Beans for Just Beans

Today I stopped by Baja Fresh and had the cheapest, most delicious lunch. For $2.88 I had a huge plate of black beans topped with a large side of fresh guacamole and three different kinds of fresh salsa. Sprinkled on top was fresh chopped cilantro.

I could barely finish the entire plate of beans. I left with a full stomach and lots of nutrients about to circulate through me! Black beans are really good for you. Here is what the experts say:

"Black beans are a very good source of cholesterol-lowering fiber, as are most other legumes. In addition to lowering cholesterol, black beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, black beans provide virtually fat-free high quality protein. You may already be familiar with beans' fiber and protein, but this is far from all black beans have to offer.

Sensitive to Sulfites? Black Beans May Help
Black beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them. A cup of black beans will give you 172.0% of the daily value for this helpful trace mineral.

A Fiber All Star
Check a chart of the fiber content in foods; you'll see legumes leading the pack. Black beans, like other beans, are rich in dietary fiber. For this reason, black beans and other beans are useful foods for people with irregular glucose metabolism, such as diabetics and those with hypoglycemia, because beans have a low glycemic index rating. This means that blood glucose (blood sugar) does not rise as high after eating beans as it does when compared to white bread. This beneficial effect is probably due to two factors: the presence of higher amounts of absorption-slowing protein in the beans, and their high soluble fiber content.

Soluble fiber absorbs water in the stomach forming a gel that slows down the metabolism of the bean's carbohydrates. The presence of fiber is also the primary factor in the cholesterol-lowering power of beans. Fiber binds with the bile acids that are used to make cholesterol. Fiber isn't absorbed, so when it exits the body in the feces, it takes the bile acids with it. As a result, the body may end up with less cholesterol. Black beans also contain insoluble fiber, which research studies have shown not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

Loaded with Antioxidants
Research published in the Journal of Agriculture and Food Chemistry indicates that black beans are as rich in antioxidant compounds called anthocyanins as grapes and cranberries, fruits long considered antioxidant superstars.

When researchers analyzed different types of beans, they found that, the darker the bean's seed coat, the higher its level of antioxidant activity. Gram for gram, black beans were found to have the most antioxidant activity, followed in descending order by red, brown, yellow, and white beans.

Overall, the level of antioxidants found in black beans in this study is approximately 10 times that found in an equivalent amount of oranges, and comparable to that found in an equivalent amount of grapes or cranberries.

Promote Optimal Health
A study published in Food Chemistry and Toxicology suggests not only that black beans may help protect against cancer, but that whole foods naturally contain an array of compounds that work together for our benefit. When researchers fed laboratory animals a 20% black bean diet to see if it would cause any mutagenic or genotoxic activity, not only did black beans not promote cancer, but a clear reduction in the number of pre-cancerous cells was seen, even in animals who were simultaneously given an agent known to promote cancer, the mutagen, cyclophosphamide.

In an attempt to identify the bean components responsible for this protective effect, the researchers tested a single commercial anthocyanin, but instead of being protective on its own, the flavonoid, at the highest dose administered (50 mg per kg of bodyweight), actually induced DNA damage. The moral we draw from this tale: the synergy of compounds brought together by Mother Nature in the creation of whole foods is highly likely to be of greater benefit than a single extracted compound.

Lower Your Heart Attack Risk
In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that higher consumption of legumes was associated with a whopping 82% reduction in risk!

Check out Baja Fresh for lots of bean dishes. Chipotle and Anita's are also good choices.

Nutrition and School Performance

Now that the Halloween candy is almost gone and the first semester more than halfway done, this might be a good time to start thinking about nutrition and school performance.

As parents one of our major concerns is how well our children perform in school. Our worries often lead us to consult therapists, tutors, and other specialists. Good nutrition is another important, powerful tool to help our kids reach their potential. While we all know that breakfast is crucial for feeding the brain and stabilizing blood sugars, recent studies show that certain types of fats in the diet might actually improve brain function.

