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7/1/11 10:17 A

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Here's something about teaching your children to eat well:

Eating is about habits.

"Parents need to remember that by using various tactics, such as rewards and praises, their kids will try that which at first they refuse." Pediatricians and researchers in the UK have found this to be effective. Children, with help from stickers, and from verbal recognition are motivated to eat vegetables and make healthier choices, and do so willingly even months after the praising has been done. Results show that eating, except for differences in choice/taste matters, is a question of habit.

So encourage your children by praising them, doing any such thing that acknowledges their good eating patterns.

I recall with fondness my mother, encouraging us and praising us for having tried such foods as okra, or squid, with looks and textures that no kid would willingly get close to. She sat by us as we tried her cooking, and encouraged us to try it all before rejecting. Those that we were most adamant against have become our favorite foods! We have chosen such dishes again and again, for a lifetime.

Buon Appetito!

Edited by: GECKOBEACH at: 7/1/2011 (10:18)
People pay for what they do, and still more for what they have allowed themselves to become. And they pay for it very simply; by the lives they lead.
James A. Baldwin


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6/30/11 6:05 A

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Today's Food Fight is (again) to encourage you to add Flax/Linseed to your daily intake.

An article from a German natural food store explains that the benefits of flax/linseed states are best absorbed by the body when combined with a protein-concentrated substance, such as milk, curds, yogurt, etc. Soy milk and yogurt, naturally, belong to this group. So, add them to your morning yogurt, your low-fat cream cheese spread, or to your power shake for added benefits.

Buon Appetito!

People pay for what they do, and still more for what they have allowed themselves to become. And they pay for it very simply; by the lives they lead.
James A. Baldwin


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6/28/11 9:54 A

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Today's post is dedicated to all those whose downfall is succumbing to carbs:

From the Harvard Medical website, with some tweaking from Mie:

Easily digested carbohydrates from white bread, white rice, pastries, sugared sodas, and other highly processed foods MAY, INDEED, CONTRIBUTE TO WEIGHT GAIN AND INTERFERE WITH WEIGHT LOSS. Whole grains, beans, fruits, vegetables, and other sources of intact carbohydrates do just the opposite—they promote good health.

Don't be misled by the blanket pronouncements on the dangers of carbohydrates. They are an important part of a healthy diet. Carbohydrates provide the body with the fuel it needs for physical activity and for proper organ function. The best sources of carbohydrates—fruits, vegetables, and whole grains—deliver essential vitamins and minerals, fiber, and a host of important phytonutrients.

And they are so easily found all around us, why bother buying a bag of chips, with all the plastic waste, when a crisp mix of cucumbers and carrots will deliver that crunch you might be craving.

Good Sources of Carbohydrates:
Vegetables, Fruit (limited quantities), Oats, Oatmeal (but NOT instant), Brown Rice, Yams, Lentils, Whole Grain Breads and Cereals (all kinds)... and yes, corn chips, including blue corn chips!!

Bad Sources of Carbohydrates
White Pasta, Rice, or Bread: you may find yourself eating more of them because they are not as filling as the Whole Grain types; Fruit Juices; all sorts of baked baddies, such as doughnuts, muffins (yes, even the bran muffin laden with sugars and fats!); bagels, sweets, candies.

Potatoes. well, they're on the last rung of the “good carbs” list, and a better option is always yams or brown rice with your meals.

Look up information on the net for more inspiration and discouragement (lots of bad news out there about bad carbs and over-carbing!) when you get the urge to carb out.

Buon Appetito!



People pay for what they do, and still more for what they have allowed themselves to become. And they pay for it very simply; by the lives they lead.
James A. Baldwin


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6/27/11 9:44 A

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This one is about storing some foods and their lifetime:

Dry pasta and noodles can be stored indefinitely, so long as they are kept in a cool, dark, dry place (although dry pasta may develop a slight harmless odor once packaging is open.) In the US, where pasta mostly is packaged in cardboard boxes, it is recommended that they be transferred to airtight containers once open. Storage containers for pasta should be glass or plastic, preferably opaque, and definitely not stored in/near the sunlight, so wave those fancy containers on your countertops goodbye!

Dried herbs and spices, mostly, have a limited life, even if stored in airtight containers. The will keep their aroma for at most one year. Beyond that time their strength and taste will be diminished. Buy them in small portions and store them in dark, cool places. Badia brand spices are ideal, as they sell most of their line in small packets, usually under 1 oz.

Nuts, seeds, and related products (oils included), especially if ground, have a very short freshness cycle, because the fatty acids oxidize as they nuts come in contact with oxygen. The become rancid and bitter and should not be used. Using rancid oils, even if just for frying, will transfer that taste to the food being cooked.


People pay for what they do, and still more for what they have allowed themselves to become. And they pay for it very simply; by the lives they lead.
James A. Baldwin


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GECKOBEACH's Photo GECKOBEACH SparkPoints: (2,148)
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6/24/11 9:35 A

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Today's post was sparked by a comment from the Captain, about eating dandelion leaves. I do that too, and often just pluck a leaf from the ground, give it a shake, and stick it in my mouth without giving it much thought (do that with nasturtium leaves too.) Though all fruit and vegetables should be washed, I realize what happens to strawberries and mushrooms once you wash them incorrectly: they lose their flavor, their texture, and sometimes even their freshness. So today's post is about how to clean leafy greens.

Attached are two links, on two different ways of cleaning salad and leafy greens, one of which shows how to store them afterwards. I'm guilty of doing this rarely, and so, I'm going to think about these next time I buy my arugula, pick my dandelions, or prepare my next fresh salad:

www.wikihow.com/Clean-Greens localfoods.about.com/od/preparationt
ip
s/ss/clean_greens.htm


A friend here washes only what he will prepare, storing the unwashed greens in the fridge, as he claims that nutrients are lost in the washing. He also eats all greens within two days of purchasing, because with time, and this we do know, veggies lose their nutritional value.

There was an outbreak of e-coli here recently, and though washing will not destroy e-coli, it will clean the greens from other harmful substances which might be on the surface of your greens.

Buon Appetito!


People pay for what they do, and still more for what they have allowed themselves to become. And they pay for it very simply; by the lives they lead.
James A. Baldwin


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6/23/11 5:31 A

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And if you talk about carrots one day, well, the next thing that comes to mind is Celery!

I always buy the bunch, fresh, crisp, use a rib for a tuna sandwich, and then... well, what happens is that I leave it to wither in the fridge. In a less wasteful world we would not let this happen, so I've been getting better at creating meals out of what I just bought. Celery makes a great addition to any stir fry, as you already know, and of course, it travels well as a side for your bag lunch. At home, celery soups are delicious, and there are a variety of recipes on Sparkrecipes. But years ago I came across a braised celery recipe which caught my eye, as it looked juicy, tender, and really, tempting, making celery look like I'd never seen it before. I never tried it., and since then, I've lost that recipe.

