tag:blogger.com,1999:blog-73804190341230411142024-03-08T08:21:57.230-08:00Foodfitter - Guiding you to healthy eating with the foods you enjoySuggestions on food, nutrition, diet and shopping from the perspective of a "seasoned" food industry new product innovator, strategist, behaviorist, chef and nutritionist. Foodfitter provides you with insights from an "insider" who will simplify the path to a balanced eating plan based on your individual food preferences and give you a voice. Manufacturers are watching you and know your buying and eating behavior better than you think. Let's all be healthier, wealthier and wiser together.foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.comBlogger79125tag:blogger.com,1999:blog-7380419034123041114.post-91117832414682721322024-01-27T02:32:00.000-08:002024-01-27T02:41:32.722-08:00 What you need to know about rising food prices 101<p>Manufacturers do not want to raise food prices because there is market competition and they do not want to lose sales. They often reduce costs by giving you less at the same price as an initial strategy. They will tolerate products being out of stock if they can and look towards higher future demand when possible. They know that prices are rarely lowered and we typically get used to the new pricing although it is still not desirable. That's how inflation begins. We pay more for products and services and salaries need to rise to compensate. </p><p>What is causing price inflation? </p><p>1. Lack of workers and employment issues in factories here and around the world for production.</p><p>2. Backups in shipping by land and by sea. From ports and delivery issues will continue to happen We live in a global world. We not only get our food products but ingredients and packaging materials from all over the world. Sourcing globally provides us with food access, convenience, and, in some cases, has even resulted in lower food prices. </p><p>3. Scarcity </p><p>Stocking up is one way to plan better and helps you have more time to get an item for your holiday dinner. Think of a Thanksgrilling get together setting expectations of an outdoor gathering. </p><p>Now is the time to start planning your Thanksgiving menu so you can purchase your groceries.</p><p>Helping you plan, even if you are not the planning type, ensures you will have what you need and waste less. Waste is most often the issue with fresh fruits and vegetables especially now that so many more of us are eating more plant-based meals. Understanding canned and frozen options will help immensely. </p><p>Buying locally and seasonally, planning, and learning the difference between marketing and what really is meaningful and of value to you when purchasing will make all the difference. </p><p>Working with Foodfitter, food choices will be stress-free and you will feel confident that you are making sound food decisions aligned with your values, preferences, and health. </p>foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-82864524898152242212023-10-16T00:22:00.004-07:002023-10-16T00:22:27.671-07:00<p>My favorite secret ingredients to surprise your guests with flavors that wow. All of these ingredients are GMO free, gluten free, kosher and vegan. Some like it Smooth! Some like the Tangy! Some like it Hot!</p><p>1. Artichoke and Garlic Infused Extra Virgin Olive Oil from the Georgetown Olive Oil Company or use the oil from Trader Joe's Marinated Grilled Artichokes in Olive Oil. </p><p>2. Blood orange Vinegar from Cuisine Perel</p><p>3. Habenaro Citrus Oil from Sutter Buttes. It is often sold as a dipping oil but I love using a splash in dishes. </p>foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-14078370288982350602023-10-06T04:03:00.004-07:002024-02-12T02:30:54.740-08:00Rapid Weight Loss - Does it last? The latest fad diet is not a diet. It's an injection touted by advertisements, physicians, and anyone interested in losing weight who can afford the steep payment without insurance of roughly $1000 a month. <div><br /></div><div>The long and short of it is that you need to continue to take the drug for the rest of your life if you want to maintain the weight loss. Many say the weight plus more returns if you stop and don't permanently change the way you eat. </div><div><br /></div><div>As a nutritionist, I'm wondering if one can take this drug long-term and still be able to get adequate nourishment. The reason that people lose so much weight is that they are not hungry. Some barely eat and their doctor has to tell them they need to eat. Over time, I would imagine malnourishment might become an issue. </div><div><br /></div><div>While I'm sure at least some of those inspired to go this route may have been overeating, whether or not they were eating for nutrient density or simply eating empty calories would depend on the individual. </div><div><br /></div><div>As a petite woman with a very slow metabolism, I've always found it necessary to eat a nutrient-dense diet with the fewest calories I can. I'm not starving myself at all - I just am not hungry and my body doesn't need many calories but it still needs nutrients to maintain healthy levels. It's a challenge for sure. I can't imagine that most are as diligent nutritionally with caloric restriction as I am. </div><div><br /></div><div>While supplements can help, there is simply no substitute for whole food and a balanced diet. </div><div><br /></div><div>As a food scientist, I know for sure that we do not know and certainly cannot measure the interactions of nutrients in food that nature provides us. We can't even measure the components of foods we know exist. </div><div><br /></div><div>I wish there was a magic solution to weight control for many of us who may struggle with it. So far, no magic exists. The risk of not accepting my healthy self for some generated image of perfection is just not worth it in my book. I will tell you if and when I find the magic. In the meantime, I chose to enjoy my healthy life as it is. </div>foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-43299800760387502722022-10-02T15:10:00.002-07:002022-10-02T15:10:45.081-07:00Air travelers read on! Have you ever been on a bumpy airline flight? Me too! <div><br /></div><div>Most airlines serve hot drinks on the plane despite possible unexpected turbulence. With only a little notice, they often don't have time to collect hot drinks, and although they could, do not offer cup covers.</div><div><br /></div><div>The reasons I have heard relate to the expense of the lids, additional time taken by the flight attendants, the lid keeping the coffee hot for too long, and plastic waste - all issues that could easily be addressed easily if there was a true safety concern by airline management. My experience speaking up led me to the conclusion that lids are not likely to be provided for hot drink cups anytime now or later in the foreseeable future. </div><div><br /></div><div>As an experienced flyer and a coffee drinker, I have seen it all. The memory most ingrained in my mind happened on a smaller plane where seats were directly opposite each other in the front of the plane. Drinks had been served prior to the turbulence. Upon the turbulence, as you would see in an arching water fountain, the hot drink contents perfectly launched from the cup and landed on the opposing person's seat in perfect synchrony. Screams, scalding, spontaneous inappropriate laughter at the situation resulted as well as stained, wet laps, at best, uncomfortable for the remainder of the flight. </div><div><br /></div><div>Personally, I have decided to take the issue into my own hands by being prepared and carrying an accessible standard 8-ounce cup lid with me when flying. Lids can easily be obtained for free on the way to the plane at any food area near the gate or by purchasing one in advance for pennies. You could also go all out and purchase a silicone reusable lid - a great fun gift for frequent fliers who love coffee and tea. I also chose not to bring my own cup with a lid for convenience reasons and only take a light disposable lid that fits all 8 oz. cups. </div><div><br /></div><div>I realize spilled hot drinks on your lap when flying hasn't happened to everyone but if you've been through it, it's not something you want to happen again. And even if you are not a hot drink lover, you never know if others in the seats next to you are. Just saying.</div><div> </div><div><br /></div>foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-5112073616639061292022-03-12T12:10:00.000-08:002022-03-12T12:10:06.511-08:00Have you lost your senses? Don't let anyone call you crazy! Losing your sense of smell has been one of the tell-tale symptoms of COVID-19. <div><br /></div><div>When you lose your sense of smell, it will impact your sense of taste as well because the two are closely interconnected, Before and after you put food in your mouth to taste it, we smell a food to see if it is pleasing and safe to consume. When we put food in our mouth and it touches our tongue we have taste buds to recognize a food but also the food's chemical component can be volatile (that is droplets of vapor reach the back of the mouth connected to your nasal passages (so these components of the flavor are inhaled). Together - taste and aroma send signals to your brain. That is how we know and recognize flavors in our memory. </div><div><br /></div><div>Most of us will recognize the scent of a rose and the taste of our favorite food and our brain is happy to receive these common aromas and tastes. Scents and tastes we recognize from childhood associated with love or play often comfort and calm us. </div><div><br /></div><div>Other aromas and taste trigger warnings - there is too much salt or that grapefruit too bitter. As your body works constantly to maintain internal balance for your survival if it gets too little or too much of what it needs it lets you know. Normally you just have to listen unless something either disrupts the systems or the body believes that it must acclimate as best as possible to survive with what it has to work within a given environment. Sometimes we recognize that acclimation is something we should consider for our long-term health.