Bev Hosford 9/27/10 Bev Hosford 9/27/10

Mint & Eggplant

Penne with Eggplant, Tomatoes and Mozzarella was the dish for tonight. Limit the mozzarella to lessen the calories and buy whole grain pasta for higher nutrient value (check the ingredients, don't rely on the package advertising).

Mint was the herb in this dish that caught my attention. Its easy to grow on your own and adds a very fresh taste to the dish. Mint can help with stomach aches and chest pain. It has also been used to whiten teeth and is found in everything from tea to shampoo.

This dish was very tasty, juicy from the tomatoes, flavorful from the red pepper & garlic! There are lot's of colors and that's what I look for in my food, it makes it taste better, look better and I just know its full of vitamins and minerals!

Plant mint near a door to drive ants away or take it camping to repel mosquitos. This plant has many uses, from culinary to practical!!!

Bev Hosford 7/25/10 Bev Hosford 7/25/10

Protein Planning for Women

My sister inspired me to do some protein planning for the ladies! This is based off a 120 lb female requiring 43 grams and is not taking into account fat, cholestrol, salt, or individual factors, so keep that in mind!!! This is not a prescription, but a place to begin creating your own plan.

With a little extra effort, you can tweak these numbers, add other foods, etc. Let me know if you have questions! Happy Planning!

Protein Sources
Egg: 4.7g
Almonds: 6g/24
Walnuts: 4g/14 halves (more fat - unsat)
Black Beans: 15 g/1 cup
Salmon: 20g
Tuna: 25g
Chicken: 46g

COMPLETE PROTEIN (if not eating animal proteins)
grains + legumes
nuts/seeds + legumes
corn + legumes
grains + nuts

43g/day for 120 lb female

Options for full day of protein:

1) 2 eggs, 1 serving of walnuts with oatmeal, 2 servings of beans with corn
2)Fish, 1 serving of almonds with whole grain pasta, 1.5 servings of black beans with corn
3)Chicken

Bev Hosford 3/1/10 Bev Hosford 3/1/10

Do you know these nicknames?

Maybe you already avoid high fructose corn syrup. Good! But do you know its other names???

Other names: Corn syrup solids, fructose, corn syrup, glucose

Let's learn a few terms:

Fructose is found natural in fruit & honey (which also contains fiber and other nutrients needed in the body & biochemical properites that help us digest it better).

Sucrose is table sugar (you should limit to <6 tsp/day)

Lactose is milk sugar and Maltose is malt sugar.

Glucose is formed in the blood by sugar breakdown in the body & signals the pancreas to release insulin to uptake the glucose for energy. (A malfunction here can lead to diabetes)

There is no need to add fructose or glucose to your diet in an unnatural form, as fructose is in fruit & glucose is made within the body! You know that too much sugar is bad! Just because we recognize the name on the food label, doesn't mean it is good for us. Sure! It might be "natural", but it might not be complete and its might not be necessary!!!

Corn sounds healthy, right? Sure - everything in moderation. But corn syrup? Genetically modified food (corn) is altered so it can grow bigger, the problem is it also makes us grow bigger!

Put it in Perspective
Eating all fruits & vegetables all day will amount to about 15 grams of sugar
1 can of soda will equal about 35 grams of sugar!

High Fructose Corn Syrup is only digested by the liver, yet the liver cannot digest it, so transforms it into fatty deposits. Furthermore, no Leptin (satiety) is released when you ingest HFCS, so there is no signal that you are full. Hmmmm....

Did I hear childhood obesity & diabetes???

Suggestions:

Use raw sugar (brown just has molasses in it, its not really healthier)

Steevia or Agave

Honey, has enzymes that are healthy for us

Eat fruit when you have a sugar craving, add it to oatmeal or squeeze some fresh lemon/lime/orange into sparkling water! It will taste "healthy" at first, but you will get used to it! Just like you got used to the High Fructose Corn Syrup or other sugar that you ingest.

Bev Hosford 2/23/10 Bev Hosford 2/23/10

The Taste That Kills!

Cooking with preservatives does not reduce harm as it does with bacteria in food, it makes the chemicals more harmful, the heat adds more effects. Your body and fruits both produce some of the ingredients in your food already - which makes them seem harmless, but in larger amounts these become deadly: glutamante, phenylalamine, sulfates.

Increase Shelf Life!
Increase Flavor!
Increase Sales!!!

Sounds great! Right? WRONG!!!!

The Kraft Documentary reported that sales went up when they marketing the convenience of packaging, individual slices etc. Nothing went up when they advertised the taste, health, etc. Is convenience equivalent to happiness????

Cooking with preservatives does not reduce harm as it does with bacteria in food, it makes the chemicals more harmful, the heat adds more effects.

Your body and fruits both produce some of the ingredients in your food already - which makes them seem harmless, but in larger amounts these become deadly: glutamante, phenylalamine, sulfates.

Top Killers: Heart Disease, Cancer, Diabetes
We are getting more scientifically advanced, so why are these still an issue??? Its ironic that preservatives lead to all 3 of these...

We are raising $ for cures, but what about prevention? Instead of ignoring what’s in your food (the easy way) and then seeking out pharmaceuticals for answers, what if you spent some extra time learning now and less of your health and money later? Its great to find cures, but how about we spend our donations on prevention so we don't have to spend as much on the cures after the pain & suffering?

You can actually get away with consuming more calories if it is natural, a lot of time the preservatives cause weight gain! If our body can’t metabolize the chemicals, they are stored in fat, outside of cells.

Don’t get overwhelmed and as a result do nothing. Strip the layers, like an onion. Eliminate one item at a time and work your way through. Good Luck!

Inspired by: Dr. Ivana Nedic of North County Family Chiropractic