So I went on a search and I'm attaching here a link to the 101cookbooks website, which I HOPE you all are very acquainted with, as it is award-winning, and Heidi makes even those weird looking Jerusalem artichokes look luscious. I've tried many of her recipes, and they are great, though mostly I have to tweak for fats, as she does not do low-fat much. Explore her website, and give her suggestions a try. Heidi's a beautiful writer as well as a good photographer. The link is to the "celery" recipes file, and there is her recipe for braised celery which I will try this week, as I do have a nice head of celery fresh from the store. The other recipes look delish, with even a celery leaf pesto!

If you cannot always be eating... well, the next best thing is to read about food.

Oh yeah, celery, it's good for you, and you probably burn more calories preparing it for eating and eating it, than it carries, so, that's a good reason to eat more of it.

Buon Appetito!

www.101cookbooks.com/ingredient/cele
ry


Edited by: GECKOBEACH at: 6/23/2011 (05:42)
People pay for what they do, and still more for what they have allowed themselves to become. And they pay for it very simply; by the lives they lead.
James A. Baldwin


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6/22/11 4:04 A

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Today's Food Fight is all about Carrot Juice:

Whoever wants to prepare themselves for the long summer daylight hours, can get ready, by protecting the skin from the inside out. Carrot juice provides Beta-Carotin, a component of the sun-protective Vitamin C. To optimally take advantage of this treat, take a small glass of carrot juice, mixed in with a teaspoon of some sort of oil, daily. This way, the absorption of Beta-Carotin is improved in the digestive track.

And it's so yummy! I was first introduced to it while visiting a friend in California, and I never turned back.

Look for used juicers at thrift stores (I found mine for under $3!) if you want to go cheaply at first.

Being always mindful of waste, I was troubled by all the pulp in the juicer, so, if you are too, here is a link to give you some ideas as to how to put all that to use, and not toss out the lovely orange stuff.

askville.amazon.com/leftover-carrot-
pu
lp-juicer/AnswerViewer.do?requestId=R>8940237


This link will give you ideas, though be aware that the recipes are not low-fat or low-cal.

I love carrot juice!



Edited by: GECKOBEACH at: 6/23/2011 (05:17)
People pay for what they do, and still more for what they have allowed themselves to become. And they pay for it very simply; by the lives they lead.
James A. Baldwin


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6/22/11 3:34 A

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Here's the recipe, Annviolet:
recipes.sparkpeople.com/recipe-detai
l.
asp?recipe=1039381

I adjusted it for 4 portions, and used a jar of roasted peppers, since I don't have a oven or bbq; I also reduced the oil, so I could still enjoy the feta without feeling... you know what I mean. I think I used basil instead of dill. It was very very good.
Enjoy!

People pay for what they do, and still more for what they have allowed themselves to become. And they pay for it very simply; by the lives they lead.
James A. Baldwin


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6/21/11 11:09 P

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Gecko - reading that just made me so hungry!!

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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
6/21/11 2:46 P

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That sounds Yummy! Thanks Gecko! Sounds wonderful!

Can't wait to try it. My grandmother used to make us salads when we were little out of Dandelion greens and I remember loving them. She was italian and always made dinners fun and tasty!



"We are defined by the choices we make." Tyler Durden


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6/21/11 12:14 P

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I'm so glad you like rucola Ivory! I just made a nice main meal salad of lentils, roasted pepers, garlic, scallions, and a light vinaigrette, topped with some crumbled feta, and all that went atop a mound of arugula. It was a nice looking dish too, fit for a magazine!

I'll see what we come up with tomorrow.

Mie

People pay for what they do, and still more for what they have allowed themselves to become. And they pay for it very simply; by the lives they lead.
James A. Baldwin


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IVORY1825's Photo IVORY1825 Posts: 7,702
6/21/11 6:19 A

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Awesome! One of my favorite summer meals is a salad made of arugula, roasted beets, goat cheese, and balsamic vinaigrette

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

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6/21/11 1:24 A

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Tuesday's Food Fight post sponsored by Arugula!!!!

Rucola, Roquette, Rockett, Arugula, by any other name would be as great a salad green as ever. Bitter, and with just some lemon juice and shaved parmessan, a great almost calorie-less treat. Toss it into your regular spaghetti, at the dinner table; top your pizza with it; make pesto; enjoy it's benefits. It's bitter, yes, so if you are not into bitter greens, use it sparingly, but once you "get" its taste, you'll come back for more. We eat it daily, in all sorts of ways. When I get my garden going, I'll grow it. We used to pick it growing wild on the side of the road in Italy, it should grow just as easily in your garden.

I copied this nutritional info from www.brighthub.com:

Nutritional Benefits of Arugula Greens

There are a number of nutrients in arugula, although most are found in small quantities. A serving size of five cups provides a hefty portion of vitamins and minerals; one cup only offers a fraction. Still, arugula greens provide a readily absorbable source of calcium, iron, manganese, copper, and potassium. They are also a good source of vitamins A, C, K, and folic acid. All the nutrients in arugula come with a mere handful of calories per serving.

The primary benefits of arugula leaves are due to their phytochemical content. Like all cruciferous vegetables, this green should be eaten on a regular basis to prevent most types of cancer. Research has linked a diet high in cruciferous vegetables with disease prevention time and time again. They are pound for pound the most potent anti-cancer foods. Some of the phytochemicals, such as glucosinolates and sulforaphanes, are responsible for stimulating enzymes which help the body cleanse itself of toxins and potential carcinogens. Others are powerful antioxidants. Carotenes for example can protect against sun damage, heart disease, and cancer. They also improve communication between cells, something that may play a large role in the well-being of cellular function.

Arugula is also a wonderful source of chlorophyll, a compound that the body can always benefit from. Chlorophyll cleanses and energizes the blood. It helps bring large amounts of oxygen to all parts of the body, creating an environment undesirable to viruses and harmful bacteria. Chlorophyll also supports healthy skin, and limits the potential of carcinogens.


So, enjoy!

People pay for what they do, and still more for what they have allowed themselves to become. And they pay for it very simply; by the lives they lead.
James A. Baldwin


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6/17/11 12:15 P

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What a delicious-looking recipe! I don't have an oven right now, but my neighbor offered me hers if I ever needed it (I'm in temp quarters momentarily). I might just have to gather these ingredients, and give it a try. They look great, and so low in calories, so very worth trying out.
Thanks Captain!