</div><div><br /></div><div>Back to COVID-19 which disrupts this system when it enters nasal passages. </div><div><br /></div><div>That is because our senses are designed to maintain our health sending signals to our brain about what will nourish us in the right amounts. If we are listening to our senses carefully, we will know what we need to survive and thrive at the most basic level of our existence. </div><div><br /></div><div>Viruses spread by interfering with our basic systems hopefully only in the short term disrupting our body intelligence long enough to spread to others. In the process, our interaction with a virus may result in some damage as our body tries to fight off the intruder - in a sense an internal war. </div><div><br /></div><div>We are all equal in nature over the long term. All life survives to procreate and be useful to its species. With time we may be able to defend our bodies from the intruder or in the case of some viruses, learn to adapt and co-exist with them. That is until we are run down, stressed or, other infected. The virus needs us to live for it to survive and spread so its objective is not to kill us. Some viruses, such as Epstein Barr, live in our body for the long term and are quiet until they feel threatened and then viral symptoms appear. </div><div><br /></div><div>In most cases, our senses are not lost forever because once we recover from the virus, in the most recent case of COVID, our detection is no longer under attack and our sensory cues can be repaired naturally. We can assist or speed up this repair with sensory stimulation. </div><div><br /></div><div>If you need to get your senses back again, send an email with I WANT MY SENSES BACK in the subject to mindy@foodfitter.com to learn about my short program. </div><div><br /></div><div><br /></div><div><br /></div><div><br /></div>foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-3906206424330399882022-01-17T14:32:00.003-08:002022-01-17T14:40:32.044-08:00The Anatomy of a Latte<div><br /></div><div>I just wanted to make a wonderful latte at home without an espresso machine. I don't have a great deal of space on my kitchen counter it seemed like it would be simple enough. </div><div><br /></div><div>Yet, with a whisk in hand, and after several efforts based on instructions from the barista and internet searches, the resultant foam poured over the coffee didn't look or taste quite as I had hoped for. </div><div><br /></div><div>I tried 2% low-fat milk and 4% full-fat milk first and the foam was - well cold foam not frothy and rich.</div><div><br /></div><div>Then I tried heating the milk before frothing with no better result and then making the whole drink and putting the finished drink in the microwave to heat. Still not good at all. </div><div><br /></div><div>Trained as a food scientist, I thought now I need to use my knowledge to solve this dilemma. My mind recalled an interview I had at a leading food manufacturer. I was asked only one question - tell me everything you know about milk. </div><div><br /></div><div>Actually, there is quite a lot to know about milk, and yes, I was offered the job. But to be brief for this purpose I'll share only the pertinent highlights you need to know to create my perfect froth at home with or without fancy equipment. </div><div><br /></div><div>Milk contains the three major macronutrients - about 4% each for this example: 1) protein (casein or curds when heated and whey), 2) carbohydrates (lactose which is milk sugar - the lactose intolerant are far too aware of this) and, 3) fat, of which roughly 65% is saturated (solid at room temperature). The remainder of the milk is simply water - 88%. </div><div><br /></div><div>All three macronutrients contribute to my perfect froth.</div><div><br /></div><div>The process of creating the froth I love works best with whole milk containing the most fat and therefore the most saturated fat, the component of milk fat that is most solid at room temperature. The colder the milk the more solid the fat is. I am using homogenized milk which means the components of the milk are mixed under pressure to make smaller fat particles which help to strengthen the natural emulsion of the milk improving mouthfeel, taste and, shelflife of the milk. Most of us know that fat/oil and water do not naturally mix. That is where the protein casein comes in because it is a natural emulsifier. </div><div><br /></div><div>We start with cold milk when making froth because it is easier to whip air into a solid structure. We are trying to incorporate fine air bubbles into the milk and develop a stable structure to support the froth. The process of steaming while whisking results in vaporized air and water above the surface of the liquid incorporating air into the milk. </div><div><br /></div><div>To maintain the structure's stability, the protein in the milk needs to be heated slowly so that the casein protein component can separate from the whey protein component. The casein will coagulate as it is mixed with the milk fat while being aerated and heated. Froth containing the aerated saturated fat structure creates a more stable foam with a rich mouthfeel. </div><div><br /></div><div>The other key component for success is to note that the milk is whisked while it's being gradually heated to approximately 70 degrees. We want the foam to be warm, not only for enjoyment but also because the foam and the coffee that we drink at approximately 175 degrees are closer in temperature when combined. This is important because when the froth-containing fat in the foam hits the coffee the fat doesn't immediately turn to liquid fat due to the temperature differential and rather melts on your tongue at approximately 98.6 degrees - body temperature as the warmer coffee and the foam combine in your mouth. </div><div><br /></div><div>I am thrilled with the outcome of my froth and look forward to my morning lattes now. But why stop there? I enjoyed hot chocolate drinks with high-quality cocoa in the evenings over the holidays and with egg nog (eggs are high in protein and froth well with milk). I sprinkled a coffee latte with cinnamon or added a splash of schnapps or other alcohol as an after-dinner drink. </div><div><br /></div><div>If you don't want to use whole milk for one of many dietary reasons, based on individual preferences for taste, health, personal values, and/or lifestyle and you want to adapt your frothing method for ingredients you love, let me know in the comments below. </div><div><br /></div><div>Or contact me at mindy@foodfitter.com for more help to solve any sourcing, shopping, and kitchen challenges based on the science of food. Let's have fun with food, entertain yourself and others with new skills, and become more comfortable creating food that you design.</div><div><br /></div><div><br /></div><div> </div><div><br /></div><div><br /></div>foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-65966998501358636952021-10-22T13:03:00.001-07:002021-10-22T13:03:00.211-07:00A food scientist walks into a grocery store. What does the food scientist know that you should know?? <p> A food scientist understands that all food is life. Food needs to reach you safely. The food's goal is to nourish you well so its life was meaningful. The life sacrificed is just as important as you are. Food doesn't want to be tossed away as if its life doesn't matter. </p><p>The food scientist knows that the shorter the transportation time under the best possible conditions is what is best for the food and therefore for you. You want the food itself to have minimal transit time once harvested and enjoy a comfortable trip to you! In these times with food coming from all over the world, think about the food's journey to you. The better the journey, the more it remains intact with loving care. A quick and pleasant journey means you are honoring the food itself and its ability to nurture you. What goes around, comes around. </p><p>The food scientist knows that for every request that you make for your personal convenience, there will be a tradeoff. Think of "no fat" products. If you take out the fat and want to keep the portion the same something needs to be added back. When a food scientist makes a decision about the product based on what you told them is important and you do not stay conscious and informed of tradeoffs, you may get what you asked for but not necessarily what is best for you. In the case of "no fat" products, products higher in added sugar were the consequence. Be sure that the replacement is something you want to consume and it is worth the tradeoff. Food companies are in the business of giving you choices and you get to decide which choices to make. </p><p>The food scientist knows that processing food isn't always a bad thing. Fermentation is a process that not only preserves food but creates a product for consumption that can provide added value for humans. It requires expertise and time as indigenous cultures have known for many years. Not only does fermentation aid digestion (by breaking down a nutrient such as gluten outside the human body first) to assist us in getting the nutrition that we as humans were not designed to digest without help from nature, but also provides probiotics