heliosphan

Three favorites:

Over the years I have developed eating habits to maintain a healthy diet. I have been becoming more and more knowledgeable about the effect things I eat have on my body and my overall sense of well-being. More often than not, I meet people who have either a hard time eating well or avoid the topic entirely to maintain a state of denial and/or to avoid having to make an effort. I’ve met people who claim that life is too short to pay attention to food. In my opinion: the fact that life is short is the precise reason that I watch what I eat. I care about my health and my body. Finding out something is healthy usually makes me like it more! I detest the saying that all good food is bad for you. An outdated mode of thinking if you ask me.

I put together a list of the types of foods I either eat or avoid (in no particular order). By no means is this list absolutely complete. I do break my own rules occasionally (5% of the time).

(1) I avoid fried foods. I only eat french fries once a year. Frying food changes the properties of food and destroys any health benefits once present in the food. Despite how good some of it may taste, the truth is it has little to no nutritional value whatsoever.

(2) I eat mostly whole grain breads (with an occasional sourdough thrown in the mix). Some studies have shown that eating whole grains instead of refined grains lowers the risk of many chronic diseases. Types of whole grains include, wild rice, brown rice, whole wheat, oatmeal, whole oats, barley, whole rye, bulgar and popcorn

The benefits of whole grains most documented by repeated studies include:
* stroke risk reduced 30-36%
* type 2 diabetes risk reduced 21-30%
* heart disease risk reduced 25-28%
* better weight maintenance

Other benefits indicated by recent studies include:
* reduced risk of asthma
* healthier carotid arteries
* reduction of inflammatory disease risk
* lower risk of colorectal cancer
* healthier blood pressure levels
* less gum disease and tooth loss

(3) Avoid Sugar. Sugar has become a staple in our modern diet, and is hard to avoid. Sugar is a sticky substance and if left in the bloodstream (instead of being burned as energy) the particles will start to stick to the cells. The result is that if you are consuming a lot of sugar each day, you will get more wrinkles, will experience a lack of mobility in the joints, dry brittle nails and hair and a range of other health problems. Reduce the amount of sugar you eat and you will soon notice a positive change in the way your skin looks. The reason for this is that refined carbohydrates such as white bread and other white flour products, are high in sugar and will cause an inflammation of the skin. This in turn creates high levels of free radicals which attack the collagen that keeps the skin stay firm. Without enough of this collagen, you will start to notice wrinkles. Not only are free radicals bad news for your skin they are also deadly for the body, which is another reason why sugar is bad for your health. Free radicals can cause a lot of damage in healthy cells and lead to many illnesses of the body.

When I do get a sweet tooth. I watch my portions. I try to limit it to one treat a week. Also, when possible, I use honey as a sugar substitute (like in hot cocoa). Honey has many health benefits.

(4) Eat foods that are High in Antioxidants. Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body. When our body cells use oxygen, they naturally produce free radicals (by-products) which can cause damage. Antioxidants act as “free radical scavengers” and hence prevent and repair damage done by these free radicals. Health problems such as heart disease, macular degeneration, diabetes, cancer etc are all contributed by oxidative damage. Indeed, a recent study conducted by researchers from London found that 5 servings of fruits and vegetables reduce the risk of stroke by 25 percent. Antioxidants may also enhance immune defense and therefore lower the risk of cancer and infection.

Most Commonly Known Antioxidants

Vitamin A and Carotenoids: Carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches and apricots (bright-colored fruits and vegetables!)
Vitamin C: Citrus fruits like oranges and lime etc, green peppers, broccoli, green leafy vegetables, strawberries and tomatoes
Vitamin E: Nuts & seeds, whole grains, green leafy vegetables, vegetable oil and liver oil
Selenium: Fish & shellfish, red meat, grains, eggs, chicken and garlic

Other Common Antioxidants
Some common phytochemicals
Flavonoids / polyphenols: soy, red wine, purple grapes or Concord grapes, pomegranate, cranberries, and tea
Lycopene: Tomato and tomato products, pink grapefruit, and watermelon
Lutein: dark green vegetables such as kale, broccoli, kiwi, brussels sprout and spinach
Lignan: flax seed, oatmeal, barley, and rye

(5) Eat a meat-free diet except for seafood. Most people can’t follow this type of diet, but can avoid eating unhealthy if they do eat meat. The saturated animal fat in red meat contributes to heart disease and atherosclerosis. Recent research also shows that frequent red meat eaters face twice the risk of colon cancer as those who indulge less often. Red meat is also thought to increase the risks of rheumatoid arthritis and endometriosis. Meanwhile, according to the American Dietetic Association, vegetarian diets can significantly reduce the risk of heart disease, colon cancer, osteoporosis, diabetes, kidney disease, hypertension, obesity, and other debilitating medical conditions. While red meat is a key source of protein and vitamin B12 in North American diets, nutritionists explain that properly planned meat-free diets easily provide these important nutrients while keeping you healthier in the long run.