People pay for what they do, and still more for what they have allowed themselves to become. And they pay for it very simply; by the lives they lead.
James A. Baldwin


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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
6/17/11 11:36 A

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check out this recipe for flaxseed muffins! You might like it.

recipes.sparkpeople.com/recipe-detai
l.
asp?recipe=115784


"We are defined by the choices we make." Tyler Durden


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6/17/11 3:47 A

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I have a confession: I have uterine fibroids, a type of tumor, which became symptomatic about 10 years ago. I started reading about ways to tackle this back then, without undergoing surgery. One of the several things I did was start taking flax in the morning cereal (linseed, which is the same thing). I made other changes, organic milk, soy milk, you know, the changes we make when we really want to go clean. Five years ago I had an MRI for the fibroids... they had shrunk about 7% in size!!!!! This does not seem a great deal, but actually, such a decrease is a huge surface area, which in turn affects my monthly flow by about 40%. I credited all that I did for that change, but I looked at those little linseed with such love. I have been now taking them continuously since then. I love them!
Recently I read that they help you with mood swings, because of some feel-good hormone they work with. I have to dig that up and post it here. I'm happy to hear all I can about flax!

People pay for what they do, and still more for what they have allowed themselves to become. And they pay for it very simply; by the lives they lead.
James A. Baldwin


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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
6/16/11 4:04 P

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6/16/11 FUN FACTS ON FLAX

Did you know that Flax can do the following????

Prevent cancer and reduce tumor growth in the breasts, prostate and colon
Decrease the risks of developing heart disease, blood clots, strokes, and cardiac arrhythmia by lowering total cholesterol, LDL (bad) cholesterol, triglycerides, and blood pressure
Regulate bowel functions and prevent constipation
Relieve breast pain related to a woman’s hormonal cycle
Help improve blood glucose control in diabetics
Help reduce inflammation associated with arthritis, Parkinson’s disease and asthma

See the link below to find out more about the wonder's of flax!

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=451





"We are defined by the choices we make." Tyler Durden


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12/29/10 11:51 A

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12/29/10 - The Truth about Burgers!

PLEASE read the excerpt from the following article by David Zinczenko author of Eat This, Not That.

You can find the full web article at
health.yahoo.net/experts/eatthis/tru
th
-about-your-weight-gain


THE FAST-FOOD HAMBURGER

The great American staple. Don’t worry, burgers really do come from cows—but have you ever wondered how those giant chains process and distribute so much meat so cheaply? And . . . are you sure you want to know?

The Truth: Most fast-food hamburger patties begin their voyage to your buns in the hands of a company called Beef Products. The company specializes in taking slaughterhouse trimmings—heads and hooves and the like—that are traditionally used only in pet food and cooking oil, and turning them into patties. The challenge is getting this byproduct meat clean enough for human consumption, as both E. coli and salmonella like to concentrate themselves in the fatty deposits.

The company has developed a process for killing beef-based pathogens by forcing the ground meat through pipes and exposing it to ammonia gas—the same chemical you might use to clean your bathroom. Not only has the USDA approved the process, but it's also allowed those who sell the beef to keep it hidden from their customers. At Beef Products’ behest, ammonia gas has been deemed a “processing agent” that need not be identified on nutrition labels. Never mind that if ammonia gets on your skin, it can cause severe burning, and if it gets in your eyes, it can blind you. Add to the gross-out factor the fact that after moving through this lengthy industrial process, a single beef patty can consist of cobbled-together pieces from different cows from all over the world—a practice that only increases the odds of contamination.

Eat This Instead: Losing weight starts in your own kitchen, by using the same ingredients real chefs have relied on since the dawn of the spatula. If you’re set on the challenge of eating fresh, single-source hamburger, pick out a nice hunk of sirloin from the meat case and have your butcher grind it up fresh. Hold the ammonia.

..... I don't know about you... but I may never eat another burger again...
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10/16/10 10:24 P

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10/16/10 Banana Bite time!!!!

GROUND FLAXSEED

Flaxseed is a wonderful addition to your diet. It is naturally rich in fiber and healthy fats. Those two things help stabilize your blood sugar which helps you better control binging. It also been said to help with symptoms of hormone swings due the naturally high plant estrogens in it.

It has also been shown to reduce the risks of certain cancers as well as cardiovascular disease and lung disease. Improves memory and is a great source of Omega3!

Ground Flaxseed is probably the easiest form to digest. Sprinkle it over cereals, soups, or salads. Add it to smoothies, or substitute 1 cup ground flaxseed for 1/3 cup canola, corn, or other oil in baked goods. Just remember to lower your oven temperature slightly because they will brown faster with the flax seed!

Experiment.... you will love it. My favorite is just mixed into yogurt! Yummy stuff!

"We are defined by the choices we make." Tyler Durden


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VILLADINORAH's Photo VILLADINORAH SparkPoints: (15,696)
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9/30/10 10:50 A

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9/29
Here's a brief Banana Bite: Ginger's good for alleviating muscle pain, as per these studies. Try it, you'll like it.

uga.edu/gm/ee/index.php?/single/2010
/0
9/935/


Mercedes

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When you lose, don't lose the lesson.

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9/26/10 12:57 P

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And go ahead and eat it with some yummy fruit chopped up, and add some flax seed to that mix for an explosive way to add fiber! I do it almost every evening.



Mercedes

Be the change you want to see in the world. (Gandhi)

When you lose, don't lose the lesson.

“It's not because things are difficult that we dare not venture. It's because we dare not venture that they are difficult.” (Seneca)



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IVORY1825's Photo IVORY1825 Posts: 7,702
9/17/10 7:04 A

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Banana Bite 9-17-10

Probiotics, good bacteria, can cause the expression of genes in the body that improve immune system function! Go ahead and eat that yogurt, it's good for your immune system.

Source:
www.pnas.org/content/early/20
10/08/31/
1000079107


No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

Co-Leader of Project Mayhem
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8/27/10 8:55 A

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I want to add something to the olive oil post... even though it's been months.
It's the only oil we've ever used. Naturally, I now use it with care, because of the obvious calories. However, I have found that instead of using it while cooking (like sautéing) where it gets sort of, well, lost in the shuffle, I measure a little and top my meal with it. I get so much more flavor out of it. For example, when making gazpacho, I don't add it to the tomato/veggie mix in the blender, but I will add a drop or two to my plate once served. It is superb what it does to the overall taste of the dish, whatever that is.

Mercedes

Be the change you want to see in the world. (Gandhi)

When you lose, don't lose the lesson.