that seed beneficial gut bacteria. </p><p><br /></p>foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-60644640556348601512021-10-21T12:59:00.002-07:002021-10-21T12:59:18.005-07:00Don't panic. Three ways to address rising food costs and availability while saving time, money and your health. <p>Let's start with the bad news first. Food prices will not be declining any time in the foreseeable future so planning well and trying new solutions is the best way forward. </p><p>Now for the good news. Availability issues are temporary. In the meantime, there are so many options out there to keep your budget intact while exploring the wonderful variety of food available to you. With a little help have fun discovering some new favorites! </p><p>1) Eat less meat. Guess what. We already are likely eating more meat than we need to. A serving of protein is the size of your fist - slightly larger for fish than other meat. A pound is 16 ounces and a serving is 3-4 ounces which means if you purchase a pound of the grass-fed organic protein at $12/pound, your cost is only $3-$4/serving. Adding other protein sources to your meal will also help. For example, bean-based sides reduce the amount of meat you need to serve. Or use meat in a meal as a condiment as opposed to the main feature of your dish. </p><p>2) Stock up on canned foods and other shelf-stable items with clean labels. These are often the least expensive and great for items that you'd have to cook for a long time anyway. So you save time and money and you are not giving up nutrition. Faster, cheaper, and better in one solution. Cans are easy to store. Since canning is a means of preservation, preservatives are not needed and there are so many options. Just watch the label for sodium over 300 mg and buy foods with little or no added sugars. If you need to add salt or sugar in cooking, you are in control of how much is added. Chili anyone? </p><p>3) Start freezing meals. Buy in bulk and cook in bulk - then freeze. Freezing saves time and money and nutrition. Freezing preserves nutrient content and stops spoilage. It also reduces waste and you are always ready for dinner. Just heat and serve. </p><p>A few favorite items? Share below in the comments. </p><p>If you'd like to hear more on this topic, let me know in the comments or contact me at mindy@foodfitter.com.</p><p><br /></p><p><br /></p><p><br /></p>foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-79306177729407786262021-07-26T22:28:00.003-07:002021-07-26T22:28:29.294-07:00We value what we grow <span style="font-family: "times new roman"; font-size: 16px;">Everyone should try to grow food - fresh fruit or vegetables to stay top of mind about what it takes to raise our food. Growing food helps us learn or remind ourselves of how challenging it can be and the work it takes so we don't take food for granted. It helps us appreciate the value of all food we are so fortunate to have access to and the work and sacrifice of many who help to bring it to us. </span><div><span style="font-family: "times new roman"; font-size: 16px;"><br /></span></div><div><span style="font-family: "times new roman"; font-size: 16px;">In our society, many of us are so unaware and detached from what it takes for food to get to our table. We see the grocery worker or the delivery person and focus on them because we see them. We are focused on convenience and price and likely do not realize the tradeoffs that are made to deliver those attributes to us. Often when we remain unaware, we blame others for not telling us as if they could make us care and listen. We blame others for not magically creating the impossible and for not getting through to us when we don't want to take the time to know the details. As if it's not important enough to us to know what we put in our own body because we say we don't have the time. Yet, we know the further away we are from knowing someone or something, the less basis we have for trust. We are blind to what is happening behind the scenes. </span></div><div><span style="font-family: "times new roman"; font-size: 16px;"><br /></span></div><div><span style="font-family: "times new roman"; font-size: 16px;">Growing food is a laborious process. Yes, it's hard. It reminds us of life's fragility. It reminds us that what is happy and healthy grows </span><span style="font-family: "times new roman"; font-size: 16px;">expansively and brings joy. </span><div><span style="font-family: "times new roman"; font-size: 16px;"><br /></span></div><div><span style="font-family: "times new roman"; font-size: 16px;">Even if it's not your hobby, try growing a plant or garden to experience the process as you might try other new things for a period of time during the summertime. Make a commitment to learning the process. You will have to spend your time, </span><span style="font-family: "times new roman"; font-size: 16px;">attention, with a supportive growth environment - soil, water, and nutrients. All life needs love and care to survive and thrive. </span><div><span style="font-family: "times new roman"; font-size: 16px;"><br /></span></div><div><span style="font-family: "times new roman"; font-size: 16px;">Growing a plant or garden is analogous</span><span style="font-family: "times new roman"; font-size: 16px;"> to how we grow as we go through life. We devote time, may not succeed but we will learn and that is the goal. We devote time to what we love and, also what is important to us. Those who at least try will value food more - its taste, texture - the wonder of growing life. Yes, food is life itself. </span></div><div><span style="font-family: "times new roman"; font-size: 16px;"><span style="font-family: "times new roman";"><br /></span></span></div><div><span style="font-family: "times new roman"; font-size: 16px;"><span style="font-family: "times new roman";">Gardening is a favorite pastime for so many because it's nurturing. It has many benefits that you only experience by practicing it. It has a calming effect on our nervous system raising our oxytocin.</span><span style="font-family: "times new roman";"> Especially in this world of a pandemic, it helps us feel less isolated and provides a new daily sense of purpose. </span></span></div><div><span style="font-family: "times new roman"; font-size: 16px;"><span style="font-family: "times new roman";"><br /></span></span></div><div><span style="font-family: times new roman;">I hope you will savor the experience and have a reminder of the effort involved leading you to a greater appreciation and understanding of food in a new way - with new respect and admiration for life that we often only think about as serving us. Food is life as we are living. We need to remember to say our thanks for that life and all of those who make food available to us. We embody life every day by consuming food. Do what you can to embrace its journey and not take it for granted. </span></div><div><br /></div></div></div>foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-27069156902822085632020-06-15T20:58:00.001-07:002020-06-15T20:58:25.558-07:00Food is the messageFood is life itself. We honor that life by not wasting it and recognizing that food is not only for enjoyment and satiety but importantly, for information delivered to every cell of our being. When you choose what you eat in advance with mindfulness, you choose what messages you send to your body for your short term and long term health.<br />
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One of the silver linings of the COVID-19 pandemic is that it has slowed the pace of everyday life. Based on availability and perhaps eating more meals at home than before, we have the time and need (due to less food availability and rising prices) to plan our food choices more wisely. No longer can we say that we are bombarded with food all around us everywhere, anywhere at any time without some additional planning and preparation. Typically, I hear, "I don't have time so I just....") but really, we don't make time for an act that is so important to our personal nourishment and health. We want the convenience of someone else preparing and making our food because we can but the question is to what extent is to our benefit.<br />
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The consequences of not honoring other life and not knowing what we are putting in our bodies are steep. We are often trusting others we don't know so we don't need to think about it.<br />
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Think about it.<br />
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Why would you not want to know what you are putting in your body?<br />
Why do we disconnect with the fact that we consume life for nourishment that sends messages to us for our health?<br />
Why do we say we care about the environment but don't know more about the path of the packaging we toss into our oceans and easy solutions available to us?<br />
Why do we say we respect life and nature and yet waste 40% of the food that is harvested?<br />
Why do we stay away from refined and altered food ingredients such as high fructose corn syrup, trans fat, resist GMO crops but are willing to eat biologically and chemically altered ingredients in plant-based meat?<br />
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Most often the answer is not far away. We want choices and they are available. We act like we have no control when we do. We are proud of our humanity yet more often than not feel compelled because we are hungry, stressed, tired, or simply need to treat ourselves yet don't take the time to break out of these damaging cycles.<br />
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Let's be real about our choices, have a conversation, and be open to solutions that are there for the asking. <br />
