change the milk color are likely to be highly processed and loaded with chemical additives as well as refined carbs.
Here are a list of 10 cereals that pass the test by Nutritionist Susan L. Burke

1. Kashi GoLean: Kellogg's now owns Kashi, and it worries me that they’re now offering “crunchy” versions of my favorite cereal. “Crunchy” is code for “added sugar and fat,” but the original version of GoLean has only five grams of sugar per serving and is a mix of “crunchy fiber twigs, crispy soy protein grahams, and honey-toasted Seven Whole Grains & Sesame puffs.” Love those twigs and sticks!

1. 
   2. All-Bran Bran Buds: Another Kellogg’s original, Bran Buds contain psyllium, a natural fiber, and are low in sugar, fat and calories. It is the only “bran” cereal besides Fiber One that really stands up in milk.
   
   3. Product 19: Kellogg’s flaky fat-free corn cereal, this is low in sugar (four grams) and provides 100% of the Daily Value (for a 2000 calorie diet) for all B vitamins, vitamins E and C, plus 15% of vitamin A and 10% of vitamin D. It even has four grams of fiber per serving, and only 100 calories. I hate that the Nutrition Facts panel shows a cup of cereal with only a half cup fat free milk: add a whole cup on your way to three servings of nonfat dairy daily.
   
   4. Barbara's Shredded Spoonfuls: I like Barbara’s Cereals: not only are they very tasty, they contain NO artificial colors, flavors, preservatives, refined white sugar or hydrogenated oils. I especially like the texture and shape of the Shredded Spoonfuls. Eat them with some fresh strawberries and fat free milk. They contain only 120 calories per cup, are lower in sodium than most cereals (200 milligrams per cup) and provide four grams of fiber with only five grams of sugar.
   
   5. Cheerios: Stick with the original: General Mills’ original toasted whole oat flour “O’s” cereal, since new versions are candied up with sugar and calories. They hold only 110 calories per cup, no sat fat and four grams of fiber with six grams of sugar -- and the sodium is a reasonable 210 milligrams.
   
   6. Kellogg’s Complete Oat Bran Flakes: I like this flaky cereal because it’s low in fat and calories and has a lot of “oaty” flavor. It’s low in sodium (120 milligrams), fairly low in sugar (six grams) and has four grams of fiber.
   
   7. Post’s Grape Nuts: Although Grape Nuts are high in sodium (360 milligrams) a little of this low fat and low sugar cereal goes a long way and they are delightfully crunchy and nutty. Since this cereal is dense in calories (and weighs more per cup than flaked cereal), the serving size is about 1/3 cup instead of one cup. I add them to a flaked cereal -- just a couple of tablespoons -- for the crunch.
   
   8. Health Valley Organic Oat Bran Flakes: Health Valley Cereals, like Barbara’s Cereals, are made from organically grown grains, and contain no artificial colors, flavors or preservatives. They are delicious too. You can find Health Valley at many major grocery chains, as well as all natural foods sores. The oat bran flakes have a particularly nice nutty flavor, zero grams of fat, and only 15 milligrams of sodium. Add four grams of fiber and only four of sugar, and these organic flakes are a winner.
   
   9. When is cereal a great snack? When you try Nabisco’s Shredded Wheat ‘n Bran 100% Natural Whole Wheat MiniWheats. I love to eat these as a snack: they’re portable, crunchy and really satisfying. Fiber-rich (eight grams per serving), Shredded Wheat has been around for a while -- a long while -- so ignore all the sugar coated and fat laden versions and reach for the unadulterated bite-sized varieties, with no added sugar or sodium.
   
   10. General Mills' Total Whole Grain: Forget the sugar-coated version; original Total, like Product 19, is a good breakfast cereal for people who want to make sure they get 100% of their B vitamins, and other important vitamins each day, along with some fiber and minerals too. Although the sweetened versions appear to be taking over the aisle, be smart and stay with the tried-and-true nutrition.

Flax seed

Did you know there are two types of flax seeds? Brown and golden. I did not know this but I do now. Although the color and price differ, the nutritional benefits are the same. Most people prefer the golden flax seed because of it's nutty-buttery flavor.

Most stores sell flax seed in three different forms:

1. Whole flax seeds- You'll find golden and brown flax seeds in bulk bins or pre-packaged. This is the most economical way to purchase flax seeds. These will store well for a long time because the seed is in tact. But to get the benefits of flax seed, it must be ground before use. You can grid the seeds in a food processor, coffee grinder, or blender. I personally use my magic bullet to grind mine. Once ground, it must be stored in an air-tight container in the refrigerator or freezer. You can add whole flax seeds to almost any food, even when baking.

2. Ground flax seed. Also called "flax seed meal," you'll find pre-packaged golden and brown varieties on the grocery shelf or refrigerated section, but not in bulk form. Ground flax seed is slightly more expensive than whole flax seed.

3. Flax seed oil. You'll find flax oil in opaque bottles in the refrigerated section or in capsules. Both flax seed oil in a bottle and flax seed oil capsules are considered to be "supplements," and not "foods." Flax seed oil and capsules are the most expensive way to purchase flax seed. You can add flax seed oil to many foods but you cannot heat it or cook with it. My husband switched from using oil to ground flax seeds after learning that you lose many benefits using the oil over the flax seeds. The advantage of eating flax seed over flax oil is that flax seed is a complete food providing you with the benefits of Omega3, 6, & 9 EFA's, fiber, protein, plant lignans, vitamins, minerals, and amino acids. Flax oil, expelled from the flax seed, contains the EFA's but not the fiber, protein, and plant lignans (an anti-cancer agent.)


