Interesting news came out today about the USDA’s labeling of the term “organic”. According to msnbc.com, “Relaxation of the federal standards, and an explosion of consumer demand, have helped push the organics market into a $23 billion-a-year business, the fastest growing segment of the food industry.” Unfortunately the USDA’s labeling system has become less stringent over the years which means that consumers who are paying extra for organic products do not always get what they expect. Companies also use the term “all natural” products and are marketed as lower priced alternatives to organic. Should the government have a strict interpretation of “organic” or allow companies to use trace amounts of non-organic substances?
The morale of the story is: Read your labels and buyer beware!
I am by no means a vegetarian. I do however balance my animal and plant-based protein meals. After seeing the movie Food, Inc. I have been having an even harder time eating animal protein. Therefore I have decided to become extremely creative with my vegetarian recipes. Last night I made the most delicious tasty tofu salad and realized I had to share it. I love to cook, therefore I do not always measure my ingredients. Some of the quantities are estimates so use your judgement (taste the sauce and flavor to taste). Here are the details:
Ingredients:
1 package organic tofu (packed in water)
Sauce:
1-2 tbsp. tamari (wheat free soy sauce)
1 tbsp. agave nectar (organic)
1-2 tsp. fresh squeezed lemon (or lemon juice)
3 tbsp. light coconut milk
1 tsp. apple cider vinegar
Breading:
1/3 cup (approximately) Ancient Harvest quinoa flakes
1/4 cup (approximately) Orgran gluten free bread crumbs
Salad:
bag of organic romaine lettuce
sliced scallions
chopped organic celery
Procedure:
Slice the tofu into 6-8 1/2″ slices
Pat dry with paper-towels
Dip tofu into quinoa and bread crumbs
Heat 1 tbsp. olive oil in skillet.
Preheat oven to 350 degrees
Place tofu dipped slices into skillet. Cook for about 3-4 minutes per side (until lightly browned)
In a small bowl mix sauce ingredients: tamari, apple cider vinegar, agave nectar, fresh lemon, light coconut milk (taste and adjust accordingly)
After tofu is browned, place in an aluminum pan. Pour sauce over the tofu. Place in over for 10-12 minutes.
Add organic romaine lettuce, scallions and celery into a salad bowl. Place tofu on top and serve. ENJOY!
Serves: 2-3 (depending on the amount of tofu used)
General Mills brand Betty Crocker has rolled out a whole line of gluten free mixes for cookies, brownies and cakes. General Mills is the first major mainstream company to offer gluten free mixes. After doing their research, General Mills realized about 12% of the population wanted to reduce their wheat and gluten intake. The mixes will retail for about $2 more per box than the regular mixes. Be on the lookout for a major marketing campaign. Thank you General Mills and Betty Crocker! Hopefully more major companies will follow in their footsteps soon. For more information on this wonderful and exciting news please click on http://online.wsj.com/article/SB124649298279583139.html.
In an effort to expand my cooking skills I recently attended a 4-part cooking series which focused on several different cooking and cutting techniques. The classes were taught at The Natural Gourmet Institute For Food & Health in NYC. I absolutely LOVED the school and of course the classes. I learned a tremendous amount of useful techniques I can add to my personal and professional library of recipes. The first session we covered pressure cooking, steaming, braising and blanching. The next session was on boiling, simmering, wilting, poaching, reducing and caramelizing. The third session focused on roasting, grilling, par-boiling, sauteing and melting. My last session focused on stir-frying, broiling, baking and toasting.
My favorite new recipes include: several different bean spreads (lentil, fava and edamame), white bean soup, quinoa herb salad and homemade vegan chocolate truffles.
Whether you are new to cooking or just want to brush up on your skills I highly recommend indulging yourself in a cooking class or two, especially ones that match your cooking personality!
Please feel free to contact me at info@personalwebnutrition.com if you would like to find out more information about my new and exciting recipes.
Superfoods are foods that are extremely rich in nutrients that they are thought of as being able to prevent or even treat diseases.They are full of phytochemicals, which are plant chemical compounds that provide huge benefits to our health and phytonutrients, which are plant based nutrients such as vitamins, minerals, fat, protein and complex carbohydrates.Superfoods have been shown to reduce the risk of certain forms of cancer, reduce inflammation and even improve heart health.A great example of a suprfood is berries because they contain antioxidants and fiber.Some other superfoods are: red grapes, mangos, papaya, apples, tomatoes, bananas, spinach, quinoa, wheat grass and alfalfa sprouts.