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<br />foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-71722991439941196492018-08-06T21:40:00.000-07:002020-08-01T23:49:15.920-07:00Imagine the fun of being a kid in the kitchen!I felt like a kid again, remembering the excitement of cooking with my mom as a child. Under the expert instruction of Chef Gino (ginothechef on Instagram), making pasta with flour flying, and cracking eggs for dough so strong and thin that it stretched the length of the room, was only surpassed by the sounds of laughter and the taste of the meal that followed. In another room, I could smell the fresh-baked\ chocolate chip cookies waiting for us for dessert. The whiff of aroma triggered childhood memories of enjoying the cookie dough batter left on the mixing beaters.<br />
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I was invited to celebrate the grand opening of the new location of The Gourmandise School just a few steps away from their previous spot but now with more space and an even greater variety of classes.<br />
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In 2011, Chef Clemence opened the school just blocks away from the famous Santa Monica farmers market, recognized as one of the largest and most diverse farmers markets in the nation. With fresh, sustainable food from California farms, everyday chefs were ripe to hone their pastry and culinary skills. The school grew quickly. Watching the growth was as pleasurable as watching as a ball of dough rise as one would with the labor of love in breadmaking.<br />
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The expansion of the school enables more students and unique culinary classes taught by the finest instructors offering the best techniques and instruction for all skill levels. <span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">The school offers cooking and baking classes, a professional series, kid’s classes, fascinating food workshops, and private events. </span><br />
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Why is The Gourmandise School so special? Because it embodies the attributes I value in life. Love, fun, authenticity, and connection combined with the opportunities for knowledge, competency, and expertise.</div>
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If you are lucky enough to live near or plan to visit Santa Monica in the future, check out TheGoumandiseSchool.com to find a class. For inspiration anytime, follow<br />
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">@GourmandiseLA</span> on Instagram.<br />
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<br />foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-41897616926384978152018-07-30T00:08:00.001-07:002018-07-30T00:08:25.703-07:00When it comes to getting essential nutrients, requirements change at every stage of life.Children are not simply small adults. When an embryo grows in a woman's womb, most of us know that different organs develop at different times. We hear about what to know in each trimester of pregnancy.<br />
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But once the baby is born, the focus is often on how long to breast feed or give formula before solid food is introduced. Breast milk comes with the perfect balance of nutrition and formula is formulated to contain essential nutrients. It's all done for us.<br />
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When we need to move to new foods, we watch as the baby accepts some foods and rejects others or we continue to rely on what the experts tell us when we buy "baby food". We begin to learn that each baby has his or her own preferences. Often moms worry if the child is eating what he or she needs especially when finnicky.<br />
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It's obvious to all of us that children grow quickly until adulthood. We are aware that we do not all grow at the same rate. What we might not think about is that we continue to physically change our shape and characteristics externally. Otherwise, we'd all look like a baby - just larger! It follows that we continue to have different needs as our body changes in different ways and therefore nutritional needs continue to change.<br />
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We observe the volume of food that changes but somehow we don't pay much attention to the types of nutritional requirements at different ages. Information is far too confusing and inconsistent. More and more I hear about moms who are on some diet or following other nutritional information they've read about and then feed their children similarly. Often we tell our growing children what they should eat as if they were little versions of ourselves.<br />
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While our adult bodies are changing less in our 30's and 40's, our children's bodies are still developing at least as long as they are growing which tends to be in the late teens for girls but well into the 20's for boys. Much research shows that frontal lobes in male brains are still developing in their mid 20's.<br />
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Our cells are constantly renewing. As we age, cell renewal slows unless we continue to support the function.<br />
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Nutritional requirement change at every lifestage. Our bodies tell us if we know how to listen.<br />
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You can learn by contacting me at mindy@foodfitter.com<br />
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<br />foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-67115444625255372152017-03-13T15:34:00.003-07:002018-07-29T23:17:26.877-07:00Myth: Sugar that comes from fruit is healthier than other sugarLove fresh juices?<br />
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Who doesn't? A few days ago, a friend of mine told me about this great refrigerated juice he found in the store with no additives - nothing but fruit juices. I asked him to check the sugar content since he said he had not. When he look did look at the bottle there were 36 grams of sugar in the juice - more sugar than recommended daily allowance for men. We love juices because they are so high in sugar. So while you get high doses of water-soluble nutrients in juices, nutrients that need to be replenished at least once daily, you also get a sugar load as high or higher than having a Coke or a candy bar!<br />
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But isn't juice healthy because it comes from the fruit itself?<br />
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Juices are not whole foods. The sugar in fruit is not healthier than other sugar we consume from other sources when it is separated from the whole fruit. When we eat whole fibrous fruits designed in nature for a slower sugar release due to the intact fiber, the food is consumed more slowly and we are still able to digest and absorb nutrients we need. When the fiber is "processed" by a blender or juicer, the fibrous fruit cells are broken down and do not slow sugar absorption. Furthermore, we don't generate the enzymes in saliva by chewing for digestion.<br />
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Adding to the confusion is new labeling of "added sugars" for those sugars not in the natural food itself. The intention of the labeling was to call out the addition of sugars for taste in a product. This added sugar is often excessive as we gradually acclimate to higher and higher levels for the same level of satisfaction. Awareness of the sugar that manufacturers add to our products is the first step to help us make changes in our diet for health. The good news here is that if we gradually eat less sugar, our taste buds become more sensitive to lower levels of sugar and we acclimate to these lower levels without detection.<br />
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Four ounces, a half of a small juice glass is the daily adult serving. Stick to the recommended serving by watering the juice down and drink it as part of a meal or as a flavoring to yogurt or other foods or dishes.<br />
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Juicing is fine for athletes who are rapidly losing fluids, need quick energy to burn right away before exercise and for those who need calories as well as energy because their caloric requirements are high so they sugar is used for energy immediately. For the rest of us, it's just dessert.<br />
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Questions? Just leave them in a comment below or contact me at mindy@foodfitter.com.<br />
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<br />foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-14077447655476373252017-02-17T17:36:00.001-08:002020-07-12T04:17:49.356-07:00Is it soup yet? The skill of nutricycling.It's another rainy day in LA. We've had a record year for rain this year. This day is not only rainy but windy, almost blizzard-like, yet warm - not cold like most of the snowy blizzards I am familiar with from my east coast upbringing. So I told myself, I'm a trouper and went out to brave the storm so I wouldn't miss my Toastmasters meeting at UCLA, after all, there is no bad weather with the right clothes and preparation. I was raised to believe that weather should never stop you from your plans and from living fully and in fact, it might even help to live more fully.<br />