Why do we want to feed kids more fat when most people say to cut down on fat?
You want to start by looking at the total fat in your child's diet. A fat free diet is not ideal for kids. Fats are important for brain function and hormone development, but not any type of fat. It needs to be healthy fat from Omega-3-fatty acids and monounsaturated fat. The problem is many children get too much of the wrong fats called trans or hydrogenated fats. They also get fat from animal foods in the form of artery clogging saturated fats. Researchers think this imbalance of too much trans and saturated fat and not enough Omega-3 and mono fat might play a role in decreased brain function.

What foods contain these healthy fats?
Monounsaturated fats or MUFA’S are found in olive oil, olives, sesame seeds, avocado, and nuts like almonds, pistachios, and peanuts. Salmon, tuna, and sardines are also high in Omega-3-fatty acids. Ground flax seed is also high in Omega 3’s.

What is a hydrogenated fat and why should they be avoided?
Hydrogenated fats are solid at room temperature. Oils start out liquid. Food manufacturers shoot hydrogen into the oil to make it solid (think Crisco). Food companies rarely hydrogenate the healthy fats like olive oil and sesame oil because of expense and taste, but rather manipulate the cheaper and less healthy oils like corn oil, safflower oil, and soybean oil. Eating too much trans fat and too little healthy fat can cause a ratio imbalance and researchers think this discrepancy causes problems and may affect learning.

How does this translate into eating?
Kids need more nuts and natural nut butters, the kind with the oil on top (refrigerate after opening). If your school has a no nut policy, then serve those foods at home. Cook with olive oil; pack olives as a snack; dip veggies in hummus made with tahini or sesame paste; snack on guacamole and baked chips. Serve more fish – smoked salmon (nitrite free) on a whole wheat bagel with low fat cream cheese; grilled salmon; pan seared halibut; grilled shrimp and other fatty fishes like tuna, though experts currently recommend limiting tuna to a few times a month due to elevated mercury levels.

What should be avoided?
Avoid anything with hydrogenated fat or partially hydrogenated fat. These fats are found in commercially fried foods like French fries, nuggets, and in commercially prepared products like frozen foods, cereals, candy, and baked goods. It is also recommended to cut back on saturated vegetable fats like palm kernel oil as well as excess amounts of animal fat.

Generally kids benefit from a more plant based diet with lots of fresh fruits and veggies, whole grains, healthy fats, moderate amounts of protein, and a little junk just to keep them happy!

FDA Halloween Safety Tips for Parents

Take these simple steps to help your children have a fun – and safe – Halloween:

• Children shouldn’t snack while they’re out trick-or-treating. Urge your children to wait until they get home and you have had a chance to inspect the contents of their “goody bags.”
  
• To help prevent children from snacking, give them a light meal or snack before they head out – don’t send them out on an empty stomach.
  
• Tell children not to accept – and especially not to eat – anything that isn’t commercially wrapped.
  
• Parents of very young children should remove any choking hazards such as gum, peanuts, hard candies or small toys.
  
• Inspect commercially wrapped treats for signs of tampering, such as an unusual appearance or discoloration, tiny pinholes, or tears in wrappers. Throw away anything that looks suspicious.

And follow these tips for Halloween parties at home:

• If juice or cider is served to children at Halloween parties, make sure it is pasteurized or otherwise treated to destroy harmful bacteria. Juice or cider that has not been treated will say so on the label.
  
• No matter how tempting, don't taste raw cookie dough or cake batter.
  
• Before going "bobbing for apples," an all-time favorite Halloween game, reduce the number of bacteria that might be present on apples and other raw fruits and vegetables by thoroughly rinsing them under cool running water. As an added precaution, use a produce brush to remove surface dirt.
  
• "Scare" bacteria away by keeping all perishable foods chilled until serving time. These include, for example, finger sandwiches, cheese platters, fruit or tossed salads, cold pasta dishes with meat, poultry, or seafood, and cream pies or cakes with whipped-cream and cream-cheese frostings. Cold temperatures help keep most harmful bacteria from multiplying. And don't leave the food at room temperature for more than two-hours.

