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Category: Food - Organic Lifestyle Magazine Category: Food - Organic Lifestyle Magazine

Healthy Fat Recipes

Eat Yourself Thin! with The Top 3 Fat-Fighting Fats

Good news. Fat is your friend.  Forget anything you’ve ever read, been told, or been bombarded with on the supermarket shelves. Fat and cholesterol are vital for your health and wellbeing.  Pretty good news, huh?

The key is to eat the right fats, in moderation.  Fats support healthy hormones, promote skin regeneration, reduce sugar cravings, keep you fuller for longer, burn (yes, I said burn) body fat, support brain health, boost energy levels and metabolism, protect your immune system, and optimize your health.

Low-fat products, one of my favourite topics, are just plain-old dodgy.  You have every right to ditch them from your fridge.  In order to have the fat removed,they process the normal (full-fat) product by applying heat, which begins to destroy the nutrient content. Then the fat-soluble vitamins present in the product are also removed along with the fat.  Vitamin A and Vitamin D, for instance, are fat-soluble, so in order for your body to absorb these vitamins you actually need a little fat in your food.

To make matters worse when they sell low-fat products they need to put back in the vitamins that have been removed, so they toss in synthetic vitamins.  The body doesn’t know what on Earth to do with these random synthetic vitamins; it doesn’t recognise them and simply cannot absorb them because the food still lacks fat!

Full-fat products are not only tastier, they are more natural and are better for your health and wellbeing. Plus, you often eat less, because they fill you up. Think of yoghurt. Is there anything better than a dollop of thick, creamy Greek yoghurt?  Runny, fluro pink, strawberry flavored, low-fat yoghurt you could drink through a straw  just doesn’t compare.

The French are onto something; they have some of the most beautiful fatty foods in the world (think cheeses and rich meats), yet they are a skinny nation because they only eat a little at a time.

Back to my point. There are three types of fats: unsaturated, polyunsaturated and monounsaturated, and all are necessary, though some are needed more than others.

  1. Saturated fats include butter, lard, dairy products, milk, and coconut oil.
  2. Polyunsaturated fats are found in salmon, tuna, walnuts and vegetable oils like corn oil and soybean oil.
  3. Monounsaturated fats can come from avocados, olive oil, peanut oil, and sesame oil.

I do want to point out that of the saturated fats, some are better than others. Plant-based fats, like coconut oil, have amazing fat-burning and immune-boosting properties, unlike other saturated fat products that are very high in cholesterol.

So what does this mean for you?  Well, you’ve gotta jump on the polyunsaturated and monounsaturated fats bandwagon.

Saturated fats are the ones you want to limit, as they’re linked with chronic conditions such as heart disease.  Trans fats are ones you really want to dodge, at all costs.  They’re heavily processed and chemical-ridden, which not only contributes to weight gain around the middle, they also put stress on your liver, contribute to potential hormone imbalances, and can lead to chronic conditions.

Trans fats are typically laden with sugar, making them even more detrimental to your health, hormones, nervous system, and of course your waistline.  Trans fats are usually found in fried foods and takeaway, including hot chips, (French fries) cakes, and doughnuts.

Plus sugar is the major culprit in weight gain and obesity, as well as numerous chronic diseases.   There are natural sweeteners found in nature that make great alternatives to sugar. Try xylitol and stevia, which you should be able to buy from your local health store.

The Top 3 Fat-Fighting Fats

Coconut Oil

  • Antibacterial benefits
  • Boosts your immune system
  • Easily digested – your gut loves it!
  • Fabulous to cook with as it can withstand high temperatures, meaning it doesn’t become damaged during cooking or frying and turn carcinogenic like some other oils

Try adding a teaspoon of it to a green tea, or cooking your eggs or meat with it.

Avocado

  • Supports a healthy heart
  • Controls blood pressure
  • Supports nervous system and mood

Try adding ½ an avocado to salads, spreading it on toast or even eating it by itself with a good crack of pepper on top.

Cacao – Raw, Unprocessed Chocolate

  • Boosts your mood –contains a naturally occurring stimulant, theobromine
  • Supports healthy hormones & promotes fertility
  • Reduces spasms, including headaches, migraines, and stomach cramps.