“It's not because things are difficult that we dare not venture. It's because we dare not venture that they are difficult.” (Seneca)



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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
7/23/10 12:29 P

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Great advise! I'm going to see if I can find a quick way to get that going! i eat cereal out of time-constraints mainly.

Jona ;P

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6/11/10 11:22 A

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Banana Bite 6-11-10

Eating a lower carbohydrate and higher fat meal at breakfast can help program your body for improved metabolism for the rest of the day.

The study, done in animals, showed that taking in fat in the morning turned on the fat metabolism all day and allowed for carb metabolism to switch on when needed, whereas eating carbs in the morning turned on carb metabolism and they couldn't adjust to eating fat later in the day.

So, eat a higher fat breakfast. I eat eggs and bacon, veggies and fruit, and it works for me.

Citation:
www.sciencedaily.com/releases
/2010/03/
100330161751.htm


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6/4/10 9:29 A

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Banana Bite 6-4-10

A diet enriched in olive oil helped breast cancer survivors lose weight

We've all heard about how great the Mediterranean diet is, and this new study just adds to that.

Women were put on a low-fat diet or a diet enriched in olive oil and nuts, and they lost more weight on the second one.

More interesting, they were given the choice of the two diets to try for an additional six months and the vast majority chose the Mediterranean diet because the food was more filling and appetizing. Being able to stick with your diet is the most important part of being on one, so that's great!

So, have more olive oil and nuts!

Source:
www.eurekalert.org/pub_releases/2010
-0
6/l-oed060210.php


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5/21/10 12:04 P

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Banana Bite 5-21-10

Dairy can benefit insulin resistance and metabolic syndrome!

That's right, the dairy companies are right, their products really can help your health.

A study that looked at numerous previous studies found a number of linkages between higher dairy consumption and lower risk of IR and metabolic syndrome.

They also believe that dairy may perform some of the same functions as insulin, i.e., promote fat burning, therefore allowing the body to produce less insulin which causes problems in the high amounts found in IR. Eating dairy means your body can produce less insulin, which is good!

Citation
Milk Products, Insulin Resistance Syndrome and Type 2 Diabetes
Angelo Tremblay, PhD and Jo-Anne Gilbert, MSc
Journal of the American College of Nutrition, Vol. 28, No. Supplement 1, 91S-102S; 2009


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4/2/10 11:18 A

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Banana Bite 4/2/10

Not Sleeping Can Lead to Extra Eating!

Sure, we've all heard this one before, but not too many studies have actually tested it. Well, here's one that has!

After just one night of sleep deprivation (3-4 hours as compared to 7-8 hours), caloric intake increased by about 500 calories! Now, physical activity increased as well, but only by about 50 calories. That is not balanced. They also found the subject definitely felt more hungry.

This was only a small study with no blood work, but it agrees well with other studies, and my own experience (especially this past week being out of town!).

The key here is that we need to sleep! Consider that an important factor of your healthy plan.

Citation:
Acute partial sleep deprivation increases food intake in healthy men
Laurent Brondel, Michael A Romer, Pauline M Nougues, Peio Touyarou, and Damien Davenne
The American Journal of Clinical Nutrition
published ahead of print

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MJSCHUMAN's Photo MJSCHUMAN Posts: 126
3/27/10 2:17 P

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I have a friend who uses acidophilus pearls that I've seen on the drug store shelf. http://www.acidophiluspearls.com/
You can find them in health foods stores usually.

No temptation has seized you except what is common to man. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can stand up under it. — 1 Cor. 10:13


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Thanks for that info!

Jona ;P

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CPT.SPACEMONKEY's Photo CPT.SPACEMONKEY Posts: 4,873
3/22/10 10:56 A

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Also with the acidopholus culture sometimes the pharmacist has the cultures. They don't require a prescription but you do have to ask for them.

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I would check out the Lifeway kefir drinks, because they aren't yogurt at all, but I've never had them.

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Great info! I'm picky about my yogurts (texture thing), so if anyone knows how to get just the cultures that'd be great! (in case the yogurt that "feels" right this week, doesn't have everything in it already. :)

Jona ;P

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Thanks Mel! Also in case you didn't know... yogurts with the Acidophilus culture in it helps prevent yeast infections!

Good to know....

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Banana Bite 3/19/10

Eat More Yogurt!

Okay, we already knew that, but I just saw a study that looked at not just yogurt, but yogurt containing the specific culture of Lactobacillus plantarus, a plant-derived bacterium.

In this study, subject either had yogurt containing one of two strains of L. plantarus or yogurt with other cultures. The L. plantarus groups showed significant improvements in constipation relief and the liver enzymes AST, ALT, and gamma-GTP!

Look for this culture on the side of your yogurts where they say "contains live cultures including ...". I haven't exactly determined where to get it from. If you can find one containing it though, you can make your own yogurt from it and have a continuous supply!

A product containing this culture:
www.lifeway.net/Products/Kefir/LowFa
tK
efir/LowFatPomegranate.aspx

A website with more link to get it:
www.probiotics-lovethatbug.com/lacto
ba
cillus-plantarum.html


Citation for the article:
bit.ly/b2zKJY
Improvement of constipation and liver function by plant-derived lactic acid bacteria: A double-blind, randomized trial
Fumiko Higashikawa, Masafumi Noda, Tomokazu Awaya, Kazuhiro Nomura, Hirotaka Oku, Masanori Sugiyama
Nutrition 26(4):367-374, 2010

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3/16/10 11:45 A

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Quinoa has been one of my favorites for a while now since it is gluten-free and higher in protein. Here are two of my quinoa recipes:

recipes.sparkpeople.com/recipe-detai
l.
asp?recipe=924140

recipes.sparkpeople.com/recipe-detai
l.
asp?recipe=983427


I get my quinoa from the bulk bins at Whole Foods, so it's relatively cheap as well and cooks up much faster than rice.

Also, last week I made mac and cheese from quinoa pasta and everybody loved it!

Edited by: IVORY1825 at: 3/16/2010 (11:46)
No day but today ...
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"You have to laught at yourself, because you'd cry your eyes out if you didn't"
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3/16/10 11:40 A

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Banana Bite for 3/16/10 - What is quinoa?

Quinoa is my new favorite grain! Actually, it’s a relative of spinach and swiss chard more than a grain but it is a wonderful addition to your kitchen staples. It is a seed that has a light, creamy, crunchy texture that has a nutty flavor to it when cooked.

It is a great addition to your diet as it is a wonderful source of Manganese, magnesium, iron, copper, and phosphorous. It is also not only high in protein but it is a COMPLETE protein, meaning it has all nine of the essential amino acids. It has high amounts of Lysine in it which is essential for tissue growth and repair so it is a great food to eat after working out!

