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Nutrition News & Research / Re: Healthy Alternatives to Unhealthy Snacks
« Last post by Nori on April 14, 2016, 05:32:01 PM »
Having just read the book FRENCH KIDS EAT EVERYTHING by Karen Le Billon, I am questioning the need for snacks for adults, unless there are serious blood sugar or adrenal issues.  Eating a hormonally balanced meal three times daily can work so snacking is not needed. This looks like at least 20 grams of protein per meal, ample healthy fats (1 tbsp = 126 calories so a little goes a long way), and plenty of vegetables of various colors and textures (aim for 3 1/2 cup servings per meal).    Meals can be simply assembled with some planning. Batch cook and save portions in the freezer or frig such as: making a weekly vegetable soup using seasonally available produce; roasting meat, poultry or fish; baking some root vegetables; cooking a batch of cooked grains; prepping salad fixings with home made salad dressing; making a breakfast frittata with vegetables and eggs, etc.   There's a current thread on the Forum about learning to cook that may be helpful (cooking shows, useful blogs, well-written cookbooks, etc.). 

If snacks are needed, this is where fruit might come in.  Accompany that with nuts/seeds or nut butter or a 1-2 oz hunk of cheese to provide added satiety.  Some savory ideas include raw vegetables and dips/purees like hummus, baba ganouj, guacamole, etc. 

Beverages can include pure water, herb teas, kombucha (nice substitute for sodas and doable once a scoby is procured through the mail). 

I hope this will help your parents think about another way to be nourished.

Nutrition Talk / Re: Ways to incorporate turmeric
« Last post by smiddleton802 on April 14, 2016, 06:20:28 AM »
I like to add turmeric (and toasted ground cumin) to simple roasted cauliflower with olive oil or coconut oil and sea salt.  The spices brighten up both the color and the flavor of the cauliflower.  Here is a link to a basic recipe, but you can play with it to find the right ratio for you.
Nutrition Talk / Re: Ways to incorporate turmeric
« Last post by cguzman767 on April 13, 2016, 11:55:59 PM »
Hey There,

This was a great question. I often use turmeric in teas and soups. I have been trying to get my grandmother to incorporate more turmeric into her diet to help with inflammation. I found a recipe online for "Turmeric Milk". Its basically a more earthy version of chocolate milk. This is perfect for my grandmother because it allows her to get turmeric and calcium all at once. It is getting a bit hot to make this during the day, but it is really warm and relaxing and perfect before bed. In this recipe it calls for almond milk but I'm sure you can use whatever you prefer. I hope this helped a bit. I have attached the link to the recipe below.
Nutrition Talk / bone broth
« Last post by ksilva994 on April 13, 2016, 04:14:18 PM »
I attempted to make my first pot of bone broth using lamb and steak bones with onions, cloves, bay leaf, carrots and celery.  Within the first hour, and thereafter, small bubbles appeared floating in the water?  Is this normal for bone broth?

I simmer vegetable and chicken broth nearly weekly and have never noticed small bubbles before.   HELP! 

I turned the flame off, cooled the broth, and freezed it for the time being.

Thank you.
Nutrition Talk / Coffee - good or bad?
« Last post by knoble812 on April 13, 2016, 11:09:33 AM »
Coffee used to be a big part of my morning ritual - the warm cup, the taste, and the energy buzz all got me out of bed in the morning! I gave up coffee about a year ago as a part of my large effort to heal my insomnia. It helped a lot, and I noticed a big shift in my overall happiness (turns out it was giving me anxiety too). I switched it for matcha tea, which seems to work well for me.

I know there are many people who can drink coffee or espresso and not have my same reaction, and I've read studies that coffee has benefits like lowering your risk for alzheimer’s, stroke, and improving exercise performance. What's the deal? Anyone have any strong opinions about coffee one way or the other?
Nutrition News & Research / Pesticides
« Last post by nadinec820 on April 12, 2016, 11:20:49 PM »
In recently researching the topic of pesticides and how to reduce your exposure to certain toxins, I was just wondering if pesticide residues are less of a problem in canned and frozen fruits and vegetables?  Thanks!

Nutrition Talk / Re: Soy - Healing Food or Dangerous Food?
« Last post by Jesse Miner on April 12, 2016, 10:05:31 PM »
Late to the discussion, but I just want to chime in with a pro-soy perspective. I do drink soy lattes (well technically cappuccinos) and tofu daily. I don't believe soy is some miracle food - it is just a humble legume after all - but the negative hype vilifying soy is way overblown, typically referencing and misinterpreting a handful of scientific research papers to back up such claims. Soy is a great versatile protein source, especially for vegetarians and vegans. The overwhelming majority of available science points to moderate soy intake, fermented or otherwise, as being beneficial when included as part of a well-balanced diet.

While decidedly plant-based, I do love Dr. Michael Greger's objective scientific approach to analyzing the available research, summarizing the findings in his bite-sized videos. Here is one such video addressing the recommended number of servings of soy that might be safely ingested on a daily basis based on some of the recent available science:

And here's a great science-based primer on soy from one of the premier vegan RDs, Jack Norris:

My personal anecdotal experience seems to jive with all of these findings. As a healthy and active 43-year-old, I typically enjoy about 1-2 servings of soy in my diet on any given day and have done so for the past 25 years as a strict vegan. My also-vegan 4-year-old and 6-year-old sons and wife probably eat a similar number of servings of soy per day.

Just wanted to share another perspective. Hope that helps!

Hi all,

Please share quality, safe protein powder recommendations for a pregnant woman who is lactose intolerant. 

Thank you!
Adrienne Robinson
Nutrition Talk / Re: Learning how to cook
« Last post by marshasp821 on April 12, 2016, 05:53:56 PM »
Hi Molly!
Your response is so lovely and thoughtful! Thank you for inspiring me to be open to a new experience and for all of your wonderful advice! Working with a good cookbook is a great idea. I agree that it is very useful to have the recipes available in one place for the purposes of clarity and organization. I browsed through Amy Chaplin's beautiful book, and I really liked her descriptions about how to stock a pantry. She has so many good tips and resources! I am now enjoying browsing through your awesome blog list. What a treat!
Nutrition Talk / Re: Learning how to cook
« Last post by mschmidt803 on April 12, 2016, 05:24:08 PM »
Hi Marsha!
What an exciting journey you have ahead of you! As we've discussed in class and throughout the readings, learning the art of cooking and preparing meals is one of the best things you can do for your health and overall well-being. I can relate to your situation as I recently decided to commit myself to gaining more experience in the kitchen. It is truly a whole new world once you open to door -endless possibilities of vibrant, colorful, tastiness. It tickles your brain in a new and fascinating way while inspiring boundless creativity. I found most of my inspiration from cookbooks. I definitely recommend spending some time in a book store browsing recipes and photos. Grab one that seems to fit your tastes and use it to plan a few meals. This gives your experience organization and direction, also you have the recipes in your possession which I think it's helpful, rather than scattered all over your phone/computer. My favorite cookbook is 'at home in the whole food kitchen' which is one of our required texts, so that's convenient! Most recipes are gluten/dairy free and she does an excellent job explaining how to stock your pantry and plan ahead for healthy meals. Although a lot of recipes are a bit advanced, don't get discouraged! A few other tips that might be helpful:

-Take your time! Don't rush through things. You will remember and enjoy the process more when you flow through mindfully.
-Share ideas and keep asking questions
-Don't be afraid to branch out and improvise, although to start out, following recipes might be most comfortable
-Start accumulating proper equipment
-The best way to get better is through experience, so jump into it !

A few blogs you might enjoy:

Have a blast! :)

-Molly Schmidt
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