(6) Eat organic foods. Organic food is healthier. “Organic fruit, vegetables and milk are more nutritious than non-organically produced. They may also contain higher concentrations of antioxidants which ward off cancer and heart disease. Apparently, “the health benefits were so striking that moving to organic food was the equivalent of eating an extra portion of fruit and vegetables every day.”

(7) Eat Breakfast! Not many people realize it but eating breakfast is the secret to staying healthy. No matter how busy you are, it’s important to fuel your body so that you can have energy throughout the day. After several hours of sleep your body has been fasting overnight, and in the morning you are almost in the first stages of starvation. Skipping breakfast keeps your body in ’starvation’ mode, while eating a good meal will give your metabolism a boost. If you’re trying to lose weight, the last thing you want to do is keep your metabolism at this lowered state. Eating a healthy breakfast will increase your fat burning ability. Breakfast, therefore, can boost your energy levels as well as your metabolism for the day.

Breakfast provides a significant proportion of the day’s total nutrient intake and offers the opportunity to eat foods fortified with nutrients such as foliate, iron, vitamins and fiber. Essential vitamins, minerals and other nutrients can only be gained from food.

Eating a good breakfast will keep you from getting too hungry, which will help prevent you from over eating later in the day. Breakfast eaters are able to better resist fatty and high caloric foods throughout the day. If you skip breakfast, you will tend to nibble on snacks during the mid-morning and turn to coffee for an energy boost.

(8) Try to eat moderate portions and avoid diet myths and fads. Eating habits should be permanent. If not, the chances for maintaining a healthy diet become difficult.

(9) Drink lots of water. Water makes your metabolism burn calories 3% faster. Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.

Best. Pancakes. Ever., originally uploaded by heliosphan.

* 1 cup fortified soymilk or rice milk
* 2 tablespoons maple syrup
* 1 tablespoon cider vinegar
* 1/2 cup cornmeal
* 1/2 cup whole wheat pastry flour
* 1/2 teaspoon sodium-free baking powder
* 1/4 teaspoon baking soda
* 1/4 teaspoon salt

In a large bowl mix milk, maple syrup, and vinegar. Set aside.

In a separate bowl stir together cornmeal, flour, baking powder, baking soda, and salt. Add to milk mixture, stirring just enough to remove any lumps and make a pourable batter. Add a bit more milk if batter seems too thick.

Preheat a non-stick skillet or griddle, then spray lightly with vegetable oil. Pour small amounts of batter onto the heated surface and cook until tops bubble. Turn carefully with a spatula and cook the second sides until browned, about 1 minute. Serve immediately.

Recipe from chooseveg.com

Shrimp with Black Beans and Brown Rice, originally uploaded by heliosphan.

1 cup brown rice
2 cups vegetable stock
1½ cups black beans
1½ cups diced tomatoes
½ cup diced ripe avocado
1/3 cup diced green onion
pinch fresh ground black pepper
1 Tbsp olive oil
3 Tbsp freshly squeezed lemon juice
1/3 cup chopped cilantro

Instructions and Nutritional Information

* Combine the rice and stock in a medium saucepan, cover and bring to a boil
* Lower the heat and simmer for approximately 30 minutes, or until the rice is still slightly tender
* Cool for 10 minutes
* Combine the remaining ingredients in a bowl, mixing well
* Stir into the rice mixture and serve immediately
* Make Ahead: Prepare up to 2 hours in advance, omitting the avocado, and refrigerate
* Mix in the avocado just before serving

Shrimp: Sauteed in Olive Oil and a minced habanero

One on Twoism Vol. 3 will be released on May 23rd. Established in 2007, the Twoism netlabel is the official home of the One on Twoism compilation series, featuring music from the independent artists of the online Twoism Forum.

The track, Misner Space, from A Clock in the Kingdom (who happens to be my significant other) is featured on the album:

UPDATE: FREE DOWNLOAD

You can purchase a cd here.

I just discovered a new coffee at our local Heinen’s: Larry’s Beans. It was on the bottom shelf in the coffee aisle and I gravitated toward it because the words “biodegradable” popped out at me. Sustainable coffee packaging! About friggin time someone jumped on that boat.

100% of Larry’s Beans are Fair Trade, shade-grown and organic. Their fleet of delivery vehicles run on waste vegetable oil. To top it off their bags are biodegradable. Super!

Let me just add the 12oz bag pictured here was $4.99. How can you go wrong with that?

One of the most peaceful works I have ever heard. From my favorite soundtrack: The Motorcycle Diaries.

J and I are both posting photography to .jpg magazine. Please feel free to visit and vote on our entries. Each entry is eligible for submission to the print version of the mag - printed six times a year.

J’s recent submission:

–Visit J’s .jpg page–

My most recent submission:

–Visit my .jpg page–

How cool is this?!

via veer.com