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Now I'm happily home safely and listening to the sound of the rain that is always so comforting. Waving out my window to neighbors who are also looking out at the rain. Warm soup, a book, catch up work even feels better when it's raining outside. Does a fake California fireplace count? The type with burner switch?<br />
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It must be soup time. In my no waste, no haste, great taste, whole food kitchen, I always have fresh food that has passed the 3-day mark ready for my soup pot.<br />
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Since I aim to get half of my nutrients in fresh form and the remainder in cooked form, the 3-day rule works out well for me to keep the items in my refrigerator or counter circulating. It's a mindset of shopping my refrigerator or shelf for items I want to use up and selecting ingredients and flavors that will blend well and complete my required nutrient needs.<br />
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After a few days, the nutrient advantage of fresh foods is destroyed by oxidation or dehydration. At this point, other forms of preserving these foods typically yield at least similar nutrient levels to fresh food. Cooking which destroys some nutrients makes others more available to the body.<br />
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By eating a variety of both fresh and cooked foods, you have now not only utilized nutrients that would have been lost out on but also created a means to get a broader range of nutrients.<br />
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Valuing the food you have worked hard for to purchase honors yourself and the plant or animal life that is able to nourish you. Instead of wasting what fresh food was not consumed quickly enough, you can stop spoilage, stay safe and release more nutrients for your body. That respect and gratitude keep you healthy in every way.<br />
<br />foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-3663905950641453012016-07-22T21:37:00.003-07:002018-07-30T00:08:33.964-07:00Why don't we eat our vegetables? <br />
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Mostly because of our taste palates and differing sensitivities to sweetness and bitterness.<br />
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We all have different tastebud patterns and sensitivities on our tongues just as our fingerprints differ. <br />
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Sweet wins over bitter every time. The choice is clear.<br />
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We are hard wired for sweetness for survival because sugar provides the quickest energy particularly for our primal fight or flight reactions. When our diet is high in sugar as in our American often from packaged foods with added sugars, taste buds dull and can't detect the lower levels of sweetness in vegetables which require more taste sensitivity.<br />
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Foods that are a little bitter to one can be very bitter to another. Bitterness in nature is a signal of what not to eat too much of so it stops us by tasting badly. However, the bitterness balances the sweetness when consumed in healthful proportions in whole foods. The bitter compounds inhibit the overgrowth of certain cells which is why some bitter foods are desirable to ward off cancer cells.<br />
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The fibrous texture of many vegetables is not very appealing compared to other foods that are easier to chew and are smooth textured. Yet, fiber is what is lacking in many of our diets as we alter the palatability of whole foods. Whether prepared in home, a restaurant or purchased in a grocery in a package altering a whole food to increase its appeal is altering the healthfulness of the whole food. There is no way to reconstruct a food to be as healthful as in its original form.<br />
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Some manage to drink veggies on the go often masked with sweet juices but unfortunately, this adds sugar which we don't need and macerates the soluble fiber that ultimately speeds sugar into the bloodstream. <br />
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We need enough vegetables for our bodies to function well. We don't need or want megadoses of micronutrients which have toxicity symptoms. We are looking for the balance that whole foods give us.<br />
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As an entry point to changing tastes and behaviors, price and convenience are key. Put both great price and convenience together with a great taste and you have success. If any one of these items are missing, it's an uphill battle.<br />
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So let's make veggies affordable, accessible, easy to eat and add a dip made from beans or yogurt to add flavor. Add a savory flavor - fat and protein added to the snack or meal instead of eating alone or with fruits which add more sugar works well. Cook them in a soup to soften their texture but retain the fiber. Stuff them raw or baked. Use vegetables to make a wrap such as lettuce wraps or cucumber wraps. Share some recipes in the comments.<br />
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Don't compare vegetables to other foods. Love them at their best for what they offer naturally!<br />
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<br />foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-51440387061497242782016-07-22T21:37:00.001-07:002016-07-22T21:37:27.368-07:00Why don't we eat our vegetables? <br />
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Mostly because of our taste palates and differing sensitivities to sweetness and bitterness.<br />
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We all have different tastebud patterns and sensitivities on our tongues just as our fingerprints differ. <br />
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Sweet wins over bitter every time. The choice is clear.<br />
<br />
We are hard wired for sweetness for survival because sugar provides the quickest energy particularly for our primal fight or flight reactions. When our diet is high in sugar as in our American often from packaged foods with added sugars, taste buds dull and can't detect the lower levels of sweetness in vegetables which require more taste sensitivity.<br />
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Foods that are a little bitter to one can be very bitter to another. Bitterness in nature is a signal of what not to eat too much of so it stops us by tasting badly. However, the bitterness balances the sweetness when consumed in healthful proportions in whole foods. The bitter compounds inhibit the overgrowth of certain cells which is why some bitter foods are desirable to ward off cancer cells.<br />
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The fibrous texture of many vegetables is not very appealing compared to other foods that are easier to chew and are smooth textured. Yet, fiber is what is lacking in many of our diets as we alter the palatability of whole foods. Whether prepared in home, a restaurant or purchased in a grocery in a package altering a whole food to increase its appeal is altering the healthfulness of the whole food. There is no way to reconstruct a food to be as healthful as in its original form.<br />
<br />
Some manage to drink veggies on the go often masked with sweet juices but unfortunately, this adds sugar which we don't need and macerates the soluble fiber that ultimately speeds sugar into the bloodstream. <br />
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We need enough vegetables for our bodies to function well. We don't need or want megadoses of micronutrients which have toxicity symptoms. We are looking for the balance that whole foods give us.<br />
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As an entry point to changing tastes and behaviors, price and convenience are key. Put both great price and convenience together with a great taste and you have success. If any one of these items are missing, it's an uphill battle.<br />
<br />
So let's make veggies affordable, accessible, easy to eat and add a dip made from beans or yogurt to add flavor. Add a savory flavor - fat and protein added to the snack or meal instead of eating alone or with fruits which add more sugar works well. Cook them in a soup to soften their texture but retain the fiber. Stuff them raw or baked. Use vegetables to make a wrap such as lettuce wraps or cucumber wraps. Share some recipes in the comments.<br />
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Don't compare vegetables to other foods. Love them at their best for what they offer naturally!<br />
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<br />foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-45966413637697826092016-04-18T02:55:00.001-07:002016-04-18T03:57:14.078-07:00The Skinny on FatFat is essential in our diet so the no fat trend never made much sense to me. The wisdom for at least the past 50 years to get the essential fat needed is for 30% of your calories to come from fat in your diet (10% unsaturated, 10% polyunsaturated, and 10% saturated). Practically speaking, this means that if an oil is liquid at room temperature, like olive oil, it can be considered mostly unsaturated and if it's solid, like butter or the fat in meat, it can be considered mostly saturated. Fats in foods are a combination of fats that are unsaturated and saturated to different extents. Since fats that are the most saturated are hardest at room temperature, it's easy to know how to get a range in your diet by looking at your food. Just stay away from any packaged foods that have trans fats on the label or are those listed at partially hydrogenated which is the chemical process of saturating a fat to stabilize it for a longer shelf life, to change the texture or some functional property. Over the next few years (by 2018) these trans fats will be eliminated from all products.<br />