Shopping at Target

After my Sunday run to Whole Foods, I stopped by Target. While I don't usually buy groceries there, I decided to browse the aisles. I am happy to report I found some healthful products on the shelves. The next time you are there, you might want to pick up a few. The ones listed below pass the GoBeFull (GBF) test. For those of you who don't recognize GBF, it stands for eight keys to health and fitness:
Greens
Olive oil (and other healthy fats)

Beans
Exercise

Fruit
Unrefined grains (and other healthful carbs)
Lean protein
Labels

Greens
The Target I went to does not carry produce but they did have some frozen veggies that could work in a pinch. Just check the salt content. Here are some tomato products that are high in antioxidants:
Archer Farms Roasted Garlic Pasta Sauce
Archer Farms Salsa
Classico Sauce
Muir Glen Tomato Products
Newman's Own Sauce
Pace Salsa
Rao's Tomato Basil Sauce

Olive oil
I use the words "Olive oil" to mean healthful fats. The products I am recommending do not have any Trans fats. Monounsaturated fats like almonds, pistachios, olive oil and canola oils are the ones I like best; I prefer cold pressed. The products mentioned contain mostly mono fats but some have polyunsaturated fats, like soybean oil, cottonseed oil, and safflower oil, which are less preferable. Unlike mono fats which can reduce inflammation in the body, polyunsaturated fats or Omega-6-fats can increase inflammation.
Archer Farms Cashew Cranberry Almond Blend
Archer Farms Dry Roasted Pistachios
Archer Farms Raw Almonds
Emerald Cocoa Roasted Almonds
Land O Lakes Spreadable Butter

Beans
Bush's Vegetarian Baked Beans
Bush's Black Beans
Kashi Black Bean Mango Frozen Entree

Exercise
Grocery shopping burns calories! Next time I will check out the exercise equipment and report back.

Fruit
No fresh produce.

Unrefined Grains
While some of these products are 100% whole grain, others are made from unbleached flour or a mixture of unbleached and 100% whole grain. I did not include any products with bleached flour. Bleached and unbleached both have had the germ and the bran removed. Bleached means they treat the flour with powerful bromine bleaches and should be avoided.
Amy's Pizzas
Archer Farms Arrabbiata Whole Wheat Penne Rigate
Archer Farms Blueberry and Multigrain Pancake Mix
Archer Farms Flaxseed Waffles
Archer Farms Spinach and Goat Cheese Frozen Pizza
Alexa's Spicy Sweet Potatoes
Ronzoni Healthy Harvest Pasta
Kim and Scott's Gourmet Frozen Pretzels
Kashi 7 Grain Waffles

Gluten Free Products
Midel Crackers
Bob's Red Mill
Annie's
Nature's Path

Lean Protein
I only like to buy hormone-free meats and poultry which Target does not carry. I did not see any tofu. I saw lots of products made with textured vegetable but generally try to avoid those too.
Silk Soy Milk
Cabot Omega 3 DHA Cheese

Labels
Read them any time your food comes in a box or a container! Look for fiber - you need 35 grams per day; look for unrefined grains; healthy monounsaturated and Omega-3-fats and no Trans fats; avoid foods with lots of preservatives.

Happy Shopping.

The Candy Wars

No matter how hard you try, it is almost impossible to avoid candy at Halloween! Candy at Halloween is like eggs at Easter, gelt at Hanukah and candy canes at Christmas. It is a fact of life. So this year, instead of battling with the kids over when, where, and how to eat the candy, here are some suggestions that might help sweeten this ghoulish holiday.

Limit the container size: With young children it is easy to control the amount of candy by limiting the container size. Pick a small plastic pumpkin with a strong handle or a mini-sized shopping bag. Make a rule that kids have to carry their own candy. This will help limit the amount. When they start complaining that the container is too heavy, it’s time to go home.

