Foods That Are Genetically Altered

Download the brand new Pocket Shoppers' Guide to Avoiding Genetically Altered Foods - Updated for 2008! You can find the list here.

The "How could I resist" Culinary Meme

I found this meme at SFO MOM and decided to try it out.

1. What food does your best friend not like? My best friend is my dh and he likes everything.

2. What is your favorite cookbook?
I have several, but I rarely use a cookbook -- I am constantly concocting my own recipes. The Joy of Cooking was one of my first cookbooks, but I don't use it anymore.

3. Are you more of a sushi person or a lamb person? Lamb, definitely. I like Sushi, but it isn't as tasty to me as lamb.

4. Given a choice of something fried and salty or something baked and sweet, what would you choose? Neither -- I eat healthy and neither of these sounds very healthy to me. OK, if I have to choose one it would probably be the baked and sweet one.

5. Do you buy whole chickens and boil them and pick the meat off or does that gross you out?
I rarely purchase whole chickens. I select organic chicken breasts and slow cook them in the crock pot.

6. How do you feel about butter, sour cream, cream cheese, and half and half?
They are only in my diet at Christmas time.

7. (Skip this question if you are a vegetarian) If you are a carnivore, would you be willing to hunt or butcher your meat? Or to watch someone do that for you or would you rather not think of it? Or are you grateful for the animal who gave its life to sustain your life?
This question grosses me out, but if I had to, I suppose I would hunt and butcher my own meat. I eat mostly fruits and vegetable, but I do love to eat organic meat -- free of hormones and antibiotics.

8. What is the most exotic ingredient or spice in your cupboard?
elderberry (which is listed as a spice)

I'm adding two questions:

9. What is your favorite vegetable?
artichoke

10. What is your favorite fruit?
pineapple

I tag:

Esther

Deb

Rosemary

Alexandra

Marie

12 Natural Ways to Prevent Alzheimer's

* Eat a nutritious diet with plenty of fruits and vegetables. Produce that has been scientifically shown to fight Alzheimer's are pomegranates, wild blueberries, green leafy vegetables such as broccoli and spinach, and apples.

* Eat plenty of high-quality omega-3 oils found in most seeds including hemp and flax. You can also take fish oil, but make certain it is from a good source, as many fish have mercury toxicity, which causes Alzheimer's.

* Ensure that you are getting enough antioxidants. As mentioned above, eating fruit and vegetables is the best way to fight free radical damage.

* A new study from researchers at the Salk Institute for Biological Studies has found that an antioxidant nutrient in strawberries may help improve memory and protect the brain from the onset of Alzheimer's disease.

* New research from the Karolinska Institute in Stockholm shows that pre-diabetes has been shown to greatly increase the risk of developing Alzheimer's disease. Pre-diabetes is associated with higher blood sugar levels.

* New research shows that a person with high cholesterol, high blood pressure and is obese is far more likely (600% more) to lose healthy brain function and be diagnosed with Alzheimer's than people who maintain a healthy body weight, and who eat a healthy diet.

* The pigment in turmeric that gives curry spice its yellow hue may also be able to break up the "plaques" that mark the brains of Alzheimer's disease patients, early research suggests.

* Avoid mercury. As mentioned above, many fish are contaminated with mercury, so research which fish types are safe and mercury-free. Vaccinations are another cause of mercury toxicity.

* Avoid aluminium, such as in antiperspirants and aluminium cookware.

* Exercise for three to five hours per week. According to studies, people who regularly exercise are one-fourth as likely to develop the disease.

* Challenge your mind everyday. Research continually shows that mental stimulation, speaking two languages, travelling, puzzles, and learning to play an instrument are a good way to avoid dementia and Alzheimer's. Learn something new everyday, even a vocabulary word, or a telephone number.

* Deal with stress when it comes, since it is proven to erode mind and body. Stress produces hormones that damage the brain. Meditation, art, and gardening are some of the ways that we can manage our stress.

