Organic: To buy or not to buy

There is a lot of confusion among consumers about organics. Everyone wants to know: Exactly what is organic? Are organic foods healthier for me? Should I be buying organic?

Organic crops are grown without the use of synthetic pesticides and fertilizers and without the use of sewage sludge, bioengineering, ionizing radiation or genetically modified ingredients. Animals raised organically are not given hormones or drugs to promote growth. On a food label, “100% organic” means that all ingredients are organic; “95% organic” means that at least 95% of the ingredients in the food are organic. Both of these claims are allowed to use the USDA Organic seal. “Made with organic ingredients” means that at least 70% of the ingredients are organic; this last claim cannot bear the USDA Organic seal. “Free-range,” “hormone-free” and “natural” are other valid claims but DO NOT, in and of themselves, mean that the food is organic. Look for the specific organic claim or the USDA organic seal.

There is still a lot of research that must be done regarding the risks and benefits of conventional foods vs. organic foods and no one can yet say for sure whether organics are better (either regarding nutritional content or for our overall health), but there is a growing body of evidence that organics may offer a number of health benefits. Some of the issues that people are concerned about and researchers are looking into include:

• Potential link between pesticides and ADHD, obesity, diabetes, learning disabilities, autism spectrum disorder, cancer, etc.

• Production of insulin-like growth factor (IGF1) is increased in dairy cattle given bovine hormones (rBGH and rBST), is absorbed by humans and seems to accumulate in breast cells and stimulate growth; high levels of IGF1 have been found in women with breast cancer

• Whether organics are nutritionally superior is debatable as a large number of variables to control makes researching this area difficult

• Whether or not organics taste better is debatable because taste is hard to quantify and is also affected by many variables

While we wait for more information on the potential benefits of organics, many people are choosing to buy organics now, in order to err on the side of caution. Some people buy organic because it is the only way to guarantee that there are no genetically modified ingredients in a food item. Many people start buying organic when they start having children; often for these people, milk is the first item that they switch to organic. Of course, organic foods are usually more expensive. Also, remember that some organics will still contain traces of agrichemicals, which have gotten into rain and runoff water.

So, whether or not you buy organic is your choice to make after factoring in the potential risks vs. benefits of conventional vs. organic; the cost of organics and your concerns, wants and needs. Two tips for how to choose which organic foods to spend your dollars on include:

• Choose organic for those foods you eat most often (for me, that’s milk)

• Choose organic when buying produce that falls within the Environmental Working Group’s “Dirty Dozen” (the 12 fruits & vegetables most contaminated with pesticide residue include celery, peaches, strawberries, apples, domestic blueberries, nectarines, sweet bell peppers, spinach, kale & collard greens, cherries, potatoes and imported grapes)

To read more:

Today's Dietitian - April 2008: Organics: Separating Science Fiction From Fact


Today's Dietitian - April 2008: Mission Organic 2010: Healthy People, Healthy Planet
 
Full list of 49 fruits & veggies from Environmental Working Group's Shopper's Guide to Pesticides

There is a lot of confusion among consumers about organics. Everyone wants to know: Exactly what is organic? Are organic foods healthier for me? Should I be buying organic?

Organic crops are grown without the use of synthetic pesticides and fertilizers and without the use of sewage sludge, bioengineering, ionizing radiation or genetically modified ingredients. Animals raised organically are not given hormones or drugs to promote growth. On a food label, “100% organic” means that all ingredients are organic; “95% organic” means that at least 95% of the ingredients in the food are organic. Both of these claims are allowed to use the USDA Organic seal. “Made with organic ingredients” means that at least 70% of the ingredients are organic; this last claim cannot bear the USDA Organic seal. “Free-range,” “hormone-free” and “natural” are other valid claims but DO NOT, in and of themselves, mean that the food is organic. Look for the specific organic claim or the USDA organic seal.

There is still a lot of research that must be done regarding the risks and benefits of conventional foods vs. organic foods and no one can yet say for sure whether organics are better (either regarding nutritional content or for our overall health), but there is a growing body of evidence that organics may offer a number of health benefits. Some of the issues that people are concerned about and researchers are looking into include:

• Potential link between pesticides and ADHD, obesity, diabetes, learning disabilities, autism spectrum disorder, cancer, etc.