Try adding a teaspoon of cacao nibs to your muesli, salads, or even desserts.

Here’s a recipe you might want to try.

Raw Coconut Cacao Truffle Balls – Recipe

These truffle balls are a delicious and guilt-free way to blend nutrient-dense foods together.   They’re also a great way to up your fat intake, which as you know by now is crucial for your health and wellbeing.  These truffles are perfect as a snack, to share with friends at a dinner party, or even give to the kids, if you’re willing to share. This recipe makes about 15 truffle balls, depending on the size you make them.

Ingredients:

  • 1 cup cacao powder and 1 extra teaspoon of cacao powder for dusting
  • 1 cup coconut oil
  • 1 cup coconut butter
  • 1 cup almond butter
  • 12 dates, pitted
  • ¼ teaspoon of ground cinnamon
  • 3 tablespoon of finely shredded coconut

Method:

  1. Heat coconut oil and coconut butter in a saucepan, until melted.
  2. Blend the dates with a teaspoon of water, until they are a smooth paste.
  3. Combine oils, date paste, and all remaining ingredients, except for shredded coconut, in a mixing bowl. Mix well.
  4. Pour the shredded coconut and cacao powder on a plate.
  5. Shape the mixture into bite-size balls, by rolling them between your hands.
  6. Roll the balls in coconut & cacao powder.
  7. Place truffles on a tray and store in the fridge.



Death by Bologna

New research has found a definite link between the amount of processed meat consumed and the risk of early death.

The European Prospective Investigation into Cancer and Nutrition polled the eating, as well as lifestyle, habits of close to a half million Europeans. Past research had found a correlation between people who ate processed meat and people who lived a less healthy lifestyle with increased smoking and alcohol consumption and a diet with fewer fruits and vegetables. Because of this study’s size, researchers were able to eliminate those variables that could contribute to early death and show that the processed meat alone was a cause.

What could make processed meats so deadly?

Carcinogens introduced by conventional preserving processes- salting, smoking, and pickling- get trapped inside the meat and are then consumed. These chemicals are not degraded by the body. In high concentrations, they can lead to cancer. (Preservative free meats do not contain these harmful chemicals.)

Saturated fats, associated with breast and colorectal cancer, are also found at high levels in processed meats. Along with cholesterol, saturated fats also lead directly to heart disease. So even meats that are processed without all of the nasty preservatives can be bad for your heath because they still contain high levels of fats, but they are a better option.

But that’s just the meat itself. Plastic packaging has long been scrutinized for containing harmful chemicals. The Gustavus and Louise Pfeiffer Research Foundation sampled 72 common products, including processed meats. All of the products were contaminated by the plastic. The contaminant was from a group of chemicals known as phthalates. Phthalates have been correlated to unnatural changes in the reproductive tracts of men and women, causing sperm damage, early breast development, and premature births.

So, eliminating processed meats from your diet is a sure way to stay healthier and live longer. Along the same line, so is decreasing the consumption of foods that spend the majority of their shelf life encased in plastic.

Not all meats are bad; small quantities of rmeat are good for you. But eliminating processed meats and other unhealthy habits, will give your life a boost.




Grilled Veggie Kabobs

Recipe for grilled veggie skewers

Winter is finally coming to a end, and there is nothing like melting frost to send your thoughts yearning for sunnier skies, fresh fruity smells, and that crisp spring breeze. So while you are getting your mind psyched for either spring-cleaning or spring break, why not take out that griller and prep up for an outdoor barbecue? This grilled vegetable recipe just might do the trick, and it’s perfect for everyone, vegetarian or not.

This meal is low in saturated fat and cholesterol while being high in dietary fiber, antioxidants, and phytonutrients. From the vegetables alone, depending on how many servings you eat, you are getting your essential recommended daily allowance of protein, vitamin A, vitamin C, vitamin B6, folate, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese. And because a substantial amount of olive oil is used in this recipe, you’re getting one of the good kinds of fat—one that is high in vitamin E.

If you don’t think you are getting the essential protein, think again. Broccoli provides 26% of the protein in your caloric ratio; Zucchini provides 18%. Servings of both cover almost half the ratio you need. Eat more and get more protein! Compare the above with a grilled pork patty where you get only 17% of the protein in your caloric ratio, with 81% of that ratio from fat.