It seems General Mills has been making false claims on cereal boxes about the benefits of their products. They claimed consuming Cheerios helps lower cholesterol levels and consuming Frosted Mini-Wheats improves children’s attentiveness. The FDA has cracked down on these claims and is taking a more aggressive stance towards the companies it regulates.
Below is an article from The Wall Street Journal:
The Food and Drug Administration slapped General Mills Inc. with a warning over its Cheerios cereal, saying the box’s claims about heart benefits contain “serious violations” of federal law.
In a May 5 warning letter sent to the company and posted on the FDA’s Web site Tuesday, the agency said statements that the product is “clinically proven to help lower cholesterol” make the product a drug under federal law.
Stephen Sundlof, the director of the FDA’s food-safety center, said the agency has noticed a tendency by food companies to cross the line into the drug category by making specific health claims on packaging.
He said the FDA is ready to send out more warning letters if it finds more violators, although it has “no specific campaign” to go after food manufacturers.
General Mills spokesman Tom Forsythe said the Cheerios box’s message saying the cereal can “lower your cholesterol 4% in six weeks” has been used for more than two years. The box cites a clinical study involving Cheerios as part of a diet low in saturated fat and cholesterol.
Mr. Forsythe said the broader claims on the box about heart health have been permitted by the FDA for 12 years. “The clinical study supporting Cheerios’ cholesterol-lowering benefit is very strong,” he said.
The FDA said such specific cholesterol-lowering claims can be made only for drugs, and it suggested that if General Mills wants to keep the box labeling as is, it should file a new-drug application for Cheerios.
Mr. Forsythe said the company would work with the agency to reach a “resolution” on the Cheerios labeling.
“We try to make a bright line here between what can be said about a drug and what can be said about a food,” said Dr. Sundlof. He said a more general claim about reduction in heart-disease risk from eating whole-grain foods may be permissible as long as specific language is used.
The FDA also took issue with a company-sponsored Web site mentioned on the Cheerios box. The Web site discusses the benefits of eating whole grains, but the FDA said some of the health claims about reducing cancer and heart-disease risk don’t comply with agency rules.
The FDA said General Mills must “promptly” correct the violations outlined in the letter or the agency could take enforcement action, such as seizing products.
Dr. Sundlof said the FDA’s review of Cheerios was prompted by a September 2008 letter from the National Consumers League that expressed concerns about the labeling on Cheerios.
The FDA isn’t the only Washington agency in the Obama administration taking a close look at food makers’ health claims. Last month the Federal Trade Commission settled a complaint with Kellogg Co. involving claims that its Frosted Mini-Wheats cereal was clinically shown to improve children’s attentiveness by nearly 20%.
FTC Chairman Jon Leibowitz said the commission would start paying more attention to national advertisers.
The FDA is showing signs of taking a more aggressive stance toward the companies it regulates under acting Commissioner Joshua Sharfstein, who is slated to become principal deputy commissioner once President Barack Obama’s nominee for commissioner, Margaret Hamburg, is confirmed.
Dr. Sharfstein wrote a letter to lawmakers released this week saying he wants to review the agency’s approval in the final days of the Bush administration of a knee device. The device was cleared over the objections of several scientists and managers at the agency.
The morale of this story is: Don’t believe every claim you read, do your research and always read your nutrition labels.
The Department of Health and Human Services and the Department of Agriculture single out whole-grain foods, recommending that half of one’s daily food grain servings should be whole grain.
What is a whole-grain? A whole grain is just that, the whole kernel of the wheat, rye, oat, barley, corn, rice or other grain. All kernels have three parts: the bran, the endosperm and the germ. The bran is the high-fiber outer coating of the grain kernel that gives whole grains their darker color. The endosperm is the starchy center of the kernel. The germ contains vitamins, minerals and other important nutrients.