~ excerpted from Natural Ways to Prevent Alzheimer's Disease by Sheryl Walters

HEALTHY EATING CHART

Apples

Protects your heart

Prevents constipation

Blocks diarrhea

Improves lung capacity

Cushions joints

Apricots

Combats cancer

Controls blood pressure

Saves your eyesight

Shields against Alzheimer's

Slows aging process

Artichokes

Aids digestion

Lowers cholesterol

Protects your heart

Stabilizes blood sugar

Guards against liver disease

Avocados

Battles diabetes

Lowers cholesterol

Helps stop strokes

Controls blood pressure

Smoothes skin

Bananas

Protects your heart

Quiets a cough

Strengthens bones

Controls blood pressure

Blocks diarrhea

Beans

Prevents constipation

Helps hemorrhoids

Lowers cholesterol

Combats cancer

Stabilizes blood sugar

Beets

Controls blood pressure

Combats cancer

Strengthens bones

Protects your heart

Aids weight loss

Blueberries

Combats cancer

Protects your heart

Stabilizes blood sugar

Boosts memory

Prevents constipation

Broccoli

Strengthens bones

Saves eyesight

Combats cancer

Protects your heart

Controls blood pressure

Cabbage

Combats cancer

Prevents constipation

Promotes weight loss

Protects your heart

Helps hemorrhoids

Cantaloupe

Saves eyesight

Controls blood pressure

Lowers cholesterol

Combats cancer

Supports immune system

Carrots

Saves eyesight

Protects your heart

Prevents constipation

Combats cancer

Promotes weight loss

Cauliflower

Protects against Prostate Cancer

Combats Breast Cancer

Strengthens bones

Banishes bruises

Guards against heart disease

Cherries

Protects your heart

Combats Cancer

Ends insomnia

Slows aging process

Shields against Alzheimer's

Chestnuts

Promotes weight loss

Protects your heart

Lowers cholesterol

Combats Cancer

Controls blood pressure

Chili peppers

Aids digestion

Soothes sore throat

Clears sinuses

Combats Cancer

Boosts immune system

Figs

Promotes weight loss

Helps stop strokes

Lowers cholesterol

Combats Cancer

Controls blood pressure

Fish

Protects your heart

Boosts memory

Protects your heart

Combats Cancer

Supports immune system

Flax

Aids digestion

Battles diabetes

Protects your heart

Improves mental health

Boosts immune system

Garlic

Lowers cholesterol

Controls blood pressure

Combats cancer

Kills bacteria

Fights fungus

Grapefruit

Protects against heart attacks

Promotes Weight loss

Helps stops strokes

Combats Prostate Cancer

Lowers cholesterol

Grapes

saves eyesight

Conquers kidney stones

Combats cancer

Enhances blood flow

Protects your heart

Green tea

Combats cancer

Protects your heart

Helps stops strokes

Promotes Weight loss

Kills bacteria

Honey

Heals wounds

Aids digestion

Guards against ulcers

Increases energy

Fights allergies

Lemons

Combats cancer

Protects your heart

Controls blood pressure

Smoothes skin

Stops scurvy

Limes

Combats cancer

Protects your heart

Controls blood pressure

Smoothes skin

Stops scurvy

Mangoes

Combats cancer

Boosts memory

Regulates thyroid

Aids digestion

Shields against Alzheimer's

Mushrooms

Controls blood pressure

Lowers cholesterol

Kills bacteria

Combats cancer

Strengthens bones

Oats

Lowers cholesterol

Combats cancer

Battles diabetes

Prevents constipation

Smoothes skin

Olive oil

Protects your heart

Promotes Weight loss

Combats cancer

Battles diabetes

Smoothes skin

Onions

Reduce risk of heart attack

Combats cancer

Kills bacteria

Lowers cholesterol

Fights fungus

Oranges

Supports immune systems

Combats cancer

Protects your heart

Straightens respiration

Peaches

prevents constipation

Combats cancer

Helps stops strokes

aids digestion

Helps hemorrhoids

Peanuts

Protects against heart disease

Promotes Weight loss

Combats Prostate Cancer

Lowers cholesterol

Pineapple

Strengthens bones

Relieves colds