So here’s to the coming change in season and to your good health!

For the Barbecue

  • Bamboo Skewers
  • Broccoli Flower clusters – 1 stalk clusters separated
  • Eggplant – 1pc. sliced
  • Zucchini – 1pc. sliced
  • Tomatoes – 1pc. sliced
  • Onions – ½ pc sliced
  • Green Bell Pepper – ½ pc. sliced
  • Olive Oil – 15 ml
  • Ground Pepper – as needed
  • Salt – as needed
  • Garlic – 2 cloves – minced
  • Fresh Thyme – 1 sprig – minced

For the Vinaigrette

  • Balsamic vinaigrette – 30ml
  • Garlic – ½ clove
  • Garlic oil – 25g
  • Salt – as needed
  • Pepper – as needed
  • Honey  – 15ml

Recipe Instructions

  1. Drop the broccoli, eggplant, and zucchini in boiling water for about 3 minutes, just enough time to soften them up a bit. Drain, making sure no excess water is left.
  2. Toss all of the barbecue ingredients together (except for the bamboo skewers of course).
  3. Let marinate for 10-30 minutes.
  4. Ease each sliced or chopped piece onto the bamboo skewers.
  5. Grill until vegetables are slightly crisped and some parts golden brown.
  6. While grilling whisk all of the vinaigrette ingredients together.
  7. Pour over your barbecue while warm.



Mystery Fish

Mislabeling cheaper fish to substitute for a more expensive variety

Some guessing games can be fun to play. But not when it comes to identifying the food we eat.

Oceana, a nonprofit marine advocacy group, released the results of its nationwide retail seafood labeling investigation on February 21, 2013. From 2010 to 2012, the group conducted the largest seafood fraud investigation to date- covering 21 states and collecting 1,200 samples from 674 restaurants and grocery stores. By using DNA testing, the researchers were able to determine the true identity of the fish. Their results were stunning.

The investigation found a pattern of using cheaper fish to substitute for a more expensive variety. For example, Tilapia at $3.00 a pound was sold as Red Snapper for as much as $12.00 per pound. Cheaper farm raised fish was sold as the more expensive wild caught fish.  This was a common find with salmon. Snapper and tuna were repeat offenders, being mislabeled 87% and 59% of the time (respectively).

Seafood fraud cheats the consumer out of their money and can put their health at risk. King mackerel, a fish the FDA warns as having high mercury levels, was passed off as Grouper. Escolar, which can cause serious digestive problems for some people, was frequently sold as white tuna.

More than one third of the samples were found to be mislabeled. Fraudulent fish were found across the country and at various establishments. Sushi vendors were the worst, with a mislabeling rate of 74 %, while grocery stores were the best with a mislabeling rate of 18% .

A full  90 % of the seafood consumed in the U.S. is imported; only 1% of which is tested for authenticity. Congressman Edward Markey (Mass.) calls the frequent mislabeling of fish an “epidemic”. One suggested measure for controlling the problem is mandatory traceability- from boat to plate- of all imported seafood.

Until new regulations are in place, there is very little consumers can do to avoid mislabeled fish, especially if buying a fillet. Purchasing whole fish will help identify the product. And it would be wise to be wary of deals that are “too good to be true.”

Stricter enforcement will protect the consumer, help to ensure legitimate fishermen stay in business, and help keep our oceans safe from over fishing.

 

 




Bowman v. Monsanto Co.

Sowing Seeds in the Supreme Court

Monsanto , the company we just cannot seem to stop talking about, finds itself inside a courtroom once again. This time, the case has made it to the Supreme Court.

Vernon Bowman, a 75-year-old soybean farmer from Indiana, faces the agriculture giant. Bowman is not an activist opposed to Monsanto’s genetically modified crops; he buys and plants Monsanto soybean seeds.

Monsanto’s RoundUp ready, genetically modified soybeans are patented. Farmers are not allowed to retain and plant the seeds generated from each new crop. By contract, they agree to purchase new seed each year. Bowman diligently purchased annual seeds. But late-season soybean crops are a risk. When Bowman decided to plant a late season crop, he bought cheaper “Outbound Grain” from a local soybean grain elevator. He knew Monsanto genetically modified seeds were popular among his neighboring farmers. As suspected, most of the seed came from Monsanto crops.

