The Lychee.

This past weekend, my husband took me to a fruit and spice farm that was hosting a fruit festival. I walked around in awe of how many fruits I didn't even know existed. One I had never tried was the lychee (scientifically known as Litchi chinensis).

This fruit reminds me of the mamoncillo, except the lychee doesn't stick to the seed as much as the mamoncillo does. The lychee has a hard outer layer that looks like a raspberry and an inside that looks like a jellyfish. The taste was incredibly refreshing. It tasted like a Hi-C fruit punch drink. It amazed me how we can process something so much to make it taste like something God created that was naturally delicious... and nutritious, I may add.

As a result of never having tasted or seen the lychee fruit, I decided to research its nutritional benefits. This is what I found:

The Lychee contains on average a total 72 mg of Vitamin C per 100 grams of fruit. On average nine lychee fruits would meet an adult’s daily recommend Vitamin C requirement. A cup of Lychee fruit provides, among other minerals, for a 2000 Calorie diet, 14%DV of copper, 9%DV of phosphorus, and 6%DV of potassium.

Lychees are low in saturated fat, cholesterol and sodium. Most of the energy in a lychee is in the form of carbohydrate (sugar). Lychees are high in polyphenols, containing 15% more than grapes, a fruit commonly referenced as high in polyphenols

Naturally, we purchased a pound of this exotic fruit (origin is Asia and India) that now grows in Florida. It's a delicious snack that's out of the normal fruit pattern, which I love.

Try to find and taste this fruit if you haven't already =)

Feast...

Last night was a wonderful night! I was able to host my cousin, her boyfriend and my sister. So naturally, I decided to finally try my hand at lasagna.

I've actually been avoiding this meal since I first started cooking because of the enormous challenge this meal usually is. Well, I finally took it on head first with no recipe, no directions and no specified ingredients.

Turns out, my guests loved it! There were things I'd tweak for the next time, but for being the first time, I had to say it wasn't too shabby (and I'm my worst critic).

Then for dessert, they were in the mood for chocolate chip cookies. Instead of buying premade ones in the store, I made it from scratch with all natural ingredients I always have in my kitchen. Another hit! Didn't take long and it was delicious =)

The Color of Food.

Take a look around in the grocery store and see the thousands of products available. All different shapes, colors, textures, and tastes. Most of them unnatural. 

What makes fruit punch red? Let me give you a hint...it's not fruit. That's right, food coloring! Red dye to be precise. What makes fruit snacks for kids all the colors of the rainbow? Again, not fruit. More food coloring. Medicines, cosmetics, and foods all contain colorings which are ingested into our bloodstreams daily.

Food coloring is in so much of the food Americans consume. Why? Because we create processed, unnatural, artificial foods that we want to see reflect the color of what it's imitating or just a fun array of color choices as in candy and snacks.

Here's the deal with food coloring: it's toxic to our bodies. Today, most colorings are made from petroleum (yes, the source for gasoline, kerosene and asphalt). Most people do not know this but even though a dye is prohibited from use in foods, it does not mean its banned from use in medicines or cosmetics. "If it's unsafe to swallow a dye in food, how can it be acceptable to apply it to the skin or swallow it in the form of medicine?" (Jane Hersey)


Red Dye No. 3

• Has been shown to cause thyroid tumors
• Represents 20% of the uses of dye
• Used to color maraschino cherries
• Is partially banned by the FDA but still found in some cosmetics and drugs applied to skin
• Three different FDA Commissioners tried - and failed - to have this chemical removed from the food supply
• Has high "lipid solubility" or its ability to dissolve in fatty tissue, including fatty tissues of the brain
• In combination with light, Red No. 3 interfered with the way nerve cells release neurotransmitters
• Registered by the Environmental Protection Agency as a pesticide
• "Consumption of Red No. 3, which has estrogen-like growth stimulatory properties...could be a significant risk factor in human breast carcinogenesis (cancer)." (Estrogenic and DNA-damaging activity of Red No. 3 in human breast cancer cells, Dees et al, Environ Health Perspect 1997 Apr; 105 Suppl 3:625-32) 
• Red No. 3 was shown to cause abnormalities and reduced mobility of sperm in mice.  (A study on the reproductive toxicity of erythrosine in male mice. Adbel et al, Pharmacol Res 1997 May; 35(5):457-62)

FD&C Blue No. 2  

• Manufactured through a chemical process that includes: formaldehyde, aniline, several hydrozides under ammonia pressure, and heating in the presence of sulfuric acid.
• Contains lead, mercury, and arsenic

These are two examples of facts corresponding to food dyes. ALL food coloring is made up of similar ingredients and can lead to possible behavioral and learning difficulties, cancer, birth defects, etc. 