Aids digestion

Dissolves warts

Blocks diarrhea

Prunes

Slows aging process

prevents constipation

boosts memory

Lowers cholesterol

Protects against heart disease

Rice

Protects your heart

Battles diabetes

Conquers kidney stones

Combats cancer

Helps stops strokes

Strawberries

Combats cancer

Protects your heart

Boosts memory

Calms stress

Sweet potatoes

Saves your eyesight

Lifts mood

Combats cancer

Strengthens bones

Tomatoes

Protects prostate

Combats cancer

Lowers cholesterol

Protects your heart

Walnuts

Lowers cholesterol

Combats cancer

Boosts memory

Lifts mood

Protects against heart disease

Watermelon

Protects prostate

Promotes Weight loss

Lowers cholesterol

Helps stops strokes

Controls blood pressure

Wheat germ

Combats Colon Cancer

prevents constipation

Lowers cholesterol

Helps stops strokes

improves digestion

Wheat bran

Combats Colon Cancer

prevents constipation

Lowers cholesterol

Helps stops strokes

improves digestion

Yogurt

Guards against ulcers

Strengthens bones

Lowers cholesterol

Supports immune system

Red Foods: The New Health Powerhouses? Nine Ways to Get Them Into Your Diet

From strawberries to beets, red fruits and vegetables pack a vibrant nutritional punch.

Here are some essential reds and some ways to get them into your diet:

1. Red Food: Strawberries
In season: May and June, but available year-round
Benefits: "They are a good source of folate, which helps heart health and is helpful for women in their childbearing years," Sandon says. Folic acid is known to decrease the risk of certain birth defects called neural tube defects. "Strawberries are also a good source of the antioxidant powerhouse vitamin C," which boosts immune system function among other things, she says. Get more by: Sprinkling some strawberries on your cereal or blending up some frozen strawberries in a skim milk and frozen yogurt smoothie.

2. Red Food: Cherries
In season: June and July, but available year-round
Benefits: "Cherries are high in fiber because of their skin," says Felicia Busch, RD, a nutritionist in St. Paul, Minn., and author of The New Nutrition from Antioxidants to Zucchini. "They are also rich in vitamin C as well as potassium, which can help maintain a lower blood pressure."
Get more by: Available year-round, "dried cherries are a great addition to trail mixes and cereals -- hot or cold," Busch says.

3. Red Food: Cranberries
In season: September to December, but available year-round
Benefits: "Cranberries have been shown to cause the death of cancer cells in lab studies," Sandon says. But that's not all these pint-sized, maroon-colored berries can do. "Cranberries also can stop bacteria from sticking to the urinary tract walls and may even prevent H pylori, the bacteria responsible for many stomach ulcers, from sticking to the stomach walls and causing ulcers," she says. The nutrients responsible for this anti-sticking mechanism are called proanthocyanidins. Cranberries are also rich in vitamin C.
Get more by: Pouring yourself a glass of cranberry juice, blending canned cranberries in smoothies or adding cranberries to poultry stuffing.

4. Red Food: Tomatoes
In season: Summer, but available year-round
Benefits: "Tomatoes are a good source of lycopene, which is strongly connected with prostate cancer protection," Sandon says. "There is also some evidence that lycopene may protect against breast cancer," she says. "Tomatoes are also a good source of potassium and vitamin C, which makes them heart healthy, too."
Get more by: Cooking up pasta with marinara or even chowing down on a vegetable pizza. "Unlike a lot of other nutrients, lycopene's bio-availability increases when you cook it," says Miriam Pappo, MS, RD, the director of clinical nutrition at Montefiore Medical Center in the Bronx, N.Y.