This is what got Bowman into trouble.

Monsanto sued for patent infringement. By replanting the seed, Bowman made illegal copies of the plants and was ordered to pay $84,000 in royalties.

The case is cause for consideration on seed and plant patent law in general, no doubt. But at its core, it is a remarkable reflection of where agriculture is today and where it is going. Should someone have legal rights over a product of life?

Before modern farming practices, seeds were considered public domain. They were saved, exchanged, replanted. Plants were modified through breeding and selection. Diversity was essential for crop survival. Farmers developed assorted varieties that were able to thrive in all types of environments.

This all changed in the 1980’s, when companies were given the legal right to patent and own products of life. The problem with patenting this product of life is that it is the seed’s nature to reproduce. The legitimacy for a company to have rights over a naturally self-replicating entity should raise concern.

The Supreme Court, after hearing arguments from the farmer and the corporation, will have the task of untangling the web of complex patent law. The court’s decision on whether a natural life product can be legally owned could have resounding effects throughout the agricultural, pharmaceutical, and medical industries.

Also check out Monsanto Company Profile.




Why Am I Always Sick?

Are you always sick? If feeling ill is more normal for you than feeling healthy, here are some of the common reasons and what you can do to get your immune system back on track.

Junk Food

If you’re sick all the time, change your diet. Stop eating processed food.

Less than one hundred years ago, there was absolutely no need to explain the difference between whole food and processed food. Food was just food. It was healthy, farm-grown, nutritious, and filled with live-promoting nutrients. Not anymore.

Now we run to the nearest supermarket or convenience store to stock up on MSG-laden cereals and aspartame-laced diet soda. Most of our food comes from a box or a can.

You can get healthy by getting rid of the fast food, microwavable meals, soda, potato chips, and French fries and trade it in for healthier fare.

Whole foods such as organic vegetables, fruits, whole grains, beans, legumes, organic meat, wild-caught fish, and healthy fats like coconut oil and butter will do absolute wonders for your health.

Try it!

You Bathe in Toxins

The amount of toxins lurking in your shower is unbelievable. Read the labels on the shampoo and conditioner you use to beautify your hair and the slick-smelling body wash you use to impress the ladies (or the gentlemen).

Shampoos and other conventional bathing products contain parabens that have been linked to infertility, muscle dysfunction, learning disabilities, and mood swings. They are also loaded with phthalates that have been proven to cause cancer.

Get rid of all the chemical cosmetics in your bathroom and start fresh. Invest in a good bottle of castile soap. You can use it as a body wash, shave cream, and shampoo all in one and it’s completely pure and natural! Also, make the switch to paraben-free mineral make-up. Your face will thank you.

You Shoot Up with Toxins

Do you get the flu shot every year? Vaccines are loaded with three of the most potent neurotoxins on the market: Aspartame, mercury, and MSG. If you have unexplained muscle twitches, movement disorders, chronic fatigue, and mood swings, these toxins could be to blame.

Do your research and learn all you can about the pros versus the cons of vaccines so you can make an informed decision about your health.

You Use Hand Sanitizers

If you’re trying to avoid getting sick by using copious amounts of hand sanitizer, it’s not helping. Hand sanitizers not only kill germs on your hands, they also kill the good bacteria. Your immune system’s first line of defense is your skin. And alcohol isn’t the only ingredient in hand sanitizers. They also contain a potent pesticide called Triclosan, which has been linked to chronic immune system dysfunction.

You Don’t Move

Do you get enough exercise? Regular exercise helps prevent illness by raising your T-cells (fighter cells) and cutting down on your body’s inflammatory response. There’s no need to become a bodybuilder to get the exercise you need. Just start by walking or hiking for 30 minutes three times per week.

You’re a Vampire

Do you get enough sun? Or are you like millions of others who believe that if you step out into the sun, its harmful UV rays will penetrate your skin and rearrange your cells until you’re riddled with skin cancer? It’s not true. As a matter of fact, studies have actually shown that lack of sun can cause skin cancer!