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Since the average American diet was traditionally high in meat and cheese (both containing fat solid at room temperature), the government's message from the 80's until recently has been to eat a low fat diet. The erroneous assumption was that fat in food eaten resulted in more solid fat blocking our arteries and everywhere else we don't want it to be. That seemed counter intuitive to me for several reasons. First, body temperature is much higher than room temperature by at least 20 degrees. Second, the body digests fat and has its own regulation system so the amount of body fat stored is regulated by other than the fat amount consumed.<br />
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A few more facts to know about the fat we consume are key to understand. Fat has more than twice the calories of either protein or carbohydrates for each gram consumed. Therefore, to eat the 30% of calories as fat, you will consume less than half the amount of a carbohydrate, such as a potato, by weight. The latest "eat more fat" advocates make several assumptions which may or may not apply to your own diet. For starters, they assume that you are currently eating a very low fat diet (much lower than 30%) and a high carbohydrate diet (with a high sugar content). If you were buying lots of no fat and low fat products and we're still eating the same amount of food, you were likely eating a higher carbohydrate diet. They also assume when you do consume 30 or even 40% of your calories as fat in your diet you will be full and won't want to eat more fat or for that matter anything else. That would be great, but people overeat all the time and if they hear the titles of the books as permission to as eat as much fat as they want as the way to get thin, I expect that obesity in this country will continue as people start eating many more calories as a result of increasing fat in their diet.<br />
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The best diet is one that is varied and balanced. Eat whole foods you enjoy with others when possible, pay attention to when you are hungry or feel full and most of all, relax. You know when you feel good and how to eat well so listen well to your body. Only then will you get the answers that are right for you.<br />
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<br />foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-8157675335830731172015-07-28T01:10:00.002-07:002015-07-28T02:42:04.066-07:00 Teenage girls and foodSharing time with teenage girls at home has been an education for me. We are starting gardens in early schools and making progress in school education in some areas. Yet, we are missing some really important opportunities in practical food science and nutrition lessons that need to be brought home. Here are three typically asked questions concerning teen girls that need to be clarified and the lessons that need to be taught.<br />
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1. What’s a “Carb”? Nearly all teenage girls I’ve spoken with really don’t know. They just believe that they are bad and make you fat. One teen I recently had breakfast with said, she didn’t want to eat the waffle served to her because she didn’t want to eat “carbs”. Because she didn’t want “carbs”, she then didn’t want to eat the breakfast at all. Her mom wanted her to eat and coached her to eat a little so she agreed and promptly drowned one waffle in fake maple syrup (pure sugar and high fructose corn syrup with artificial maple flavor) - the worst way she could consume carbs in the form of added sugars. She turned down an egg (protein) and accepted the orange juice (with as much sugar as a glass of Cola soda) because it was fruit juice. The breakfast she had consisting of the one waffle with maple syrup and a glass of orange juice had a whopping 64g of sugar (252 calories). The “carb” content of the meal was slightly higher from the flour in the waffle than the sugar content alone but not much. The breakfast this teen ate was nearly 500 calories, 450 of which were from “carbs” - a “carb” overload in the unhealthiest way.<br />
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There were also oranges and bananas on the table. If she ate one waffle with an orange, she would have 16g of sugar (64 calories). She could have added bananas and cinnamon or jam for a healthy topping. The waffle containing some fat and protein brought the healthier waffle and orange meal to just over 150 calories for the meal (and adding an egg for added protein could add another 100 calories more to the breakfast). One half of a banana, jam with cinnamon would add no more than 10g of sugar or 40 calories.<br />
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The waffle with 2g of sugar and only 9g of carbohydrate need be her least concern with the breakfast.<br />
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Lesson: Think about what would want on your plate - what you want that’s good rather than what you don’t want that’s bad. Fruits and vegetables and the fiber they contain are all carbohydrates and essential for good nutrition. Seek to fill at least 1/2 of one's plate with these “carbs” in whole form at every meal. A plate should always be colorful as possible. A healthy plate should be pretty. Teen girls, if you want to be beautiful inside and out, remember this.<br />
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By the way, an average teen would not want to eat more than 6 teaspoons of added sugar/about 100 calories of sugar daily (not including whole fruits and vegetables).<br />
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2. How do I know if food in the refrigerator will make me sick?<br />
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Meat, chicken and eggs are the foods most likely to make you sick. <br />
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Lesson: Store eggs in the coldest part of the refrigerator. Check for cracks and do keep them in a container where they cannot touch other foods. Meat and chicken should be kept frozen if already frozen and you will not eat them right away. If you do not keep them frozen, cook them as soon as possible to eat within 3 days at most and keep them covered in the refrigerator. If defrosting in the refrigerator, do not let the food or juices touch other foods or surfaces. Use a plastic wrap over or paper towel over the cutting board which can be tossed. Wash all cutting surfaces and counters with soapy water with a clean sponge or towel.<br />
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If a food has a different odor or color than is typical for the food in a fresh state, toss it. If it is moldy, unless it is a hard cheese, toss it. There are a few exceptions, but this is safest.<br />
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If a packaged food has passed it’s expiration date toss it; however you do not necessarily need to toss it if the food has passed it’s sell by date, best if used by date or even it’s use by date. These dates are manufacturers way of telling you that there may be some flavor or quality loss from the freshest product for a number of reasons but do not pertain to safety.<br />
<a href="http://healthland.time.com/2013/09/18/is-your-food-expired-dont-be-so-quick-to-toss-it/">http://healthland.time.com/2013/09/18/is-your-food-expired-dont-be-so-quick-to-toss-it/</a><br />
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3. How do I store my food in the refrigerator?<br />
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Allow warm foods to approach room temperature before storing in a container at a colder temperature. Glass containers for all food storage are best, especially those that have any liquid. For fruits and vegetables, plastic containers are fine as long as there are vents to let gases that spoil them release. Place a paper towel in the container to absorb extra moisture.<br />
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Lesson: It’s generally a good idea to cover your food, so that if another food in the refrigerator goes bad or spills it does not contaminate another food. Foods that can spoil are best on the lower shelves to avoid spills to other shelves.<br />
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Most bacteria and molds grow in environments where oxygen and moisture are present. The colder the temperature, the slower the growth.<br />
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Do not eat food from a can that is dented or bulging. A bulging can indicates that bacterial toxins despite the fact that the canning process eliminates oxygen which if remains safely sealed will keep you safe.<br />
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<br />foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-7588025660196317662015-07-16T16:08:00.001-07:002015-07-16T17:03:34.410-07:00Addicted to the idea of convenience?Every year the food industry looks at the top new products and trends. Taste trumps most, but convenience is typically the next attribute that influences our purchases. I wonder if we are taking what we think is convenient a bit too far and hurting our own pockets, health and the environment? What is the true price we pay that we choose not to think about?<br />