5. Red food: Raspberries
In season: August through mid-October, but available year-round
Benefits: "Raspberries are high in fiber, which we know helps lower levels of low-density lipoprotein (LDL) or 'bad' cholesterol," Sandon says.
Get more by: Sprinkling some in your yogurt or adding them to a smoothie

6. Red Food: Watermelon
In season: May through September, but available year-round
Benefits: "Watermelon is a great source of lycopene," Sandon says. Pappo says that "lycopene may decrease the risk of heart disease by decreasing LDL cholesterol. And it decreases the risk for certain cancers, primarily prostate, as well as the risk of macular degeneration," she says. "It also improves blood vessel function and lowers stroke risk."
Get more by: Eating watermelon for a sweet dessert or refreshing snack during the summer months.

7. Red Food: Pink Grapefruit
In season: October and May, but available year-round
Benefits: "You want to go for color when you choose grapefruit, because pink grapefruit has higher levels of antioxidants, such as vitamin C," Busch says. "It's also a good source of pectin, which helps lower cholesterol." Bhimu Patil, PhD, the director of the Vegetable and Fruit Improvement Center and an associate professor of horticultural sciences at Texas A&M University in College Station, agrees. "If the choice is between red and white grapefruit, go red because pink or red grapefruit is rich in lycopene and white grapefruit is not," he says.
Get more by: Having half of a grapefruit or glass of pink grapefruit juice with your breakfast. Just be sure to check with your doctor if you're on medication -- grapefruit juice does interfere with some drugs. Another option? "Put grapefruit sections in salads," Busch suggests. "There are lots of jarred or canned grapefruit sections that are really tasty."

8. Red Food: Red Pepper
In season: Available year-round
Benefits: "Red pepper is a phenomenal source of vitamin A, which helps with skin, bones, and teeth. And most people don’t realize that they have as much vitamin C as an orange," says Busch.
Get more by: "Dice it and add to salads, soups, and casseroles," Busch suggests.

9. Red Food: Beets
In season: June through October, but available year-round
Benefits: A root vegetable, "beets are rich in folate, lycopene, and anthocyanins," Pappo says.
Another powerful antioxidant, anthocyanins "are not just present in red foods, but also blue and purple foods as red and blue makes purple."
Get more by: Adding some beets to add color to plates as a side dish or in salads, soup, or stew.

Excepted from Web M.D.

Sweet Drinks: What's Best for Kids?

Two new studies analyzed dietary intake information from nationally represented surveys about children's drinking habits. One study shows that children and adolescents are drinking more juice and sugary drinks. The other study shows that children who drink 100% fruit juice are not more likely to be overweight than those who do not drink 100% fruit juice.

More Calories Coming From Sweet Drinks

The first study, published in the June edition of Pediatrics, looks at trends -- what children drink, how much, and how it's changing. Data came from the National Health and Nutrition Examination Survey (NHANES) collected from 1988 to 1994 and from 1999 to 2004.
The study shows that the number of calories children and adolescents (aged 2 to 19) get from sugar-sweetened drinks and 100% fruit juices is on the rise:
Children and adolescents get 10% to 15% of total calories from sugar-sweetened beverages and 100% fruit juice.

Children aged 6 to 11 saw a 20% increase in caloric intake from sugar-sweetened drinks.
Soda contributed 67% of all sugar-sweetened drink calories among adolescents.
During that same time periods, sports drink consumption tripled among adolescents.

Home Is Where the Soda Is

The study also shows that many of these drinks are drunk in the home:
On a typical weekday, 55% to 70% of sugar-sweetened drinks were guzzled at home.
7% to 15% of sugar-sweetened drinks were sipped at schools.

Juice Not Linked to Extra Weight

In the second study, published in the June issue of Archives of Pediatrics and Adolescent Medicine, researcher Theresa Nicklas, DrPH, of Baylor College of Medicine, and colleagues compared 100% fruit juice drinkers to those who did not drink 100% fruit juice, using data from NHANES of children aged 2 to 11 from 1999 to 2002.