It is also good for migraine headaches because of the high amount of magnesium in it. Magnesium is a mineral that helps relax blood vessels, preventing them from constricting and the rebound dilation that is common with migraines. Quinoa is also a great source of riboflavin which aids proper energy production in cells. (Also known as B2) and is shown to reduce the frequency of attacks in migraine sufferers.

Quinoa is also associated with helping provide cardiovascular health since low dietary levels of magnesium are associated with increased rates of high blood pressure and heart diseases such as atherosclerosis.

Quinoa is full of antioxidants and helps guard cells from injury caused by free radicals.

Quinoa and other whole grains that are rich in magnesium also help reduce the risk of type 2 diabetes.

Since quinoa has a low gluten content, it is one of the least allergenic "grains," but its flour needs to be combined with wheat to make leavened baked goods. Quinoa flour can be used to make pasta, and quinoa pastas are available in many natural foods stores.

A Few Quick Serving Ideas:

Combine cooked chilled quinoa with pinto beans, pumpkin seeds, scallions and coriander. Season to taste and enjoy this south-of-the-border inspired salad.

Add nuts and fruits to cooked quinoa and serve as breakfast porridge.

For a twist on your favorite pasta recipe, use noodles made from quinoa.

Sprouted quinoa can be used in salads and sandwiches just like alfalfa sprouts.

Add quinoa to your favorite vegetable soups.
Ground quinoa flour can be added to cookie or muffin recipes.

Quinoa is great to use in tabouli, serving as a delicious (and wheat-free) substitute for the bulgar wheat with which this Middle Eastern dish is usually made.

To view the entire article please see:
www.whfoods.com/genpage.php?tname=fo
od
spice&dbid=142


You will also find great recipes and more information about the history of this wonderful grain!

"We are defined by the choices we make." Tyler Durden


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3/12/10 9:44 A

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Banana Bite 3-12-10

Exercise may actually change what you like to eat!

I mentioned on my blog recently how my tastes have changed over the past three years since I've really been focused on getting healthy, and I decided to see if there was scientific evidence associated with it. There is!

The study I read this morning saw that people's preferences for sucrose (representing sweet) and citric acid (representing sour) increased after exercise. Now, sucrose makes sense, your body is trying to replace the used sugars, which if you just did intense exercise is not a bad idea in small quantities.

The citric acid really interested me, and they don't talk about it at all in the article, so this is just my opinion. Citric acid is an important component of the energy making process in the body (it's called the citric acid cycle sometimes), so your body is also looking to get energy quickly. Now, sugars require processing and you actually spend energy doing that. You get more energy back, but it would be more efficient to get ahead, right? So, you look to pick up the chemicals involved in the process. You find citric acid in citrus fruits and some other fruits. Therefore, fruit might be a good post-workout option! It will taste great and help your body.

If there's a fruit you don't love, try it after working out, who knows what will happen! I workout before breakfast and I used to hate oranges and now I've been eating one every morning!

Citation:
Horio, T. and Kawamura, Y. (1998). Influence of Physical Exercise on Human Preferences for Various Taste Solutions. Chem. Senses, 23, 417-421.

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2/26/10 10:43 A

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Banana Bite 2-26-10

Lipoproteins

Okay, we're going to get a little technical today, but about some really important things: lipoproteins. You may also know these as the last L in both LDL and HDL (low-density lipoproteins and high-density lipoproteins). They are essentially small bubbles of fats that are swimming around in your bloodstream.

You might know that in general, your doctor will tell you you want lower LDL and higher HDL, but that's not the whole story. These bubbles actually come in different sizes. There are small, medium, and large LDL particles in your blood. Also, it turns out that the ones that are the most trouble are the small ones.

You might think of these guys like sediment in a river. They run through the bloodstream and some of them stick to the sides and clump up. The little ones are like sand, they easily cluster together and cause blockages. The bigger ones are more like small pebbles, so they don't stick as badly.

So, you don't just want to lower LDL, you want to lower the smaller LDL particles, of course, they don't test for this because it requires a complicated centrifuging step. So, what do we know about that?

Not too much yet, but the short term study I was reading showed significant reduction of those small particles on a lower-carbohydrate diet, so that's a good start.

Interestingly, on two low-carb diets, one with a higher proportion of saturated fats, the small LDL particles decreased equally, but the large LDL particles increased slightly for the higher sat fat diet. This means a lower overall decrease in LDL, but the important parts decreased equally! So, maybe the panic about saturated fats is not the most important thing ... but that last statement is mostly my opinion from my reading and experiences.

Here are my sources for today:

PSiri-Tarino, Patty W, Sun, Qi, Hu, Frank B, Krauss, Ronald M; Saturated fat, carbohydrate, and cardiovascular disease; Am J Clin Nutr 2010 91: 502-509

Siri, PW & Krauss, RM. Influence of dietary carbohydrate and fat on LDL and HDL particle distributions. Curr Atheroscler Rep 2005;7:455–9

Krauss, RM, Blanche, PJ, Rawlings, RS, Fernstrom, HS & Williams, PT. Separate effects of reduced carbohydrate intake and weight loss on atherogenic dyslipidemia. Am J Clin Nutr 2006;83:1025–31, quiz 120

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FRENZTI_QUISTIS's Photo FRENZTI_QUISTIS Posts: 2,047
2/25/10 2:37 P

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That explains why I feel like I'm starving after working out no matter how much I'd already eaten.

CAN'T STOP WON'T STOP

food is not the enemy

I CAN...I WILL...I AM!

If you want to do it, you will find a way, if you don't want to do it, you will find an excuse.

" The principle is competing against yourself. It's about self-improvement, about being better than you were the day before." Steve Young

Arise and be...all that you dreamed!


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2/19/10 12:15 P

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Banana Bite 2-19-10

This is about appetite, so I figured I'd put it down here!

Exercise affects women and men differently in terms of appetite.

I was reading a study where they examined the levels of hormones corresponding to appetite after exercise for men and women in both a caloric deficit and a caloric balance.

for simplification sake: the hormones they studied are ghrelin and insulin. Higher ghrelin = more hungry. Lower insulin = more hungry.

For men, there were few hormonal changes no matter what. They saw slightly decreased insulin in men exercising while on a deficit. No changes in ghrelin. In women, there were decreases in insulin both while in a deficit and energy balanced, and there were increases in ghrelin in both cases as well.

Essentially, exercise makes women more hungry no matter what, and it doesn't really make men hungry. Therefore, it is likely that women eat more to compensate when they are exercising, which is why men can more easily lose weight with just exercise.

So, watch your appetite when exercising ladies! Kep counting those calories and making sure you are hitting a deficit and not making up the workout in calories later!