• Production of insulin-like growth factor (IGF1) is increased in dairy cattle given bovine hormones (rBGH and rBST), is absorbed by humans and seems to accumulate in breast cells and stimulate growth; high levels of IGF1 have been found in women with breast cancer

• Whether organics are nutritionally superior is debatable as a large number of variables to control makes researching this area difficult

• Whether or not organics taste better is debatable because taste is hard to quantify and is also affected by many variables

While we wait for more information on the potential benefits of organics, many people are choosing to buy organics now, in order to err on the side of caution. Some people buy organic because it is the only way to guarantee that there are no genetically modified ingredients in a food item. Many people start buying organic when they start having children; often for these people, milk is the first item that they switch to organic. Of course, organic foods are usually more expensive. Also, remember that some organics will still contain traces of agrichemicals, which have gotten into rain and runoff water.

So, whether or not you buy organic is your choice to make after factoring in the potential risks vs. benefits of conventional vs. organic; the cost of organics and your concerns, wants and needs. Two tips for how to choose which organic foods to spend your dollars on include:

• Choose organic for those foods you eat most often (for me, that’s milk)

• Choose organic when buying produce that falls within the Environmental Working Group’s “Dirty Dozen” (the 12 fruits & vegetables most contaminated with pesticide residue include celery, peaches, strawberries, apples, domestic blueberries, nectarines, sweet bell peppers, spinach, kale & collard greens, cherries, potatoes and imported grapes)

To read more:

Today's Dietitian - April 2008: Organics: Separating Science Fiction From Fact


Today's Dietitian - April 2008: Mission Organic 2010: Healthy People, Healthy Planet
 
Full list of 49 fruits & veggies from Environmental Working Group's Shopper's Guide to Pesticides

Do One Thing: Lighten up your morning latte

If you enjoy a daily morning coffee run, you don't need to give up that comforting treat in order to get a healthier start to your day. The following are a few tips to keep the calories, fat and sugar intake down when you visit your local coffee shop:

• Choose skim milk - to save on both calories and fat
• Opt for sugar-free syrup - to cut back on calories and sugar
• Hold the whip - also cuts calories and fat
• Remember that the soy milk used in coffee shops is often vanilla flavored, which will add more calories and sugar than the same amount of skim milk
• Best Best: Stick with unsweetened coffee, latte or cappuccino with skim milk; limit yourself to one packet of sugar or Splenda

Image: Dino De Luca / FreeDigitalPhotos.net

If you enjoy a daily morning coffee run, you don't need to give up that comforting treat in order to get a healthier start to your day. The following are a few tips to keep the calories, fat and sugar intake down when you visit your local coffee shop:

• Choose skim milk - to save on both calories and fat
• Opt for sugar-free syrup - to cut back on calories and sugar
• Hold the whip - also cuts calories and fat
• Remember that the soy milk used in coffee shops is often vanilla flavored, which will add more calories and sugar than the same amount of skim milk
• Best Best: Stick with unsweetened coffee, latte or cappuccino with skim milk; limit yourself to one packet of sugar or Splenda

Image: Dino De Luca / FreeDigitalPhotos.net

In Season: Asparagus

Springtime is asparagus time. One cooked half-cup of the beautiful green spears provides more than a third of your daily folate needs, about 7% of your daily fiber, 6% of your daily potassium and 5% of your daily iron, as well as significant amounts of vitamins A, C and K. Asparagus is great at any meal: in eggs at breakfast; in a salad; as a side dish at dinnertime. When buying asparagus, look for vibrant green, firm stalks, of uniform size and with closed & compact tips. If you aren't used to preparing asparagus, click here for a number of great recipes from MarthaStewart.com.

If you still aren't convinced you should be adding asparagus to your springtime arsenal of nutritious foods, check out this recipe for Wheat Berries and Roasted Asparagus With Tomato-Coriander Sauce and Peanuts, from the "Recipes for Health" section at NYTimes.com. Martha Rose Shulman suggests a delicious tomato-based sauce to serve over your asparagus. (Tip: you can choose to omit the wheat berries from the recipe and prepare just the sauce and asparagus.)