Here's what they found:

100% fruit juice drinkers who drank more than 6 ounces had higher levels of carbohydrates, vitamin C, vitamin B6, folate, potassium, magnesium, and iron than those who did not drink 100% fruit juice.

Those who drank more than 6 ounces of 100% fruit juice also ate more whole fruit and less fat and added sugar than those who didn't drink 100% juice. There was no reduction of dairy, vegetables, meat, and whole grain intake in children who drank 100% fruit juice compared with those who didn't.

Those who didn't drink 100% fruit juice drank more sodas and sugar-added fruit drinks.

Drinking 100% fruit juice was not linked to being overweight or obese in children aged 2 to 11.

Tips for Keeping in Balance

The American Academy of Pediatrics (AAP) advises that children and adolescents limit 100% fruit juice to 4 to 6 ounces of fruit juice a day for children aged 1 to 6 and 8 to 12 ounces of fruit juice a day for children aged 7 to 18.

Emphasize whole fruits instead. You get the juice plus the nutrients in the flesh of the fruit.

Don't encourage young children to drink a big glass of juice at the front end of the meal. That can cause them to fill up and not have room for a nutritionally balanced meal.

Check the label. If it's 100% fruit juice, the federal government requires it say so on the label.

Excerpted from an article in Web MD.

My Comments:

These studies provide useful information. However, other information that we need to be aware of is that sugar can suppress a person's immune system and impair their defenses against infectious disease. You can find 75 other ways sugar can ruin your health here.

Ten Foods That Build Bones

This is not an all-inclusive list, but it does reinforce the concept that bone health is not just a matter of how much calcium you get. To have healthy bones you need many different vitamins and minerals, best received in the form of whole food. Bone health is greatest when the body is alkaline, which requires getting lots of fruits of vegetables into the daily diet. An alkaline diet is a diet that emphasizes, to a varying degree, fresh fruit, vegetables, roots and tubers, nuts, and legumes.

Take a look here for the details.

1. Artichokes
2. Alaskan King Crab
3. Dried Plums -- also known as prunes
4. Bok Choy
5. Oysters
6. Bananas
7. Kiwis
8. Broccoli
9. Spinach
10. Leeks

MORE MATTERS: WITH FRUITS & VEGETABLES

By Kathleen M. Zelman, MPH

So you've been trying to eat right, working to fit in your "5 a day" servings of fruit and vegetables. Well, the government has some news for you: Forget five a day. More is better.

The CDC and the Produce for Better Health Foundation have launched a national campaign with the message, "Fruits & Veggies -- More Matters."

The new slogan replaces the old "5 a Day" campaign, which dates back to the early '90s. The reason? Under the U.S. government's latest food guidelines, five servings of fruits and vegetables may not be enough. Adults need anywhere from 7-13 cups of produce daily to get all the health benefits of fruits and vegetables -- including possible protection against obesity, heart disease, type 2 diabetes, and cancer.

Making It Work

But for many of us, it's been a challenge to fit even five servings of fruits and veggies into our daily diets. How can we hope to eat as many as 13 cups? It's really not so difficult, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. She offers these tips to help you get there:
For peak flavor and good value, buy fresh produce in season. But keep in mind that "flash-frozen" or canned without salt or heavy syrup can be just as good as locally grown produce," Ward says.

Always keep a stash of frozen vegetables on hand, to toss into soups, salads, stews, and egg dishes or to microwave for an easy side dish.

Splurge on pre-washed, pre-cut fruits and veggies. "They are more expensive, but if you consider the waste when washing and cleaning produce, it makes them roughly equal, and the convenience may help encourage everyone in the family to eat more," says Ward.

Experiment

Experiment with new types of fruits and veggies -- like a broccoli slaw salad mix, or pomegranate juice. Remember that just because you didn't like certain fruits and veggies as a child doesn't mean you won't like them now. "Your taste buds change, and you will be pleasantly surprised if you give them another chance," says Ward.