High-fiber foods are not the same thing as whole-grain foods. Looking at fiber alone does not tel you if a food is made from whole grains. Read the ingredient list carefully, focusing on products with 100% whole in their names, whole wheat, brown rice, whole-grain oats or corn. Manufacturers pay for the use of the Whole Grains Council stamp that appears on thousands on products. The stamp lists the total amount of whole grain per serving. Your goal should be at least 48 grams of whole grains per day, which is the equivalent of three servings of 100% whole-grain foods.
Need another reason to eat whole-grains? Research suggests that eating foods made with whole-grains improves the body’s response to insulin. This is extremely important because people with type 2 diabetes usually have poor sensitivity to insulin. Studies show that even just one serving of whole-grain foods a day helps insulin levels.
How do you increase your daily whole-grain intake? It is easy. Just make simple food swaps: eat 100% whole-wheat bread instead of white bread, eat brown rice instead of white rice, eat whole-wheat spaghetti instead of regular spaghetti, eat whole-grain cereal instead of regular cereal OR eat oatmeal instead of farina.
Good Luck incorporating more whole-grains into your lifestyle! Please feel free to contact us at info@personalwebnutrition.com for more personalized nutrition advice.
1 15 ounce can chickpeas, drained, rinsed and patted dry
Preheat oven to 350 degrees. Combine sweetener, cinnamon and optional salt in a bowl and add chickpeas. Spread on ungreased cookie sheet (or line sheet with aluminum foil) and bake for 55 to 60 minutes, mixing the chickpeas on the sheet occasionally until they are “crisp”.
Kids, especially younger ones, will eat mostly what’s available to them at home. That’s why it’s important to control the supply lines — the foods that you serve for meals and have on hand for snacks. Here are some basic guidelines:
1) Work fruits and vegetables into the daily routine, aiming for the goal of at least five servings a day. Try to serve fruit or vegetables at every meal.
2) Make it easy for kids to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat. Other good snacks include low-fat plain yogurt, all-natural peanut butter and celery, whole-grain crackers and cheese or homemade trail mix.
3) Serve lean meats and other good sources of protein, such as fish, eggs, beans, and nuts.
4) Choose whole-grain breads and cereals so kids get more fiber.
5) Limit fat intake by avoiding deep-fried foods and choosing healthier cooking methods, such as broiling, grilling, roasting, and steaming. Choose low-fat or nonfat dairy products.
6) Limit fast food and low-nutrient snacks, such as chips and candy. But don’t completely ban favorite snacks from your home. Instead, make them “once-in-a-while” foods, so kids don’t feel deprived.You can also introduce healthier alternatives.
7) Limit sugary drinks, such as soda and fruit-flavored drinks. Serve water, organic (if possible) low-fat milk or 100% fruit juice instead.
Lead By Example
The best way for you to encourage healthy eating is to eat well yourself. Kids will follow the lead of the adults they see every day. By eating fruits and vegetables and not overindulging in the less nutritious stuff, you’ll be sending the right message.Another way to be a good role model is to serve appropriate portions and not overeat. Also parents who are always dieting or complaining about their bodies may foster these same negative feelings in their kids. Try to keep a positive approach about food and incorporate some of these tips:
·Make a colorful plate, it looks more enticing
·Put a healthy twist on conventional meals; for spaghetti and meatballs try using lean turkey instead of beef
·Make small, subtle changes at first; substitute half whole wheat pasta for regular pasta, half brown rice for white rice or sweet potato fries for french fries
Don’t Battle Over Food
It’s easy for food to become a source of conflict. Well-intentioned parents might find themselves bargaining or bribing kids so they eat the healthy food in front of them. A better strategy is to give kids some control, but to also limit the kind of foods available at home.Kids should decide if they’re hungry, what they will eat from the foods served, and when they’re full and parents control which foods are available to the child, both at mealtime and between meals. Here are some guidelines:
1) Establish a predictable schedule of meals and snacks.It helps to establish snack and meal patterns
2) Don’t force kids to clean their plates. Doing so teaches kids to override feelings of fullness.
3) Don’t bribe or reward kids with food. Avoid using dessert as the prize for eating the meal.
4) Don’t use food as a way of showing love. When you want to show love, give kids a hug, some of your time, or praise.
5) Don’t divulge too much information.When children know something is good for them they think it can’t possibly taste good, even if it really does.