Separate the candy: It is always fun to separate the candy when kids get home. They can make piles of ones that are not acceptable, like unwrapped or damaged candy, types they love, and kinds they dislike. Throw out the inedible candy and tell them you or dad will take the candy they don’t like to work. That leaves only the candy they want.

You can take this sorting process a step further and look for candy that contains partially hydrogenated or Trans fats. These types of fats are artery clogging fats. So if much of the favorite pile is full of hydrogenated fats, this would be a good time to cut back on other artery clogging fats like French fries, nuggets and burgers.

Limit the amount: The first few days most kids go hog wild eating candy but then it usually tapers off. In fact, by week two many kids have forgotten about the candy all together. If the candy obsession lasts more than a week or two, it can be helpful to set up guidelines to deal with the remaining supply. Limiting candy to a piece or two after dinner is a good idea. If it is not gone by Thanksgiving, throw it out! After the first few days, do not allow your kids to bring candy to school. Many schools will have policies prohibiting bringing in Halloween candy at all.

Brush your teeth: This is an opportunity to explain to kids how cavities form. Tell them they need to brush their teeth within a few minutes of eating candy because the sugar in the candy reacts with bacteria in their mouths to form acids which attack the teeth causing cavities. If you have not already banned sodas from the house, this might be a good time to start.

Adjust snacks: Since you know your kids will be eating candy, if not theirs probably someone else’s, make snacks healthy. Offer sliced fresh fruit, Trans fat-free popcorn, low-fat cheese sticks, fresh veggies and hummus, or whole grain pretzel sticks. Don’t keep sweets like ice cream or other sugared snacks around at this time.

Adjust meals: During the first week or so, make meals that are lower in carbohydrates to adjust for the extra candy intake. Avoid pasta, potatoes, rice, and breaded foods. Don’t send packaged snacks to school. Eat more protein, vegetables, and healthy fats like olive oil, avocado and nuts.

Avoid extra calories: Obviously candy contains calories and carbohydrates. Here is a helpful hint: 15 grams of carbohydrate equals one serving of carbohydrate or the equivalent of one slice of bread. Look on the label of a candy package in their pile. See how many grams of carbohydrate are in one package or one piece. If you know 15 grams is one serving, you can figure out how many carbohydrate servings your child is eating in candy. The average young child who is fairly active needs about 90 grams of carbohydrates from grains, beans, breads, potatoes, crackers, and sweets. That is about six servings in a day. So if you figure they are eating two to three servings of carbohydrates from candy, 30 - 45 grams, limit the healthier carbs to about three servings per day. A serving is usually 1/3 cup cooked of pasta or rice, ½ of a baked potato, ½ cup of cereal, 1 tortilla, or ½ cup of beans.

While this may seem like a lot of work, it beats the alternative of turning into a witch by disallowing candy. Candy at Halloween, as long as kids are eating other healthy food, will not permanently ruin your child’s health. This balanced approach leads to happy memories and a cease fire.

Is it Safe to Eat the Dark Green Leafy Veggies?

Health news is constantly changing. Just when we should be eating more greens, news comes out that greens might contain E. coli and be deadly. So what are we to do?

I would still eat the dark greens. You cannot avoid all risks. Here is some information from KidsHealth that might help:

What Is E. Coli?
E. coli is a common type of bacteria that can get into food, like beef and vegetables. E. coli is short for the medical term Escherichia coli. The strange thing about these bacteria — and lots of other bacteria — is that they're not always harmful to you.

E. coli normally lives inside your intestines, where it helps your body break down and digest the food you eat. Unfortunately, certain types (called strains) of E. coli can get from the intestines into the blood. This is a rare illness, but it can cause a very serious infection. Someone who has E. coli infection may have these symptoms: bad stomach cramps and belly pain vomiting diarrhea, sometimes with blood in it

One very bad strain of E. coli was found in fresh spinach in 2006 and some fast-food hamburgers in 1993. Beef can contain E. coli because the bacteria often infect cattle. It can be in meat that comes from cattle and it's also in their poop, called manure. Cow poop in your food? How does that happen? Not on purpose, of course, but it can happen if the manure is used for fertilizer (a common practice to help crops grow) or if water contaminated with E. coli is used to irrigate the crops.