Vitamin D is essential for a healthy immune system. Unfortunately, Vitamin D deficiency is rampant in the United States and Canada because so many of us are avoiding the sun by either staying inside or bathing in sunscreen (which, by the way, contains toxic chemicals). Yes, you will bring on skin cancer if you tan at high noon each day for hours but fifteen minutes of sun exposure each day will help boost your vitamin D levels and your immune system.

You’re a Zombie

Warm bodies? If you don’t get enough sleep every night, you probably find yourself slogging through your day like the walking dead. Plus, if you’re making up for your sleep deficit by pounding energy drinks or high-test coffee, you’re doing some serious harm to your health. Excessive caffeine intake coupled with lack of sleep equals taxed adrenal glands and a very weak immune system.

Magnesium deficiency is a common cause of chronic insomnia. This essential mineral is responsible for more than 300 enzymatic reactions in the body. Adding a chelated magnesium supplement to your diet can work wonders in calming your mind, relaxing your body, and improving your sleep.

There’s no reason to always feel sick when you have the power to change it. Good health is just a few dietary and lifestyle changes away. Don’t go back to the doctor just to have him run more tests and look at you like he’d love to recommend a good shrink. Take control of your health. If you make all these changes and still feel sick a lot, make an appointment with a naturopathic physician for a second opinion.




Pick Your Poison

From foreign objects to bacterial contamination, the growing rates of hazards in processed foods are motivation to eat fresh!

When millions of pounds of food are processed each day, it is not surprising when a contaminant or two finds its way into the food. At minimal levels, these contaminants go unnoticed and undocumented. However, at elevated levels, contaminants can be dangerous or even fatal. Unfortunately, many food recalls do not occur until a number of people have become sick or injured.

2012 had its fair share of recalls and contaminations- notably the alarming arsenic levels in rice that prompted congress to limit arsenic in rice products. 2013 is already off to quite a start in food recalls. According to the U.S. FDA, these foods, among many others, were found to be contaminated:

  • Beef lasagna made by Findus was found to contain up to 100 percent horse meat! This discovery prompted a mandatory testing of products containing processed beef by all companies. France and the UK are experiencing similar problems.
  • LeanCuisine, distributed by Nestlѐ Prepared Foods Company, has been recalled for a misprinted “best before date”.
  • Various dried mushrooms from DZH Imports contain high levels of sulfites that could trigger a fatal reaction in those allergic.
  • Frozen Country Fried Steaks became contaminated with foreign particles when a plastic bin found its way into production, requiring AdvancePierre Foods to recall these items.
  • Just when you thought natural food stores were safe, Whole Foods and its seafood division, Whole Catch, have recalled products: bagels with cream cheese, the cream cheese itself and sockeye salmon contained high levels of Listeria monocytogenes. A sometimes fatal bacterium, Listeria monocytogenesit can also cause miscarriage.
  • Annie’s brand, a company that produces natural and organic boxed and premade foods took their frozen pizzas off shelves because of metal fragments. Metal pieces were also found in bagels by Thomas’, Sara Lee, Publix and Weight Watchers.
  • A most recent recall is that of Organic Baby Spinach distributed by Taylor Farms Retail Inc. The spinach was found to have elevated levels of Enterohaemorrhagic E. Coli (EHEC). Symptoms include intestinal distress, fever, and nausea.

The big surprise in this list is the recall by the natural and organic brands. No mass produced food product is safe from excessive contamination, further demonstration that factory farming, organic or conventional, is a health hazard. Corporately produced foods all pose a potential heath risk. The food item is handled too many times by too many people, making it difficult to control quality and safety. Contamination can occur at any point in production, during the growing stage, harvest, processing or shipping. A single item comes into contact with a great many others, spreading contamination rapidly- making the act of investigating the source of contamination a challenge.

Purchasing food from a local farmer reduces the risk of contamination. First, because there is less quantity, it is easier to prevent the introduction of foreign material. Second, because the food is not warehoused for lengths of time with foods from other origins, bacterial contamination from other food sources is not a factor. Reducing the opportunities for contamination helps minimize the risk of particle or bacterial contamination.

With the risk of oral injury, bacterial infections, and other intestinal ailments, it is amazing that we continue to trust our conglomerate food suppliers. At what point do we abandon factory farming and support our local farmers and a healthier lifestyle?