Image: Andrew Scrivani for The New York Times

Springtime is asparagus time. One cooked half-cup of the beautiful green spears provides more than a third of your daily folate needs, about 7% of your daily fiber, 6% of your daily potassium and 5% of your daily iron, as well as significant amounts of vitamins A, C and K. Asparagus is great at any meal: in eggs at breakfast; in a salad; as a side dish at dinnertime. When buying asparagus, look for vibrant green, firm stalks, of uniform size and with closed & compact tips. If you aren't used to preparing asparagus, click here for a number of great recipes from MarthaStewart.com.

If you still aren't convinced you should be adding asparagus to your springtime arsenal of nutritious foods, check out this recipe for Wheat Berries and Roasted Asparagus With Tomato-Coriander Sauce and Peanuts, from the "Recipes for Health" section at NYTimes.com. Martha Rose Shulman suggests a delicious tomato-based sauce to serve over your asparagus. (Tip: you can choose to omit the wheat berries from the recipe and prepare just the sauce and asparagus.)

Image: Andrew Scrivani for The New York Times

Piece o' Cupcake: Simple, healthy breakfasts for young kids

You know your child should start the day with a healthy breakfast, but you also need ideas for meals that are quick and easy to prepare, and that your child will accept. In CNN.com's CNN Health section for Diet & Fitness ("What's a healthy breakfast for a picky 6-year-old?"), Dr. Melina Jampolis offers up 5 ideas for simple and nutritious breakfasts that you can easily prepare during the rush to get ready for school, and that your child will love. Dr. Jampolis explains that skipping breakfast regularly can increase your child's risk for "childhood obesity, diminished health and nutrition status and compromised school performance." A good breakfast should include a whole grain combined with a lean protein or healthy fat, as do Dr. Jampolis' suggestions, like low-fat yogurt with fruit & nuts or a grilled cheese sandwich (on whole grain bread) with a side of fruit.

You know your child should start the day with a healthy breakfast, but you also need ideas for meals that are quick and easy to prepare, and that your child will accept. In CNN.com's CNN Health section for Diet & Fitness ("What's a healthy breakfast for a picky 6-year-old?"), Dr. Melina Jampolis offers up 5 ideas for simple and nutritious breakfasts that you can easily prepare during the rush to get ready for school, and that your child will love. Dr. Jampolis explains that skipping breakfast regularly can increase your child's risk for "childhood obesity, diminished health and nutrition status and compromised school performance." A good breakfast should include a whole grain combined with a lean protein or healthy fat, as do Dr. Jampolis' suggestions, like low-fat yogurt with fruit & nuts or a grilled cheese sandwich (on whole grain bread) with a side of fruit.

For better health, lose weight with healthy diet & exercise

The May 2010 issue of Shape magazine notes that a study published in Medicine & Science in Sports & Exercise has found that women who lose weight with a combination of healthy diet & exercise saw greater health benefits compared with women who lost a similar amount of weight using only a healthy diet. In the study, the women who both reduced their caloric intake and worked out five days a week improved their cholesterol & blood pressure levels and increased their life expectancy by ~19%. The other group of women, who only decreased their caloric intake, lost about 10% of their body weight over six months (as did the first group), but did not see the same health benefits. So, if you're already making healthy dietary changes in your life but are not exercising, see what you can do to add a few workouts a week into your regular routine. Use the label cloud in the left frame, or click here, to find other posts I've written that provide tips on making working out easier (e.g., get a workout buddy, take up a simple walking habit, workout while watching TV, workout with your family, etc.).

Image: Andy Newson / FreeDigitalPhotos.net

The May 2010 issue of Shape magazine notes that a study published in Medicine & Science in Sports & Exercise has found that women who lose weight with a combination of healthy diet & exercise saw greater health benefits compared with women who lost a similar amount of weight using only a healthy diet. In the study, the women who both reduced their caloric intake and worked out five days a week improved their cholesterol & blood pressure levels and increased their life expectancy by ~19%. The other group of women, who only decreased their caloric intake, lost about 10% of their body weight over six months (as did the first group), but did not see the same health benefits. So, if you're already making healthy dietary changes in your life but are not exercising, see what you can do to add a few workouts a week into your regular routine. Use the label cloud in the left frame, or click here, to find other posts I've written that provide tips on making working out easier (e.g., get a workout buddy, take up a simple walking habit, workout while watching TV, workout with your family, etc.).