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Know that there is always a price for perceived convenience even if in reality the convenience benefit is small. What really drives your purchase? Are you driven by saving money? Saving your health? Saving the environment? I ask you to consider how much of your time are you really saving when you make a choice for convenience.<br />
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Let's have some fun with this by first recognizing that food companies are in the business of making profits by providing perceived benefits. That means that you will pay more money for perceived convenience not necessarily actual convenience. You get to chose if the benefits are appealing to you but unfortunately for you, you rarely consider the consequences.<br />
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An example of this is buying
frozen scrambled eggs in a carton from the freezer which is about the cost of a dozen eggs for just a few. This is because you are paying for the packaging and are buying "breakfast" ready made in a box that sadly you will likely not recycle. You rationalize that you saved money over the cost of buying breakfast away from home. Instead of paying $0.60 for 2 eggs you paid $3-$4 for a refrigerated or frozen egg breakfast that you still heated or at least the same price eating out (and waited on line or for your food, etc. etc.). I personally would rather know the chickens have free range and some quality of life and put my money there. The truth is that you didn’t save more than a minute of time over preparing an boiled or fried egg and it cost you more. Did your health benefit? Nope. And yes, you were a cost to the community and environment due to packaging.<br />
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Another example: You buy "light” juice. Why? So manufacturers can add water to the juice so you don’t have to. When they add the water to the juice, they have to pay by weight to transport products, you pay as much for a product that is all juice as one that is watered down. You can buy fresh juice, add a touch of the juice to your carbonated water and you have the equivalent of flavored sparking water. It’s really a win - you consume less sugar, use one less plastic bottle, save money and spend about one minute more - the time it takes to fill your filtered water pitcher or pour from two bottles instead of one and maybe wash one glass rather than drink from the bottle. <br />
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You are also paying for manufacturers to ship water in plastic bottles to you. They make it inexpensive by using cheaper, thinner plastic which is usually not as good for you and the earth. But you want water to be inexpensive. Who is paying for the packaging and shipping? There is always a cost. Is buying cases of plastic water bottles for “convenience” worth sacrificing your health and the environment? The water often sits in the back of your car exposed to light and heat. The plastic can then leak BPA into the water you drink. You stay away from canned foods because of your fear of BPA but drink water and juices from the plastic bottles leaking BPA. Is this the price you want to pay on a regular basis to save the minute it takes to use a filtered water pitcher and pour the water or juice into a glass or metal bottle?<br />
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If you don’t care about the money and you are not really saving time, could it be that we all have developed some less than ideal habits in the name of convenience that have hidden costs to your health and society because they are not visible to you in the moment? </div>
foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com1tag:blogger.com,1999:blog-7380419034123041114.post-18200363617330908642015-06-21T14:58:00.002-07:002015-06-22T00:29:03.612-07:00On GratitudeFood is life. Food sustains life. I am grateful to have wonderful quality food I have access to which nourishes me daily and wish the same for all. How can we all show our gratitude to the world for this nourishment everyday? It’s easier and more rewarding than you think to be mindful.<br />
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Cherish food. If we purchase and eat only what our body needs and enjoy every bit of it, you will be kinder to your body, your mind, your family, your wallet and more. When you think that food prices are too high, as is the cost of healthcare, consider the latest information from the National Resources Defense Council, released this week.<br />
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Waste occurs in all areas of the U.S. food supply from the farms to what doesn’t make it to your mouth. In the U.S. alone, 40% of food is wasted, representing 20 pounds of food per person per month. American families toss about 25% of the food they buy. If this information is more relevant to you in terms of dollars and cents, we waste $1,350 to $2,275 annually for a family of four - that is up to nearly $200 per week. <br />
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The average size of a U.S. dinner plate is 36% bigger than it was in 1960. Waste even occurs in what is consumed when we over consume leading to disease. Nearly one in three adults are obese and diabetes is on the rise. We want to be healthy by purchasing wholesome food but eating too much of the healthiest food is harmful. Calorie restriction is one of the few proven routes to a longer healthier life. By eating less and wasting less, not only will we be more respectful of our resources but will be healthier but happier. That’s win win gratitude.<br />
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Almost everywhere I go - to the supermarket, a restaurant, a friend or family home, I see food being wasted and being fully aware of the labor that goes into providing that food - I know we can all do more. Is the food too ugly, is it not convenient enough, does it not taste quite as wonderful as it should in our minds, is it the information we are told by friends, family, educators, government and corporations, what we are not told or what we don’t want to hear? The simple answers are all available.<br />
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I’m sure if we knew better, we’d do better to stop, take a moment and be mindful for all we have. So I asked myself, are we simply hardwired to get the biggest, best feast and/or do we fear illness for that which looks less than perfect? Perhaps, we crave short term gratification. Perhaps, because we don’t think that what we do matters, and it’s not worth our effort as we skimp on higher priced food that is better for our bodies. I am here to tell you that what you do does matter to make a difference for your own health and for the health of others.<br />
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I promised you easier and more rewarding ways to show gratitude that benefits you. Because this topic is so important, I will continue to write on it with a realistic, fun, positive and actionable spin. Changes in the U.S. diet do not serve your long term interests well and truths will enlighten and guide you to better health based on the latest science.<br />
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Do you know that we actually make about 200 decisions everyday about food. Let’s make wiser decisions since we already think about food so often. After much research in this area for many years, I know that most of the answers we seek are within us once we learn how to listen well to our own bodies, minds and senses as we are designed for survival. Will you begin to be mindful of food as a road to health by following the first exercise below? <br />
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Truths: *We eat on plates that are 1/3 larger than they were 50 years ago leading us to eat more than is good for our health. *Humans adapt easily if we are not denying ourselves but rather gradually learning how much we need to satiate ourselves and feel good. *If you better align your actions with your values you will be more content.<br />
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MindSense Exercise: Let’s play a game so you are mindful of what you feel when you are eating.To get started, just notice what you do. All you need is two plates - a typical dinner plate you eat from (likely 12 inches in diameter), and one smaller plate that is about two inches smaller in diameter, preferably 9 or 10 inches. There are no measuring cups or spoons needed - your body will be your guide. Eat on the largest plate for 2-3 days and notice how hungry you are to start on a scale of 1-10 with one being the hungriest you could ever be and 10 being the fullest you can image. Most of the time you will want to eat when you are a 3 or 4 on the scale and eat only until you are no longer hungry (a 5) but not at all full. The goal is to not let yourself get more than a little hungry. That’s how you win the game. Your brain will take up to 20 minutes to register how much you ate so stop eating before you are full. You never want to eat until you feel full because you will feel even fuller after a while.<br />
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Extra Tips: If you have a phone camera and think it’s fun, you can even take a picture of the full plate and another picture how much you ate was left on your plate when you were no longer hungry for a given eating occasion - meals and snacks included. If you want to keep notes you can record reminders about where you were, how you felt, what drove your desire to eat, how you portioned your plate. If you eat too fast, challenge yourself to count your chews and gradually increase your chews with each bite of food.<br />
