Author: Heidi Lee (Page 64 of 96)

by Katie Haarala

There is a lot of advice out there on eating healthy and it can be really confusing. But there some basic rules that apply. If you remember nothing else, these ABC’s will set you on the path to a healthier lifestyle.

The ABC’s

A. WATER! Water is your body’s principal chemical component and makes up about 60 percent of your body weight. The Institute of Medicine advises that men consume roughly 3 liters / 13 cups of total beverages a day and women consume 2.2 liters /about 9 cups of total beverages a day. Every system in your body depends on water. Skip the soda and sweetened beverages as your body does not recognize them as calories.

B. Fiber also known as roughage or bulk, includes all parts of plant foods that your body can’t digest or absorb. It is the key to feeling fuller for longer, regularity, less bloat, and reduces your risk of chronic disease, specifically colon cancer. There are two general classifications of fiber.

1. Insoluble Fiber: This type of fiber promotes the movement of material through your digestive system, so it can be of benefit to those who struggle with constipation. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
2. Soluble Fiber: This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

C. Eat Your Colors. Fruits and veggies are vital to great health (but, you knew that didn’t you). Be wary of health claims saying you should only consume one kind.  Consume every kind as they each have different and vital nutrients. Make sure to always have a fruit or vegetable at every meal and snack. Vegetables are often relegated to the side of the plate, but they can easily stand alone or even become the featured food. Try new ways of serving up the four or more daily servings of vegetables recommended by the Mayo Clinic Healthy Weight Pyramid (Click here to find 10 ways to make vegetables a main dish).

D. Get Moving! Even if weight loss isn’t your goal, regular activity has been shown to improve cognitive function, blood sugar levels and improve overall health.  Take the stairs, park at the back of the lot. In general, 30 minutes of physical activity a day is a minimum. If you want to lose weight or grow stamina, increase your activity to meet goals. If 30 minutes at a time seems like to much, think of ways to break it down and try 10-minute periods of activity throughout the day. Some can be quite fun… like walking your dog (what were you thinkin’?)

E. Remeber the concept of Nutrient Density.  Make sure you are getting a nutritional 1-2-punch for the calories you are taking in, energy that is dense in nutrients that will help us stay energized and healthy. As general rule, the closer a food is to its original state (or the less processed it is) the more of its nutritional content is retained. A good example is whole wheat vs. white bread. On the surface and even on the Nutrient Facts chart, they may not seem all that different, but calorie for calorie, 100% whole wheat is more nutrient dense. For more on 100% whole wheat check out this article in Breakin’ Bread – click here.

The Mayo Clinic website is a good source for trustworthy information… click here to check it out.

Get more Health & Wellness advice from intotheSoup.com by Clicking Here.

About Katie

Kate Paige Haarala is a registered dietitian (R.D.) from Minnesota who has an undying passion for nutrition education and helping others incorporate healthy dishes into their daily menu.  She graduated from Concordia College in Moorhead, MN with a Bachelor of Arts degree in Food, Nutrition & Dietetics along with a Bachelor of Arts degree in Exercise Science. You can catch more of Katie on her blog by clicking here.

by Chef Larry Canepa

When chefs rediscovered the joy of roasted garlic, we explored all kinds of new combinations. We roasted garlic with olive oil and found the bitter taste and lingering acid was gone. Now, with black garlic we discover a new ingredient with an intense, savory sweetness, faintly reminiscent of truffles. These dark, rather ugly but super tasty bulbs with a syrupy, melt-in-your-mouth consistency are the latest “it” ingredient in chef’s kitchens.

Black garlic is produced through an arguably ancient technique that is entirely natural. There is a lot of myth surrounding its origin going back to ancient Taoism, but the modern process stems from Korea in 2004. Put simply, it is aged approximately 45 days in a controlled environment of constant temperature and humidity. When garlic undergoes this fermentation it develops a unique color, a concentrated flavor, and a jelly-like texture.

The essence of unami, black garlic provides that amazing “fifth” taste, following sweet, salty, bitter and sour. It is sweet meets savory; a perfect mix of molasses-like richness and tangy garlic undertones; a simple food with a wonderfully complex flavor. Like a beautiful aged Pinot Noir from Burgundy or Old Vines Zinfandel from Central Coast, there is a so much flavor in every bite of black garlic, the time spent is definitely worth the wait.

Garlic is considered quite healthy because it is full of antioxidants, and black garlic even healthier. Apparently, the fermentation process enhances the production S-Allylcysteine, which is said to inhibit cancer cell proliferation, and increases polyphenol content, which could reduce the risk of cardiovascular disease. These benefits may explain the legends that consuming black garlic leads to immortality (though the manufacturers do not promise that). Still, it is all but odorless, so it may not keep the vampires away.

Black garlic is extremely versatile. Used in a rich risotto, it raises the intensity of the dish. It is a natural for beef and lamb and for savory foods with mushrooms.  With black garlic, everything takes on an intense, earthy and mysterious flavor.

Pairing black garlic with wine is easy. It can stand up to light, crisp whites or deep, intense reds. But for me, it calls for a bright, soft, fruity and refreshing Dolcetto from Piedmonte or a crisp, aromatic Torrentes from Argentine. Try an upscale grilled cheese sandwich with smoked Gouda and a little smear of black garlic and a glass of Gewürztraminer. Pure fusion delight!

About Larry

Chef Larry Canepa brings  30 years of Food and Wine experience to today’s adult culinary learners. He has worked in the Food & Wine business as Chef, caterer, sommelier and Food and Wine educator. He has taught culinary and restaurant operation classes at the International Culinary School at the Art Institute of Phoenix and Le Cordon Bleu, Scottsdale. His experiences include management and operation of free-standing restaurants, hotels and resorts. Chef Larry Canepa owned and operated the full service catering business, Dinner at Eight for 10 years in the Valley, specializing in intimate private dining and wine seminars. Larry Canepa has conducted seminars and lectures on coffee, tea, wine, etiquette, cooking and service for students, adults, continuing education classes and charitable organizations.