Here is a sample of some dyes found in over-the-counter medicine:

• D&C Red 7, D&C Red 22, D&C Red 27, D&C Red 28 (red dye used to kill fruit flies), D&C Red 30, D&C Red 33
• FD&C Blue 1
• FD&C Yellow 6
• D&C Yellow 10

Dyes that are permitted in foods:

• FD&C Red 3
• FD&C Red 40
• FD&C Yellow 5
• FD&C Yellow 6
• FD&C Blue 1
• FD&C Blue 2
• FD&C Green 3

Though it was difficult initially to rid ourselves of all food coloring, it's not as bad as you may think.  Always read labels and make sure you try as much as possible to stay away from this.

Chances are, if the food has artificial coloring/dyes, the nutritious content is low and you probably shouldn't be eating it.

Now, fruits and vegetables, those are the natural colors of life that provide a healthy life. They are colorful, natural, healthy and nutritious.  

For natural ways to color food for baking, visit your local health food store.     

Truth About Soy.

In the past few years, soy production and sales have taken off. Our society has regarded soy as purely healthy food, but let me take this time to clear up some misconceptions about this bean:

Soy is a complete protein. What does that mean? Where other plant derived protein is lacking in one or more of the essential amino acids (our bodies make 12 out of 20 amino acids, but the remaining 8 need to be supplied by food we eat), soy has them all.

So what’s the problem? Let’s talk about two types of soy: non-fermented and fermented.

NON-FERMENTED = bad

The soy in this country is primarily non-fermented soy in the form of soy-protein isolate and soy milk. This is where the majority of the problems stem from because it is a highly processed, devitalizing and toxic food source.

“It is interesting that the soy industry promotes soy as a healthy way to prevent or treat osteoporosis when soy has been shown to deplete the body of vital minerals and vitamins necessary to maintain optimal bone structure and function.” (Dr. David Brownstein)

Soy-protein isolate contains enzyme inhibitors that block the body’s ability to digest protein. In addition, soy has been known to decrease fertility, cause thyroid problems, cause Vitamin B12 deficiency, lower metabolic rate (making it difficult to lose weight) among other things.

FERMENTED = good in moderation

Fermented soy, such as tofu, miso soup, tempeh, and natto are easily digested and assimilated into the body. It has been proven to lower cholesterol, remove the risk of heart disease, decreases menopausal symptoms such as hot flashes, mood swings, depression and anxiety.

Unfortunately, by eating too much soy in our diets, it does more harm than good. “High consumption of isoflavones, which are the estrogen-like plant chemicals contained in soy, may stimulate the production of breast cancer cells. It may also increase the chances of developing serious reproductive, thyroid, and liver problems.” (Kate Murphy)

SUMMARY

Soy does help with several issues; however, it only helps if it is fermented soy, not the genetically modified (processed) soy found in over 60% of grocery store foods AND only in small portions (not daily). If you find it too difficult to eliminate soy completely out of your diet, opt for the natural forms of soy.  

Despite what the soy industry says, fermented soy is eaten sparingly by Asians. When it is used in moderation, soy does not have the same negative influences on minerals, vitamins, and the thyroid that non-fermented form of soy does. Please remember to stay away from non-fermented soy, but I rather you stay away completely =)

Dr. David Brownstein, Natural Way to Health, “Dangers and Misconceptions About Soy and Your Health”, December 2008, Vol. 1, Issue 8.

Dr. Don Colbert, I Can Do This Diet (2010): 80-81.

Kate Murphy, “The Dark Side of Soy,” BusinessWeek.com, December 18, 2000, http://www.businessweek.com/2000/00_51/b3712218.htm (accessed September 19, 2009).

Always eat breakfast.

I'm sure you've heard many times that "breakfast is the most important meal of the day". Guess what? It is!!! Breakfast is really "breaking the fast". The last meal you had was the night before probably about 10-12 hours prior to waking up.

I loved Dr. Don Colbert's analogy of breakfast and how it affects the rest of your day: "When it comes to breakfast, think of your metabolic rate as a fire in the fireplace. By morning, the fires of metabolism have all but gone out. In order to get the fire going again, you need to eat a healthy breakfast."