Image: Andy Newson / FreeDigitalPhotos.net

Did You Know?: A healthy diet may be linked to lower Alzheimer's risk

In today's New York Times Science Times section, a small piece by Roni Caryn Rabin, in the Vital Signs column, reports that a new study (published online April 12 by the journal Archives of Neurology) has found that a diet "low in saturated fat and rich in nutrients like folate, vitamin E and omega-3 and omega-6 fatty acids" may be linked with a lower risk for Alzheimer's disease. In the study, older adults who ate diets rich in "fish, poultry, fruit, nuts, dark leafy greens, vegetables like broccoli and cauliflower, and oil-and-vinegar dressing" showed a risk for Alzheimer's that was more than 1/3 lower than the risk for older adults who ate less of those nutritious foods and more "high-fat dairy products, butter, red meat and organ meat." While these findings still need to be further investigated, I think it's safe enough to add this potential benefit to our list of reasons why we should try to add more of these healthy foods to our diet.


Image: Salvatore Vuono / FreeDigitalPhotos.net

In today's New York Times Science Times section, a small piece by Roni Caryn Rabin, in the Vital Signs column, reports that a new study (published online April 12 by the journal Archives of Neurology) has found that a diet "low in saturated fat and rich in nutrients like folate, vitamin E and omega-3 and omega-6 fatty acids" may be linked with a lower risk for Alzheimer's disease. In the study, older adults who ate diets rich in "fish, poultry, fruit, nuts, dark leafy greens, vegetables like broccoli and cauliflower, and oil-and-vinegar dressing" showed a risk for Alzheimer's that was more than 1/3 lower than the risk for older adults who ate less of those nutritious foods and more "high-fat dairy products, butter, red meat and organ meat." While these findings still need to be further investigated, I think it's safe enough to add this potential benefit to our list of reasons why we should try to add more of these healthy foods to our diet.


Image: Salvatore Vuono / FreeDigitalPhotos.net

Do One Thing: Drink more water

According to the American Dietetic Association, most men need about 13 cups of water a day and most women need about 9 cups, in order to help the kidneys function properly, keep joints lubricated, flush toxins from the system and keep skin healthy. In warmer weather, and during exercise, we need even more water to remain properly hydrated. 9-13 cups of water sounds like a lot, but remember that all the water in your diet counts; it isn’t just the glasses of pure water you drink that help you reach your water intake goals, but also the juice, milk, tea and coffee that you drink, as well as the water that you get from foods like soup, lettuce, watermelon, broccoli and grapefruit. Do try to get a number of cups of water from pure water, though. Some tips to help you achieve your water intake goals:

• Start and end your day with a cup of water
• Drink a cup of water with each meal & snack
• Keep a large glass or bottle of water at your desk
• Drink water instead of soda or juice or at least drink a full cup of water for every cup of soda or juice and for each serving wine or beer you drink
• Stop and drink some water each time you see a water fountain
• Try sparkling water, even Poland Spring’s flavored sparkling waters in lemon, lime, mandarin orange, and raspberry-lime

Image: Andy Newson / FreeDigitalPhotos.net

According to the American Dietetic Association, most men need about 13 cups of water a day and most women need about 9 cups, in order to help the kidneys function properly, keep joints lubricated, flush toxins from the system and keep skin healthy. In warmer weather, and during exercise, we need even more water to remain properly hydrated. 9-13 cups of water sounds like a lot, but remember that all the water in your diet counts; it isn’t just the glasses of pure water you drink that help you reach your water intake goals, but also the juice, milk, tea and coffee that you drink, as well as the water that you get from foods like soup, lettuce, watermelon, broccoli and grapefruit. Do try to get a number of cups of water from pure water, though. Some tips to help you achieve your water intake goals:

• Start and end your day with a cup of water
• Drink a cup of water with each meal & snack
• Keep a large glass or bottle of water at your desk
• Drink water instead of soda or juice or at least drink a full cup of water for every cup of soda or juice and for each serving wine or beer you drink
• Stop and drink some water each time you see a water fountain
• Try sparkling water, even Poland Spring’s flavored sparkling waters in lemon, lime, mandarin orange, and raspberry-lime

Image: Andy Newson / FreeDigitalPhotos.net

Piece o' Cupcake: Whole Family Fitness

Just as adults need regular exercise, children need daily physical activity too. For the most part, exercise for children is about play: getting out and running around and playing sports and games; however, finding creative ways to have the whole family get moving together fulfills physical activity needs for both parents and children, and provides valuable bonding time for the whole family. One idea is for the whole family to get involved in the same sport or activity, such as karate or swimming, by taking classes either together or individually (you can still bond over the new moves you're all learning). It doesn't have to be so formal though. Here, Parents magazine provides tips on "10 Ways to Exercise as a Family," including going for pre- or post-dinner walks and having a dance party in your own living room.

Just as adults need regular exercise, children need daily physical activity too. For the most part, exercise for children is about play: getting out and running around and playing sports and games; however, finding creative ways to have the whole family get moving together fulfills physical activity needs for both parents and children, and provides valuable bonding time for the whole family. One idea is for the whole family to get involved in the same sport or activity, such as karate or swimming, by taking classes either together or individually (you can still bond over the new moves you're all learning). It doesn't have to be so formal though. Here, Parents magazine provides tips on "10 Ways to Exercise as a Family," including going for pre- or post-dinner walks and having a dance party in your own living room.

Quin-what?

Quinoa (pronounced “keen-wah”), which we think of, and prepare, as a grain, is actually the edible seed of a South American plant. It also packs a pretty powerful punch. One cup of cooked quinoa contains about 21% of your daily fiber needs, 16% of your daily protein needs and 15% of your iron needs (based on a 2,000 calorie diet), in 222 calories. For an easy and delicious recipe using quinoa, here’s a recipe for “Cranberry-Walnut Quinoa Salad” from FoodNetwork.com.

Tip: This salad travels well as a snack or lunch to bring with you to work.

Quinoa (pronounced “keen-wah”), which we think of, and prepare, as a grain, is actually the edible seed of a South American plant. It also packs a pretty powerful punch. One cup of cooked quinoa contains about 21% of your daily fiber needs, 16% of your daily protein needs and 15% of your iron needs (based on a 2,000 calorie diet), in 222 calories. For an easy and delicious recipe using quinoa, here’s a recipe for “Cranberry-Walnut Quinoa Salad” from FoodNetwork.com.

Tip: This salad travels well as a snack or lunch to bring with you to work.

Did You Know?: Household items can help you perfect your portions

You’ve likely heard that, as many Americans have issues with portion control (and as restaurants and fast food chains continue to offer larger and larger portions), we all need to pay more attention to our portion sizes; however, you probably have no idea how to translate this good advice into real life situations. Most of us don’t measure or weigh our food each time we sit down to a meal, so we have to estimate our portion sizes by “eyeballing” them. A great way to do this is to compare portions of food to everyday household items. For example, did you know that one serving of peanut butter is 2 tablespoons, or approximately the size of a ping pong ball? Now you do. For 9 more tips like this, check out the Food Network’s “10 Ways to Measure Perfect Portion Sizes.”

Image: FoodNetwork.com

You’ve likely heard that, as many Americans have issues with portion control (and as restaurants and fast food chains continue to offer larger and larger portions), we all need to pay more attention to our portion sizes; however, you probably have no idea how to translate this good advice into real life situations. Most of us don’t measure or weigh our food each time we sit down to a meal, so we have to estimate our portion sizes by “eyeballing” them. A great way to do this is to compare portions of food to everyday household items. For example, did you know that one serving of peanut butter is 2 tablespoons, or approximately the size of a ping pong ball? Now you do. For 9 more tips like this, check out the Food Network’s “10 Ways to Measure Perfect Portion Sizes.”