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If you feel you are ready for a smaller plate based on how you feel and what you actually consume, go to the next smaller plate size. Of course, if you always finish everything on your plate or what is in front of you, you may need to help yourself along. Some easy tips are moving to the smaller plate after a few days and cooking or preparing 20% less and not leaving extra helpings in front of you.<br />
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Please comment on how you are doing. Share your challenges and questions. Find others that might find value in a having a healthy relationship with food. For now, just keep your focus on the first MindSense exercise above. Much more to come….foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com2tag:blogger.com,1999:blog-7380419034123041114.post-76545739282194457222013-07-24T21:44:00.001-07:002013-07-25T20:57:39.366-07:00Michelle Obama speaks out<span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: x-small;">Michelle Obama Quote -</span> <span style="font-size: x-small;">July 2013</span></span><br />
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<span style="font-size: x-small;">"<span style="background-color: white; font-family: Georgia, Helvetica, Arial, sans-serif; line-height: 18px;">But here’s the thing — ultimately, we all have the power to decide whether or not to actually buy those foods…Goya can produce low-sodium products, but if we don’t buy them, they will stop selling them….</span></span><br />
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<span style="font-size: x-small;">In the end, we create the demand for these products and it’s up to us to demand quality, affordable food that is good for our kids. But it’s on us. (Applause)"</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Foodfitter Quote - January 2008 (</span><span style="color: #333333; font-family: Georgia, 'Times New Roman', serif; font-size: x-small; line-height: normal;">From About Me Section of this blog) www.foodfitter.com</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><a class="profile-link" href="http://www.blogger.com/profile/04069280854822693259" rel="author" style="-webkit-text-stroke-width: 0px; background-color: white; color: #888855; font-size: 11px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: auto; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;"></a></span></div>
<dl class="profile-datablock" style="-webkit-text-stroke-width: 0px; background-color: white; color: #333333; font-style: normal; font-variant: normal; letter-spacing: normal; line-height: normal; margin: 0px 0px 1em; orphans: auto; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: auto; word-spacing: 0px;"><span style="font-weight: normal;"><span style="font-family: Georgia, Times New Roman, serif; font-size: x-small;">"Consumers need to vote for what they want by buying what they really want. They need to practice balance and responsible choices. That's when change will come. Please engage me with your conversation so that I can help you make better food choices that you enjoy and gain a deeper appreciation of food not only from farm to table but farm to health." </span></span></dl>
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foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-77400448313415491492013-07-22T18:38:00.000-07:002013-07-25T20:57:31.262-07:00Healthy Ways to Drink Coffee I love coffee. Somehow it's never made me jittery and science shows that at least for some of us, there is finally a recognition of that a cup or two of the brew daily is a good thing. I tend to drink coffee either in the morning as a mid-day pick me up or after a meal. The coffee I drink is either black, as regular coffee or espresso or a bolder type such as French Roast. Occasionally, I'll go for a non-fat latte in the afternoon.<br />
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There are other times that I want a touch of flavor in my coffee so once in a while I would experiment with adding different combos at home to my coffee. So I look around for ideas that would add perhaps 20-50 calories to my zero calorie coffee.<br />
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Here are a few ideas I came up with:<br />
1) Add dark cocoa and one packet of raw sugar, stevia or the equivalent of a teaspoon of sugar.<br />
2) Add an ounce of your favoirite meal shake to add nutriition and more importantly protein to your coffee.<br />
3) Add coffee to your chocolate or vanilla shake. You can also add cinnamon.<br />
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<br />foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-66961028177250111612013-05-06T22:00:00.004-07:002013-05-07T14:59:25.354-07:00Fun with Nutrition Buzzwords and BenefitsFood marketers talk about what's good about a food or beverage rather than what's not so good.<br />
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Let's take the example of red grapes used in grape juice. Grapes are healthy, right? You may have heard about anthocyamins, a class of flavinoids and resveratrol with resultant antioxidant benefits. And the rationalization continues - if I replace grapes from the vine with concentrated grape juice, I've used more grapes and that's more antioxidant value per gulp. Richly concentrated pigments in these red pigmented grapes are widely touted to be protective against cancer, aging and neurological diseases, inflammation, diabetes and bacterial infections. At this point, you are feeling pretty good about your choice and your nutrition knowledge.<br />
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Now although your choice might have some merits here's where the story changes. To make the juice taste best so people will buy it more, the trouble begins. One teaspoon of sugar weighs about 4 grams and there are 40 grams of sugar in an 8 oz. glass of organic 100% grape juice. That is 10 teaspoons of sugar in the smallest 8 ounce glass of grape juice. Talk about hidden calories and sugar (natural or not) in what we consider healthy in America. That's more sugar than a candy bar and more than the sugar content of two Twinkies! </div>
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So then you say, well, at least I got the benefits of the anthocyanins, etc. rather than fat and sugar alone. The health benefit of the grape juice counteracts the damage of so much sugar. Now, even if this was true, didn't you chose the grape juice for it's health benefits? At the end of this bad math and rationalization you are at best neutral for your food consumption choice. I've often seen the most educated consumers overwhelmed with the details of what they read and consequently make worse choices than if they just stayed with basic principles and logic.<br />
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If you put more than two teaspoons of sugar into your coffee or lemonade wouldn't you start to feel that it wasn't the best idea for your health? There's are very simple "solutions" to the grape juice dilemna - no pun intented. First, check the label before you purchase the juice. Water down the juice to 16 ounces and drink only 8 ounces, look for unsweetened grape juice and add your own sugar. I could tell you to buy this brand and not that one but formulas change and there is no way around looking at the food label. Just do it.<br />
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I know you really started with the best of intentions.foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-55804683918645314882013-03-21T00:47:00.003-07:002013-03-21T00:47:35.746-07:00March Mindfulness<div sizcache="1" sizset="138">
Counter the March Madness in your life with a dose of mindfulness. The practice of living consciously in the moment can keep you calm and focused and even help with weight management.. That means when you eat do nothing else. Just eat. When you eat mindfully, you concentrate on and savor every bite you eat, which in turn can keep you from eating more than you need. If you sit and eat it mindfully you can observe what you are eating, notice if you chew enough, notice all the flavors in a particular food or dish, smell the aromas, notice the textures and how these textures calm or energize you. Eating is an experience and it should be enjoyed as any activity is. If you enjoy it you will find yourself more concious of what you eat and whether it is satisfying and why. Families can practice mindful eating simply "by taking a moment of silence before you begin eating so everyone can enjoy their food," she suggests. Discuss between courses. notice how different members eat at different paces notice how your moods impact how you eat. Be served and conscuous about if you are full befoe your ask for more.Eat and then wait 20 minutes to see if you are still hungry.</div>
<br />foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0tag:blogger.com,1999:blog-7380419034123041114.post-16906437428541026802013-03-21T00:44:00.000-07:002013-03-21T00:44:49.445-07:00Tradition: Pickles and HamburgersFor as long as I can remember, pickles are a must have with a hamburger or deli sandwich. Have you ever thought about the combinations of foods we eat, the timing of eating, the order of eating certain foods and other factors influencing the healthfulness of our eating experience? There are many long standing meal traditions that are rooted in better health. We learn these as a child and may not realize that many eating behaviors came about for optimum health.foodfitterhttp://www.blogger.com/profile/04069280854822693259noreply@blogger.com0