Get Kids Involved
Most kids will enjoy deciding what to make for dinner. Talk to them about making choices and planning a balanced meal. Some might even want to help shop for ingredients and prepare the meal. At the store, teach kids to check out food labels to begin understanding what to look for.In the kitchen, select age-appropriate tasks so kids can play a part without getting injured or feeling overwhelmed. School lunches can be another learning lesson for kids. More important, if you can get them thinking about what they eat for lunch, you might be able to help them make positive changes. Brainstorm about what kinds of foods they’d like for lunch or go to the grocery store to shop together for healthy foods.There’s another important reason why kids should be involved: It can help prepare them to make good decisions on their own about the foods they want to eat.The mealtime habits you help create now can lead to a lifetime of healthier choices.
School Lunch Ideas
Buying lunch at school may be the first time kids get to call the shots on which foods they’ll eat. Luckily, school lunches have improved over the years, both in taste and nutrition, with many serving healthier dishes, such as grilled chicken sandwiches and salads.Unfortunately some still exceed recommendations for fat. In the typical school cafeteria, kids can still choose an unhealthy mix of foods, especially the less nutritious fare often available a la carte or in the vending machine. Use school lunches as a chance to steer your kids toward good choices, especially with younger kids. Start by explaining how a nutritious lunch will give them the energy to finish the rest of the school day and enjoy after-school activities.Here are some tips:
Look over the cafeteria menu together. Ask what a typical lunch includes and which meals your kids particularly like. Recommend items that are healthier, but be willing to allow them to buy favorite lunch items occasionally, even if that includes a hot dog.
Ask about foods like chips, soda, and ice cream. Provide healthy alternatives, if possible.
Encourage kids to take a packed lunch, at least occasionally. This can help ensure your kids get a nutritious midday meal.
Healthier Alternatives
Encourage kids to choose cafeteria meals that include fruits, vegetables, lean meats, and whole grains, such as wheat bread instead of white. Also, they should avoid fried foods when possible and choose milk, water or 100% juice as a drink.
If you’re helping pack a lunch, start by brainstorming foods and snacks that your kids would like to eat. In addition to old standbys, such as peanut butter and jelly, try pitas or wrap sandwiches stuffed with grilled chicken or veggies. Try soups and salads, and don’t forget dinner leftovers can make easy lunchbox fillers.
Prepackaged lunches for kids are popular and convenient, but they’re also expensive and often less than nutritious. Instead, create your own packable lunch using healthier ingredients:
ücold-cut roll ups or sandwich (lean, low-fat turkey, ham, or roast beef with low-fat cheese on flour tortillas or whole grain bread)
ücracker sandwiches (whole-grain crackers filled with cream cheese or all-natural peanut butter and fruit juice sweetened jelly)
üall-natural peanut butter and celery sticks
ücarrots and celery with low-fat dip or dressing (mix together with plain yogurt, if possible)
üfreeze-dried fruit snacks
ü100% fruit juice box, organic milk or water
üoptional dessert (choose one): yogurt, granola bar, unsweetened applesauce, trail mix, graham crackers, fresh fruit (Read the nutrition labels!)
Be sure to check with the school to make sure that there aren’t any restrictions on what kids can pack in their lunches (i.e. peanuts). And don’t forget to involve your kids in the process so that healthier lunches can become a goal them to strive for as well.
Please feel free to contact Personal Web Nutrition directly at info@personalwebnutrition.com or 917-885-0052 with any additional questions.
Shop the perimeter of the store first, it is where all the fruit, vegetables and other nutritious foods are. Inside aisles are mostly processed drinks, snacks and other non-essential products.
Always read your nutrition labels, especially if you are purchasing a new product.
When buying fruits and vegetables think fresh, frozen and if you have to, canned. Frozen fruits and vegetables are usually frozen at their peak freshness without any added ingredients. Canned fruits and vegetables can have added sugar, salt and other unnecessary ingredients.
When buying meat buy all-natural lean meat, organic or grass-fed.
Try to buy organic eggs, milk, fruit and vegetables whenever possible.
![[cheerios and FDA and heart claim]](http://s.wsj.net/public/resources/images/MK-AW089_CHEERI_D_20090512184103.jpg)