Serving Suggestions
1-2 tablespoons daily

Liam likes Shakeology!

One scoop of Shakeology is equal to:

4 cups of broccoli

1 cup of fruit

7 carrots

10 cups of cauliflower

3 cups of romaine lettuce

4 cups of mushrooms

3 cups of onions

1 cup of peas

4 cups of radishes

4 cups of nonfat yogurt

1 shot of wheat grass

Cost of 1 glass of Shakeology costs $4. Most people spend twice that going through the drive thru window. If you get auto shipment the shipping is free!

For more info on Shakeology Click here

We need to eat more fat!

Ok so I've been helping a lot of people with their nutrition lately. Everyone is always so quick to eliminate fats from their diet first. That is great if you are eliminating donuts, Little Debbie's, Cheetos, or any other factory produced fat. But at the end of the day when I add up their total fat percentage and it's 2-3% of their daily total that is not good. Usually I like to see 15-20% fat. People are so afraid of fat now, they think it will, well, make them fat. The truth is you NEED fat for your body to function to optimal potential. Did you know that the brain depends on omega-3 fats to fight depression? In order to lose weight and keep your body looking healthy you must eat fat.

Here are some more benefits:

- lowers blood triglyceride levels
- reduces the risk of heart attack
- reduces the risk of dangerous abnormal heart rhythms
- reduces the risk of strokes
- slows the buildup of atherosclerotic plaques
- lowers blood pressure
- reduces stiffness and joint tenderness associated with Rheumatoid arthritis

An omega 3 fish oil supplement may also help improve or prevent the following:

- Alzheimer's disease and dementia
- depression
- heart disease
- cancer
- arthritis
- diabetes
- hyperactivity
- ADHD

So now you know you need fat but where do you get it from that's healthy and how much do you need?

Where to get it from:

Fish: Top source of Omega-3 fatty acids

Seafood is a great source for DHA and EPA Omega-3s, both essential for healthy hearts and brains. Look for seafood rich in Omega-3s, such as:

• Halibut
• Herring
• Mackerel
• Oysters
• Salmon
• Sardines
• Trout
• Tuna (fresh)

The cold case: fortified dairy, juice foods

Functional foods are defined as any food that provides health benefits beyond basic nutrition. These days, supermarkets are brimming with foods enhanced with Omega-3s, from fortified juice to eggs produced by chickens fed Omega-3s in their grain. You'll likely find the following foods fortified with Omega-3 fatty acids:

• Eggs
• Margarine
• Milk
• Juice
• Soy Milk
• Yogurt

Grains and nuts with Omega-3s

Bread and pasta are some of the foods most commonly enriched with Omega-3s. You'll also find them in whole foods like seeds and nuts. When shopping look for Omega-3s in:

• Bread
• Cereal
• Crunchy Oats
• Flaxseed
• Flour
• Pasta
• Peanut butter
• Porridge Oats
• Pumpkin seeds
• Walnuts

Fresh produce with ALA Omega-3s

Vegetables, especially green leafy ones, are rich in ALA, one form of Omega-3 fatty acids. Although ALA isn't as powerful as the other Omega-3 fatty acids, DHA and EPA, these vegetables offer a host of benefits, from fibre to antioxidants, in addition to Omega-3.

• Brussels sprouts
• Kale
• Mint
• Parsley
• Spinach
• Watercress

Oil With ALA Omega-3s

Oils can be a good source of ALA Omega-3s, too, including:

• Rapeseed oil
• Cod liver oil
• Flaxseed oil
• Mustard oil
• Soybean oil
• Walnut oil

I love this list because everyone always thinks healthy fats only come from fish. But what about the people who don't like fish or are allergic like my husband? This shows you that there are other options out there. Keep in mind this is not a complete list.

How much?

While there's no standard recommendation yet for how many Omega-3s we need, suggestions range between 500 to 1,000 mg daily. You can find over 500 mg in a tin of tuna or a few ounces of salmon. Some fortified foods offer 100 mg or more. FDA recommends no more than 3 grams of combined EPA and DHA per day.

From the Dr. Oz Website:

What is CLEAN Eating?

Did everyone make a New Year's Resolution this year? I don't like to make huge lists because the longer the list I make the more likely I will fail. So this year I have decided to just make 2.

1. Eat cleaner- I need to eat cleaner but the rest of my family does too. I try to buy as much organic as possible but I can do better. For instance, you will no longer find any processed buttery crackers, fruity cheerios, or homemade sugar topped muffins at my house. I may also work on my mom who has been buying easy mac for my son to eat. I have cringed over this for the past few months so I may go through her cupboards too. My best friend gave me a subscription to Clean Eating magazine this year for Christmas. I will try to make one recipe out the magazine each week.

2. Exercise at-least 4 days a week- Before I was pregnant I exercised faithfully 6 days a week. However, being 20 weeks pregnant and chasing a toddler around and around I can't seem to find the energy I once had. But I am NOT going to use any more excuses. There is no reason why I can't find at least 25-30 minutes 4 times a week to work out. My plan is to exercise first thing in the morning. Possibly before my little monster starts running around. I am going to use this blog to be held accountable. So I'll let you know how it goes tomorrow!