Citation: Physical Activity and Hormonal Regulation of Appetite: Sex Differences and Weight Control
T.A.Hagobian; B. Braun
Exercise and Sport Sciences Reviews 2010;38(1):25-30

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2/5/10 11:00 A

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Banana Bite - 2/5/10

Dairy really does a body good!

I just read a study that compared three diets, a control diet, a diet with calcium supplementation, and a diet with diary replacements to enhance calcium intake. The group with the actual added dairy experienced a significant amount more of fat loss than either of the other two groups!

The conclusion is that getting more dairy in your diet is the way to go! However, all three diet maintained the same deficit, so don't add dairy calories without removing other calories, in this study I believe they replaced protein sources to keep the protein, carb, fat balance the same. Also, don't knock your calcium supplement, it's still important for bone health, it just doesn't improve fat loss as well as actual milk and cheese.

Today's fact is cited here:
Zemel M.B., Teegarden D., Van Loan M., Schoeller D.A., Matkovic V., Lyle R.M., Craig B.A. Dairy-Rich Diets Augment Fat Loss on an Energy-Restricted Diet: A Multicenter Trial. Nutrients. 2009; 1(1):83-100.

No day but today ...
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~Melissa/Ivory

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1/26/10 10:55 A

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BANANNA BITE - 1/26/10

PISTACHIO NUTS - THE GREEN NUT!

When hosting special gatherings, put out bowls of pistachios and other healthy options as appetizers. Eating appetizers that provide fiber, such as nuts or whole grain baked chips and hummus, half an hour before a meal will help you naturally consume less at dinner.

Incorporate pistachios into your diet before, during and after stressful events or busy times. Promising reasearch suggests that eating pistachios, along with exercise and lifestyle changes, may help reduce the body's biological response to stress!

Pistachios are the "fun nut" as many enjoy the ritual of cracking open the shell. This action consequentially slows down your snacking, thus causing you to naturally consume less calories.

Pistachio’s have also been found to reduce Cardio vascular Disease, Lower cholesteral and reduce inflamation at the cellular level and reduce the risk of stroke. They have been found to slow the absorption of carbohydrates into the body and lower blood sugar levels.

Pistachios are a naturally cholesterol-free snack that contains just 1.5 grams of saturated fat and 13 grams of fat – the majority of which comes from monounsaturated fat. A one-ounce serving of pistachios equals 49 nuts – more per serving than any other snack nut. One serving of pistachios has as much potassium as half a large banana making it a nutritious snack choice or ingredient to incorporate into your daily diet.

So... instead of almonds next time... GO GREEN! Grab those pistachios!

For more information go to www.thegreennut.org/

Edited by: CPT.SPACEMONKEY at: 1/26/2010 (10:56)
"We are defined by the choices we make." Tyler Durden


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1/9/10 9:45 A

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Thank you for the great idea, I can sneak more veggies in our pasta sauce!!!

~Shannon

"If you focus on results, you will never change. If you focus on change, you will get results."
- Jack Dixon

Many of life's failures are people who did not realize how close they were to success when they gave up.
~Thomas Edison


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IVORY1825's Photo IVORY1825 Posts: 7,702
1/8/10 11:13 P

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I love throwing veggies into things. I got my husband to eat squash, peppers, and onions by chopping them tiny and putting them in tomato sauce over pasta. He also thinks that anything tastes good in soy sauce so stir fry is my favorite or pad thai with some added broccoli and cauliflower bits. Another one my husband likes is buffalo chicken salad, because the buffalo sauce makes all the salad veggies taste good. He'll even sit and dip celery in buffalo sauce for a snack!

No day but today ...
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"You have to laught at yourself, because you'd cry your eyes out if you didn't"
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1/8/10 10:29 P

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Thank you...I am making my grocery list for next week and this helps me alot!!! I am also looking for new SP recipes for different dinner ideas! My biggest obstacle is getting my hubby and son to eat other veggies at dinner instead of green beans and corn! LOL OH and I have been sneaking in caulifower into the mashed potatoes (half and half) they didnt notice! :)

Edited by: DSALINDSAY at: 1/8/2010 (22:30)
~Shannon

"If you focus on results, you will never change. If you focus on change, you will get results."
- Jack Dixon

Many of life's failures are people who did not realize how close they were to success when they gave up.
~Thomas Edison


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1/8/10 4:10 P

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Melissa's favorite fiber items:

cauliflower - I put it in everything, ask my husband, and you can even mash it up like potatoes or grind it in a processor for a rice-like consistency

beans - also good in everything, add black beans or pinto beans to mexican, kidney beans to Italian (like minestrone!), white beans to rice dishes, edamame (soy beans) to stir fry

Whole fruits - an apple a day is good for you and has 4-5g fiber! Same goes oranges and clementines, and berries are the best, go for blackberries and raspberries, I add them to my yogurt!

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1/8/10 3:46 P

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I have been logging my food on SP this week and the fiber is what I am having the hardest time getting into range. I would love to be on the high side of the range, but I am lucky to get in range at all!

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Many of life's failures are people who did not realize how close they were to success when they gave up.
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I think so Capt. I found an article that talks about Magnesium being linked to increased insulin sensitivity and increased glucose metabolism.

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1/8/10 12:38 P

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Correct me if I am wrong but doesn't increased magnesium also increase metabolism?

"We are defined by the choices we make." Tyler Durden


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Banana Bite 1-8-10

More fiber and Magnesium for decreased diabetes risk!
I was swinging by the Journal of Nutrition this morning and found this great article:

Dietary Fiber, Magnesium, and Glycemic Load Alter Risk of Type 2 Diabetes in a Multiethnic Cohort in Hawaii

Beth N. Hopping, Eva Erber, Andrew Grandinetti, Martijn Verheus, Laurence N. Kolonel and Gertraud Maskarinec

Journal of Nutrition, doi:10.3945/jn.109.112441
Vol. 140, No. 1, 68-74, January 2010

The long and short of the article is that:

1) fiber and magnesium were highly correlated, increasing your fiber may inadvertently increase your Mg (a good thing!)

2) increased fiber (greater than 30g) and increased Mg both involved a lower risk of diabetes

3) The fiber from whole grains and vegetables (not fruits) was found to show the most decreased risk

So .. more reasons to get those veggies and whole grains! Eat your fiber!


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"You have to laught at yourself, because you'd cry your eyes out if you didn't"
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1/3/10 1:17 P

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I've really got to give coconut oil a try!

Jona ;P

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12/11/09 10:40 A

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Banana Bite 12/11/09

Coconut Oil: Not So Bad After All!