Heat can kill E. coli, so experts recommend that people cook beef (especially ground beef) until it is cooked through and no longer pink. Choosing pasteurized juice is another way to avoid possible infection.

Lastly, some experts recommend washing and scrubbing vegetables before eating them. But others say E. coli is hard to remove once it has contaminated produce, such as spinach, lettuce, or onions. The solution, they say, is to take more steps so that E. coli doesn't come in contact with crops.

So continue to eat the bright leafy greens. They are good for you and help fight disease. Look at it this way, if in the very rare case you do come into contact with E. coli, your resistance will be stronger and the effects possibly will be less harmful!

It's Time to Boost Your Immunity

I am basically a skeptic but the swine flu alerts are beginning to make me nervous. Since the vaccine is currently not available, I am putting my "immunity boosting" plan into effect now.

Germs and viruses are everywhere so building the body's resistance to infection is what we are after. Just like plants, strong healthy bodies are more disease resistant. Plants derive their resistance from the nutrients in the soil. The stronger, well nourished plants are more likely to avoid being eaten by bugs. Even though harvest season is around the corner, now is the time to nourish the soil for next year's plantings.

So to fight off the coming flu season, let's enrich our bodies (our soil) now. Here is what to do:

Eat vegetables: At least 5-6 servings a day. Vegetables, especially the dark green and orange ones, are high in Vitamin A. Vitamin A keeps the mucous membranes healthy. Viruses tend to enter the body through mucous membranes so keeping them strong is the first line of defense (after washing your and hands and covering your mouth.) Vitamin A acts like a shield.

A large entree salad is approximately four servings. Think dark green and bright orange colors. Broccoli, spinach, kale, yams, carrots, pumpkin, summer squash, green peppers and even avocado are all high in Vitamin A.

Use veggies in stir fry, casseroles, and as toppings on sandwiches and pizza (whole grain of course). Drink V-8 or fresh vegetable juices. Fajitas, ratatouille, eggplant Parmesan are also good choices. Tomato paste is a great way to boost Vitamin A. I like Amore's paste in a tube. You can mix it in sauces, dressings, and spread on sandwiches. Great on grilled cheese.

Eat Fruit: Just like veggies, there are lots of Vitamin A rich fruits. Eat about three servings a day. Mangoes, papaya, apricots, peaches, nectarines, tomatoes, cantaloupes, watermelon, kiwi, oranges, and blackberries all contain Vitamin A. Guava is high in Vitamin A and so are gooseberries.

Add them to cereal, yogurt, or cut up in salads. Bring them for snacks and keep some in the car for the times you get really hungry. Now that the weather is cooler, foods can be safely kept in the car. Carry a container of cut up fruit, a fork and a napkin and have at it when you are stuck in traffic. Add a handful of nuts and you won't be starving when you get home; so no excuses not to exercise!

Eat Nuts: Though hard to resist, nuts build resistance. Some contain reasonable amounts of Vitamin A. Try pumpkin seeds, pistachios, pecans, chestnuts, pine nuts, and walnuts. Add them to salads, trail mix, cereal, baked goods, or eat them out of your hand for a quick snack. Eat about 1/4 cup of nuts every day, preferably raw or dry roasted.

Emerald has some awesome nut choices. I like their Cocoa Roasted Almonds, perfect for when I get chocolate craving. Lately I have been using almond milk on my cereal and in my tea. Almond Breeze makes a good one.

Finally, add in a few servings of whole grains, 4 - 6 oz. of lean protein, and a carton of low fat yogurt. Remember to exercise and get plenty of rest. Now the bugs should be less likely to bite you this flu season.