Image: FoodNetwork.com

Beans, beans are good for your heart…

…and may also promote a healthy digestive tract, reduce your risk of some types of cancer and help control diabetes and maintain healthy blood glucose levels, according to the American Dietetic Association. Beans are jam-packed with protein, fiber, calcium, iron and many other nutrients. They make a great addition to soups, salads and sandwiches (hummus, made from chickpeas, makes an excellent sandwich condiment). Dry, canned, frozen or fresh beans all work well. From the New York Times “Recipes for Health” section, here’s a recipe for a “Tuna and Bean Salad” that calls for cannellini beans.

Image: Andrew Scrivani for New York Times

…and may also promote a healthy digestive tract, reduce your risk of some types of cancer and help control diabetes and maintain healthy blood glucose levels, according to the American Dietetic Association. Beans are jam-packed with protein, fiber, calcium, iron and many other nutrients. They make a great addition to soups, salads and sandwiches (hummus, made from chickpeas, makes an excellent sandwich condiment). Dry, canned, frozen or fresh beans all work well. From the New York Times “Recipes for Health” section, here’s a recipe for a “Tuna and Bean Salad” that calls for cannellini beans.

Image: Andrew Scrivani for New York Times

Did You Know?: Walking may lower women’s stroke risk

According to this article from Time.com, a new study from the American Heart Association suggests that walking may lower women’s risk of stroke. The greatest benefit, with a 37 percent decreased risk of stroke (vs. women who did not walk), appeared to go to those women who reported walking “briskly,” i.e., at a pace at which one “should be able to talk — but not sing.” Women who walked at least two hours per week at any pace showed a 30 percent decreased risk. The study also tested various vigorous activities but did not find a link between these activities and reduced stroke risk. What makes this good news great is that walking is so convenient. It’s free, requires little more than some supportive footwear, and can be done anywhere and at any time: in the city, in the country, on your lunch break or on vacation. So what are you waiting for? Take a hike!

Time Website

American Heart Association Website

According to this article from Time.com, a new study from the American Heart Association suggests that walking may lower women’s risk of stroke. The greatest benefit, with a 37 percent decreased risk of stroke (vs. women who did not walk), appeared to go to those women who reported walking “briskly,” i.e., at a pace at which one “should be able to talk — but not sing.” Women who walked at least two hours per week at any pace showed a 30 percent decreased risk. The study also tested various vigorous activities but did not find a link between these activities and reduced stroke risk. What makes this good news great is that walking is so convenient. It’s free, requires little more than some supportive footwear, and can be done anywhere and at any time: in the city, in the country, on your lunch break or on vacation. So what are you waiting for? Take a hike!

Time Website

American Heart Association Website

Do One Thing: Start your day with a stretch

According to Dr. Mehmet Oz, one of the "7 Deadly Habits You Need to Break Now" is not stretching in the morning before starting your day. A morning stretch helps to release stress first thing, so you start off your day on the right foot. An easy and invigorating stretch for the whole body is the Sun Salutation, a series of poses often used to warm the body at the start of a yoga session, but that can also be used as a practice in and of itself. It is a way to get the whole body awake and prepared for the day, that almost anyone of any age can do, anywhere and without any equipment. Here, YogaJournal.com provides demonstration videos for three variations on the Sun Salutation, including one for beginners. Select the variation that most appeals to you and tomorrow morning, give it a shot! See how many rounds you can get through on the first day and set yourself a goal to aim for going forward; maybe you'll try to fit in 10 rounds, or 10 minutes worth, each morning.

Alternatives: create your own morning stretch or choose another of Dr. Oz's 7 Deadly Habits to correct in your own daily life as your "Do One Thing."

Image: federico stevanin / FreeDigitalPhotos.net

According to Dr. Mehmet Oz, one of the "7 Deadly Habits You Need to Break Now" is not stretching in the morning before starting your day. A morning stretch helps to release stress first thing, so you start off your day on the right foot. An easy and invigorating stretch for the whole body is the Sun Salutation, a series of poses often used to warm the body at the start of a yoga session, but that can also be used as a practice in and of itself. It is a way to get the whole body awake and prepared for the day, that almost anyone of any age can do, anywhere and without any equipment. Here, YogaJournal.com provides demonstration videos for three variations on the Sun Salutation, including one for beginners. Select the variation that most appeals to you and tomorrow morning, give it a shot! See how many rounds you can get through on the first day and set yourself a goal to aim for going forward; maybe you'll try to fit in 10 rounds, or 10 minutes worth, each morning.