Coconut oil has gotten a bad rap over the years as a killer to your cholesterol, but more recently, research is suggesting just the opposite. Coconut oil has been effective in helping people to raise HDL (good cholesterol) and generally improve overall health. People in some Polynesian areas use coconut oil for most of their fat intake and show a very low incidence of heart disease.

The long and short of this is that raw, virgin coconut oil contains some lovely essential fatty acids that are just as good for your body as the ones found in nuts and olive oil.

Here is an article detailing a review of recent research on the subject. I found it a bit lengthy, but pretty understandable to a lay person: www.westonaprice.org/knowyourfats/co
co
nut_oil.html


If you are looking for a a good replacement for the margarine/butter/shortening problem in baking but don't want to use olive oil due to the strong flavor, coconut oil is a great alternative. It is solid at room temp and works extremely well in baking (I use it often). It can also replace olive oil for any savory meals without adding coconut flavor. A number of the blogs I read use it to make steaks, chicken, etc. I have also successfully used it for frying pancakes.

I buy mine in Whole Foods, it may still be a hard item to find in grocery stores.


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9/5/09 1:24 P

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Of the ten superfoods, I eat 4 (yogurt, eggs, nuts, berries) on a daily basis. I eat 3 (quinoa, broccoli, beans) on a weekly basis. I would eat sweet potatoes and salmon more often, but my husband doesn't like them, and kiwi's aren't local enough for me to justify most of the time.

I just bought some farmer's market awesome raspberries! They don't need a recipe. Hubby is out of town thru Monday, so maybe I will pick up a sweet potato at the store and do something new with it.

BTW - quinoa is a favorite of mine. My favorite prep is with cut-up zucchini and yellow squash, grape tomatoes, chickpeas, and cauliflower with a white wine pesto sauce and feta cheese.

No day but today ...
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"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

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9/4/09 5:29 P

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Banana Bite 9/4

SUPER FOODS - WHAT ARE THEY?

These multitasking "super foods" provide multiple disease-fighting nutrients, fill you up so you can enjoy plenty of food without excess calories, and are easy to include in everyday meals.

Eaten regularly, these foods will help you satisfy the recommendations of the U.S. government's 2005 Dietary Guideline, giving you nutrients that are typically missing from American diets.

So what are they? Visit the link below and find out.

www.webmd.com/diet/guide/10-everyday
-s
uper-foods?page=2


I challenge you to choose one of these foods and find a new recipe that includes one of them and come back here and tell us what you did and how you and your family enjoyed them...

I'm trying quinoa... Yum!

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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
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That's a great point! I'm usually just trying to eat so I can get back or to whatever I'm working on... I'll try to keep this one in mid at my next meal!

Jona ;P

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8/11/09 8:41 A

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Banana Bite 8/11

Take Smaller Bites!

A preliminary (very preliminary - 22 people!) study showed that people eating the same meal but taking smaller bites ate less. The bites were about the size of a teaspoon. Chewing food longer also cut back on food eaten.

I don't know about you, but a teaspoon is much tinier than I usually bite, so this might be a great method for cutting back when dining out!

No day but today ...
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"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

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8/7/09 12:38 P

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My morning smoothy :
two tblsp hempseed
one tblsp maca
one tblsp chlorela
two tblsp spiralina
chunk ginger
one lime or lemon juice
one or two banana
two hand fulls of spinach
a little agave nectar. (sugar will spike and then crash hard,
agave will gradually raise your sugar level and then slowley
taper off)
a little parsley.
hand full of cocoa nibs.

Raw cocoa nibs at wholefoods help with metabolism.

About the hemp seed, You can get it at most wholefoods or health food stores, and if you like it you can get a bigger container at www.manitobaharvest.com/index.asp They have lots of other hemp based products that are really
yummy.

This should be somewhat smooth but watery.
If it is to thick, you used to much stuff.

You can add or delete items in this to have variety. I often will add low fat yogurt to it and usually eliminate the lime juice (orange instead) and use only a SMALL amount of ginger. I also will on occasion use mango or strawberries in addition. It's pretty good. Even my kids like it.



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Capt, I would love that recipe for the protein shake. Although I'm a flexatarian, I favor a vegetarian diet, and on most days I struggle to get to the 60g I require. I've looked at those protein powders (here in Germany) and they scare me. I won't touch any of that stuff, even if it were free (and it's expensive!).




Mercedes

Be the change you want to see in the world. (Gandhi)

When you lose, don't lose the lesson.

“It's not because things are difficult that we dare not venture. It's because we dare not venture that they are difficult.” (Seneca)



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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
8/6/09 11:11 P

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wow! that's crazy! I never realized what purpose cholesterol served... You learn something new every day!

Jona ;P

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8/5/09 10:40 A

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Banana Bite 8/5

I was reading my email today and found this from Isabel De Los Rios author of The Diet Solution. I never bought her diet, but I love her emails!


"Imagine we lived in a high crime city where criminals could be found on every street corner. In order to resolve the problem, the mayor decides to put a police officer on every street corner. Now, imagine that your friend comes to visit your city and says "Oh, I know why there is so much crime here. It is because there are police officers on each corner." Silly right? The reason why the officers were put there was because of the criminals, not the other way around!

Well, here is the mass cholesterol confusion.

The criminals are sugar and processed foods. The police officers are cholesterol.

If you eliminate the officers (cholesterol), the criminals (sugar and processed foods) continue to create damage, in this case, they are damaging your arteries. Cholesterol (police officer) is only there to help. It is coming to the rescue. So isn't it silly that people who need cholesterol to save them from more harm to their arteries are being put on cholesterol lowering drugs?"

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
7/30/09 9:44 P

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I never realized MSG was naturally occurring; I'd always thought it was a man-made additive... wow... that kind of sucks given the potential ill-effects.

Jona ;P

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7/30/09 5:18 P

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Hey... just real quick. I thought this was interesting on MSG. health.yahoo.com/experts/weightloss/
22
00/the-surprising-ingredient-causingR>-weight-gain/


it's a link on a blurb I found about how MSG may be responsible for weight gain. Any thoughts?

Frenz... I have a great recipe for an all natural protien shake that doesn't use the powdered protien. It looks gross... but it is really good.. even the kids like it...

Although they do call it frog in a blender. :) emoticon It's been a while since I have made it so I will have to dig up the recipe if you want it.

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7/30/09 10:44 A

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On another note, Frentzi: I've heard that many people who are lactose intolerant can handle hard cheeses (like cheddar) and often yogurt (due to the bacteria eating up all the lactose), and sometimes something like Goat's milk has a slightly different composition. I'm not sure if you've tried and of these. However, I would look into hemp milk for cooking and almond milk in general for good substitutes.