So what is a healthy breakfast? One that gives you energy and boosts your metabolism. I'll discuss great breakfast options in a minute, but first let's talk about metabolism. 

We hear all the time about thin people having a "fast metabolism", but many don't actually know what metabolism is or does. Metabolism is defined as the chemical processes continuously going on in living cells or organisms that are essential for the maintenance of life. Basically, it is composed of ALL the chemical reactions in the body. The metabolic rate is contributed by all those reactions, such as your heart pumping, lungs breathing, liver doing all 500 functions its meant to do, muscles working...etc. 

Since it takes energy for your body's organs to function properly, the metabolic rate is simply the rate you burn calories in a nonactive state (aka: doing nothing...=p). Typically, our bodies burn up to 75% during this nonactive state. So many factors make up the metabolic rate, but one of the biggest factors is: SKIPPING MEALS. 

When you have not eaten for more than 12 hours, your metabolic rate goes down by 40%. This is why it is so important to eat breakfast. A good breakfast boosts your metabolic rate and gets your day going strong.

Here are a few breakfast options that are full of fiber, vitamins and minerals to start your day strong:

• Kashi or Cascadian Farms cereals (contain 6-10 grams of fiber per serving)
• Oatmeal with raisins 
• Whole wheat toast
• Fruit
• Fresh Orange Juice or Fresh Apple Juice
• Pancakes
• Plain yogurt with fresh fruit and wheat germ
• Almond milk*

For all you coffee lovers, that is not a complete breakfast =). I've heard many of you tell me that eating breakfast makes you nauseous. Start slowly, but for your health, you MUST train yourself to eat a healthy balanced breakfast. Skipping meals, especially breakfast (which is the meal that jump starts your metabolic rate and energy for the rest of the day), will lead to a lower metabolic rate and weight gain.    
 

 *I'll be blogging soon on Cow Milk...stay tuned...

My favorite pizza.

About a year ago, I couldn't say what I can now: I love to cook! As a result of searching out healthier ways to cook dishes I love, I've been creating in the kitchen. Something I've never done.

Because we love pizza but don't eat anything white - as in white flour, white pasta, white bread, etc. - I began making unleavened bread from scratch. From there, an array of dishes came. One being my new favorite pizza.

I don't know the exact measurements because I change this pizza every time. Today it happened to be absolutely amazing (but at least I remember what I did)!

First, I make the dough. Three ingredients is all you need: 100% Whole Wheat flour, EVOO, and water. Simple enough.

Start with 2 cups of flour, 1 tbs of EVOO, and add water until you get the proper consistency. If it feels too sticky just add a little flour.

Then, roll it out. For extra taste, add some garlic salt =)

Then comes the best part...the toppings. Here's what I've used in my pizzas:

• Spinach
• Tomato sauce
• Cheddar cheese
• Mozzarella cheese
• Sundried tomatoes
• Fresh onion
• Fresh garlic
• Mushrooms
• Broccoli

I'm sure there's more, just add the ingredients you love (and that are healthy), bake at 400 degrees for about 20 minutes and ENJOY!

Healthy American Classic.

Yesterday, my husband and I decided to make an classic American dish: Hamburger and fries, BUT with a healthy kick of course =)

Let's start off with the fact that it was not red meat. We made a delicious turkey burger on 100% Whole wheat thin bread from Nature's Own and homemade potato chips. 

Here's what we did:

Turkey Burger
1 lb - lean ground turkey
2 tsp - Bragg's Amino Liquids (or soy sauce but Bragg's is so much better for you)
1 tbs - lemon juice
1/4 cup- organic ketchup or tomato sauce
1/4 cup - chopped onion
1/2 cup - Japanese bread crumbs (you can use any bread crumbs)
Pepper - use as you like 

Bread = Nature's Own 100% Whole Wheat flats

Toppings:
Spinach, Mustard, Organic ketchup (contains NO High Fructose Corn Syrup)

Potato Chips
1-2 thinly sliced potatos (don't remove skin, it contains nutritional value - fiber)
Place on baking pan (spray the bottom so the potatoes don't stick)
Lightly coat EVOO and then garlic powder or garlic salt
Put in 400 degree oven for 20 minutes

This makes an absolutely deliciously healthy meal. I promise!