Alternatives: create your own morning stretch or choose another of Dr. Oz's 7 Deadly Habits to correct in your own daily life as your "Do One Thing."

Image: federico stevanin / FreeDigitalPhotos.net

Give me your two cents

I want to hear from you! I love sharing with you the nutrition, exercise and stress management information and resources that I find most interesting, but I also would like to know what's most interesting to you. This is a call for ideas from you, the readers. If there is something you'd like to learn more about, please write to me and let me know. You can comment in response to this post or e-mail me at pieceofcakewellness@gmail.com




Image: Michal Marcol / FreeDigitalPhotos.net

I want to hear from you! I love sharing with you the nutrition, exercise and stress management information and resources that I find most interesting, but I also would like to know what's most interesting to you. This is a call for ideas from you, the readers. If there is something you'd like to learn more about, please write to me and let me know. You can comment in response to this post or e-mail me at pieceofcakewellness@gmail.com




Image: Michal Marcol / FreeDigitalPhotos.net

NutritionData.com brings it all together

Eating more healthfully just got easier, with a website that pairs nutrition facts and straight talk on nutrition topics with recipes and personalization. NutritionData.com is exactly what it sounds like: It takes loads of nutrition data and compiles it together in one well-organized, easy-to-use website. On NutritionData.com you can calculate your own personalized daily nutrition needs, search for recipes (including nutrition information) and read up on nutrition news. The website also contains handy tools like a unit conversion tool (for recipes), a nutrient search tool that allows you to find foods high in a given nutrient, and a tool that allows you to compare the nutrient content of different foods. You can even create your own profile on NutritionData.com, called “MyND,” where you can track your diet with a daily food log, and collect all your favorite and most frequently used recipes and foods in one place.

NutritionData website

Eating more healthfully just got easier, with a website that pairs nutrition facts and straight talk on nutrition topics with recipes and personalization. NutritionData.com is exactly what it sounds like: It takes loads of nutrition data and compiles it together in one well-organized, easy-to-use website. On NutritionData.com you can calculate your own personalized daily nutrition needs, search for recipes (including nutrition information) and read up on nutrition news. The website also contains handy tools like a unit conversion tool (for recipes), a nutrient search tool that allows you to find foods high in a given nutrient, and a tool that allows you to compare the nutrient content of different foods. You can even create your own profile on NutritionData.com, called “MyND,” where you can track your diet with a daily food log, and collect all your favorite and most frequently used recipes and foods in one place.

NutritionData website

Bulgur Wheat & The Good Mood Food Blog

When my husband and I went vegetarian for Lent, we discovered the beauty of Bulgur and some of the delicious dishes one can make from it. Bulgur is a whole grain. One cup of cooked Bulgur contains only about 150 calories, but provides about one-third of your daily fiber needs, 11% of your daily protein needs and 10% of your iron needs (based on a 2,000 calorie diet).

Now that I’ve got you all excited about Bulgur, you could probably use some recipes to get started. Enter my new favorite recipe site: The Good Mood Food Blog. Blogger Donal Skehan has put together a visually appealing website full of mouthwatering recipes for “simple, healthy, homecooked food,” paired with beautiful photographs of his recipes that he has taken himself. Below you’ll find a link to a handful of Donal’s recipes for Bulgur, including one for a simple preparation of Bulgur, as well as a beautiful roast vegetable and Bulgur wheat dish. You will find that, as Donal is writing from Dublin, Ireland, you may sometimes have to make minor conversions or translations (e.g., “rocket” is arugula, “aubergine” is eggplant and “courgette” is zucchini; 200g of Bulgur comes out to slightly more than 1 cup), but I think it’s well worth it for the great recipes and beautiful imagery.

The Good Mood Food Blog – Recipes for Bulgur

If that’s just too much work to get a delicious, healthy meal on the table quickly, try any of these recipes for Bulgur, from the Vegetarian Times website.