Vary the texture. Kids tend to like raw, crunchy fruits and veggies with low-fat dip. Try shredding veggies to top sandwiches or salads.

Choose sweet potatoes over white potatoes for more potassium and beta carotene.

Go easy on sauces. Instead, flavor vegetables with fresh or dried herbs and a splash of lemon juice or balsamic vinegar.

Have a vegetarian meal at least once a week. It can be as simple as soup and salad, or a stir-fry meal.

Eat a salad full of fruits and/or veggies each night with dinner. Just go easy on the dressing and high-fat toppings.

Grill fruits and vegetables to make them sweeter and more delicious.

Chop, dice, or shred vegetables into muffins, stews, lasagna, meatloaf, and casseroles.

Use pureed vegetables to thicken soups, stews, gravies, and casseroles.
Decorate plates with edible garnishes, like cucumber twists, red pepper strips, or cantaloupe slices.

Keep a bowl of fruit on the counter and some cut-up vegetables in the refrigerator for healthy snacks.

Remember that while 100% fruit juice is a good choice, whole or cut-up fruit has the added benefit of fiber.

At breakfast, add fruit to yogurt, pancakes, waffles, or cereal.

Whip up a smoothie made with fruit and low-fat or nonfat yogurt for a quick, nourishing snack or meal.

Freeze grapes and bananas for a refreshing and cool treat.

The New Slogan

A year of consumer testing and research went into development of the "More is Better" slogan, says Elizabeth Pivonka, president and chief executive officer of the nonprofit Produce for Better Health Foundation.

The research found that only 50% of consumers were aware of the "5 a day" message, and even within that group, only 1 in 5 was meeting the recommendation, says Pivonka. So the foundation knew a motivating message was needed.

"We wanted to be sure that the message was encouraging, and communicated that eating more is better for you, with an emphasis on making improvements to your diet even if you don't meet the specific recommendation," she says.

It's also a message that dovetails with the U.S. Department of Agriculture's 2005 Dietary Guidelines and the individualized "My Pyramid" that replaced the old Food Guide Pyramid. To help consumers better understand the recommendations, advice for produce intake is now given in cups instead of servings, and is tailored to age, gender, and activity level.

"The new pyramid recommends fruits and vegetables in cups instead of servings because it is easier to figure out how much you need," says Ward.

For example, according to MyPyramid.gov, a 25-year-old woman who gets 30 to 60 minutes of activity each day needs 3 cups of vegetables and 2 cups of fruit daily. One cup of fruit is equivalent to 1 cup of cut-up fruit; one small apple, a medium pear, or a large peach; 1/2 cup dried fruit; or 8 ounces of 100% fruit juice. One cup of vegetables equals 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of leafy greens.

The Power of Produce

There's plenty of scientific evidence to document the health benefits of a diet rich in fruits and vegetables. Fruits and veggies are brimming with disease-fighting phytochemicals, antioxidants, vitamins, minerals, fiber, water, complex carbohydrates, and protein. Not only that, but they're naturally low in sodium and calories, cholesterol-free and virtually fat-free.

"A balanced diet rich in fruits and vegetables is your best defense against obesity, heart disease, type 2 diabetes, certain cancers, and other chronic diseases," says Ward.

It's important to eat a rainbow of colored fruits and vegetables every day, Ward says. The pigments in fruit and veggies act as antioxidants -- helping to rid your body of "free radicals," that can damage cells.

And with two-thirds of American adults overweight, the weight-control benefits of fruits and veggies are especially important. Fruits and vegetables contain plenty of fiber and water to help you feel full, and thus prevent overeating. Substituting fruits and vegetables for "empty calorie" foods that offer little nutritional value can really make a difference in your weight, says Pivonka.
Beyond that, she says, fruits and vegetables can simply help you feel better.

"In our consumer research, we found that people who ate lots of fruits and vegetables had more energy and felt better," says Pivonka.

Via Web M.D.

Related Health Links:

Jean Heimann's Juice Plus+