Vegetarian Times – Recipes for Bulgur

When my husband and I went vegetarian for Lent, we discovered the beauty of Bulgur and some of the delicious dishes one can make from it. Bulgur is a whole grain. One cup of cooked Bulgur contains only about 150 calories, but provides about one-third of your daily fiber needs, 11% of your daily protein needs and 10% of your iron needs (based on a 2,000 calorie diet).

Now that I’ve got you all excited about Bulgur, you could probably use some recipes to get started. Enter my new favorite recipe site: The Good Mood Food Blog. Blogger Donal Skehan has put together a visually appealing website full of mouthwatering recipes for “simple, healthy, homecooked food,” paired with beautiful photographs of his recipes that he has taken himself. Below you’ll find a link to a handful of Donal’s recipes for Bulgur, including one for a simple preparation of Bulgur, as well as a beautiful roast vegetable and Bulgur wheat dish. You will find that, as Donal is writing from Dublin, Ireland, you may sometimes have to make minor conversions or translations (e.g., “rocket” is arugula, “aubergine” is eggplant and “courgette” is zucchini; 200g of Bulgur comes out to slightly more than 1 cup), but I think it’s well worth it for the great recipes and beautiful imagery.

The Good Mood Food Blog – Recipes for Bulgur

If that’s just too much work to get a delicious, healthy meal on the table quickly, try any of these recipes for Bulgur, from the Vegetarian Times website.

Vegetarian Times – Recipes for Bulgur

Jamie Oliver's Food Revolution

One of my favorite things these days is new show, Jamie Oliver's Food Revolution, which airs Friday nights at 9/8 central on ABC, and follows celebrity chef Jamie Oliver (aka "The Naked Chef"), as he tries to bring the idea of eating "real, honest, wholesome food" to Huntington, West Virginia. (Huntington, WV was named the unhealthiest city in the U.S. in a 2008 Centers for Disease Control report, based on 2006 data.) While this isn't necessarily a tip or resource for healthy eating, I wanted to share my excitement over this program because I believe in what Chef Oliver is doing. Jamie Oliver's Food Revolution is an inspiring show. If Jamie can help the people of Huntington embrace the idea of eating real, fresh, whole foods, then we can easily do the same for ourselves in our own homes.

To learn more, check out Jamie Oliver's website by clicking here.

One of my favorite things these days is new show, Jamie Oliver's Food Revolution, which airs Friday nights at 9/8 central on ABC, and follows celebrity chef Jamie Oliver (aka "The Naked Chef"), as he tries to bring the idea of eating "real, honest, wholesome food" to Huntington, West Virginia. (Huntington, WV was named the unhealthiest city in the U.S. in a 2008 Centers for Disease Control report, based on 2006 data.) While this isn't necessarily a tip or resource for healthy eating, I wanted to share my excitement over this program because I believe in what Chef Oliver is doing. Jamie Oliver's Food Revolution is an inspiring show. If Jamie can help the people of Huntington embrace the idea of eating real, fresh, whole foods, then we can easily do the same for ourselves in our own homes.

To learn more, check out Jamie Oliver's website by clicking here.

Happy Easter!

For those of you who celebrate it...Happy Easter!

Piece o' Cake! will return on Monday, April 5th.






Source: www.freedigitalphotos.net
Photographer: Maggie Smith

For those of you who celebrate it...Happy Easter!

Piece o' Cake! will return on Monday, April 5th.






Source: www.freedigitalphotos.net
Photographer: Maggie Smith

8 Healthy office snacks from CookingLight.com

Click here for 8 great ideas for healthy snacks to have on hand at the office. When your stomach starts growling at 3PM, having a healthy snack at the ready will help you avoid the vending machine blues. Suggestions from CookingLight.com include mini pitas with hummus and whole wheat crackers with peanut butter.


Image: CookingLight.com

Click here for 8 great ideas for healthy snacks to have on hand at the office. When your stomach starts growling at 3PM, having a healthy snack at the ready will help you avoid the vending machine blues. Suggestions from CookingLight.com include mini pitas with hummus and whole wheat crackers with peanut butter.


Image: CookingLight.com