No day but today ...
-Jonathan Larson - Rent

"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

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7/30/09 10:41 A

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Banana Bite 7/30

How Much Protein Do You Really Need and Where Does it Come From?

The average person only really requires ~0.7g/lb of bodyweight of protein each day. That means that a 150lb person only needs 105g of protein. More protein won't hurt you, but that is the only minimum to hit, and it isn't that hard. This can be done with lots of whole foods, beans, some vegetables, grains such as quinoa and amaranth, and of course meat/fish.

If you really aren't hitting that mark and want to use a protein shake/supplement, here are some things to consider:

What else is in your protein powder? Many are flavored and can contain lots of artificial ingredients and sweeteners. They can also contain carbs and things like sugar alcohols.

How do you drink it? Many are meant to add to milk which changes the composition of the carbs and proteins, consider that.

Alternate idea: make your own shake. Use a milk alternative that is higher in protein (hemp or almond milk perhaps) or if you can tolerate it add silken tofu. Add fruits and vegetables (spinach and broccoli: good for nutrients, protein, and fiber, hard to taste!), add raw oatmeal, etc., and if you need to, add unsweetened whey powder (or look for one with only natural ingredients).

I pretty much don't touch protein shakes anymore, but I keep some powder around for emergency days when I'm too tired to do anything else.

I also have some great info on saturated fat that I'll get back here with tomorrow or Sat!

No day but today ...
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"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

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7/30/09 9:30 A

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any help would be appreciated. I eat peanut butter every day and have upped my meat intake at dinner (steak instead of hot dogs, chicken or fish instead of fishsticks, stuff like that) and i've limited my carbs. this got me off my platou but im concerned with the saturated fat that comes along with eating so much meat. im lactose intolerant so i no longer eat cheeses, yogurt, or drink milk.

on another team they mentioned protein shakes and smoothies and wondered if they were worth doing? Im trying to stick with 'real' food because i want to be able to sustain a healthy lifestyle. But if these are helpful and dont contain any junk ingredients i would be willing to try them or anything else you all like and use.

CAN'T STOP WON'T STOP

food is not the enemy

I CAN...I WILL...I AM!

If you want to do it, you will find a way, if you don't want to do it, you will find an excuse.

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Arise and be...all that you dreamed!


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7/29/09 10:05 P

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I would like to help out here. I just spent 2.5 weeks in Colorado doing field work with limited internet, but I am back and need to get back on track, so I'll start posting things I run into here.

I've gotten into some recent info on protein, I'll try to get that up first!

No day but today ...
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"You have to laught at yourself, because you'd cry your eyes out if you didn't"
Emily Saliers - Indigo Girls

~Melissa/Ivory

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7/29/09 12:26 P

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I would like to see this going too.

does anyone have any thoughts on protien shakes and stuff like that? is it worth it? are there better alternatives?

CAN'T STOP WON'T STOP

food is not the enemy

I CAN...I WILL...I AM!

If you want to do it, you will find a way, if you don't want to do it, you will find an excuse.

" The principle is competing against yourself. It's about self-improvement, about being better than you were the day before." Steve Young

Arise and be...all that you dreamed!


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7/29/09 12:15 P

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I would love to get this thread going again on a regular basis. Anyone have any questions, suggestions, or ideas you would like to see here? Suggestions for banana bites?

We all have to be involved to make the team go! :)

"We are defined by the choices we make." Tyler Durden


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7/11/09 1:33 P

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Musicturnsmeon, it's a very good idea to purchase organic for those fruits and veggies of which we eat the peel. That's actually an easier way of remembering, rather than keeping lists, which I tend to always favor. But I find Aaron's list very helpful, since really, organics are so expensive, even here in Germany, which is so green-minded.

Frentzi, when I used to live in the States I only bought bananas and grapes, because much like you, fruit just didn't have the taste appeal that I would expect. I spent four months in Mexico a few years ago... I could not believe the taste of papaya!! I ate one papaya per day, it was... like a great mango or peach. I actually never liked strawberries until I tasted the local strawberries of Germany. And the peaches in Italy... to die for. But even when you live in Florida, as I used to, the local oranges were not so great, and the tomatoes I grew in my backyard tub were much much tastier than the store's, grown just five miles south of me!
Anyways, I hope everyone's havinga great weekend. I'm chilling.
M

Edited by: VILLADINORAH at: 7/11/2009 (13:35)
Mercedes

Be the change you want to see in the world. (Gandhi)

When you lose, don't lose the lesson.

“It's not because things are difficult that we dare not venture. It's because we dare not venture that they are difficult.” (Seneca)



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7/10/09 8:55 A

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We started our own mini garden this year. We only have tomatoes and cucumbers but if all goes well we will add to it next year with some more veggies and some fruit.

I don't buy alot of fresh fruits at the grocery because I don't like the taste. They don't taste like the fruit anymore. There are a couple 'farmers markets' around here that sells local, but most of them are closed by the time I get home.

CAN'T STOP WON'T STOP

food is not the enemy

I CAN...I WILL...I AM!

If you want to do it, you will find a way, if you don't want to do it, you will find an excuse.

" The principle is competing against yourself. It's about self-improvement, about being better than you were the day before." Steve Young

Arise and be...all that you dreamed!


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MUSICTURNSMEON's Photo MUSICTURNSMEON Posts: 2,676
7/9/09 8:41 P

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I contrast produce such as apples, berries, and anything that you would eat the "outer layer" of (for me that includes potatoes, for example), you might want to lean towards the organic because you are eating that layer that is expected to come into direct contact with any pesticides used during growth and wax used to increase visual appeal for store shelves.

Jona ;P

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7/2/09 9:11 A

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Mercedes,

I read this list a month or so ago on www.thedailygreen.com/

Your post reminded me that they also posted 15 fruits and vegetables on the Environmental Working Group's list that were the least likely to have pesticides detected on the parts you eat. So even after typical washing, whether or not they're certified organic, these are low in residues. In this economy, this can mean some definite savings for those who are mindful of chemical exposure.

The list is:
Onions
Avocado
Sweet Corn
Pineapple
Mango
Asparagus
Sweet Peas
Kiwi
Cabbage
Eggplant
Papaya
Watermelon
Broccoli
Tomato
Sweet Potato

Justification for each can be found here:
www.thedailygreen.com/healthy-eating
/e
at-safe/Save-on-Sustainable-Gallery-R>44032808


I would again suggest buying as much of your food locally as possible and get to know the people producing the food. If you have to buy food from the supermarket, and you are on a tight budget, then you should know that the above list is where you can buy non-organics and be safe from residues.

Edited by: AMATHIEU at: 7/2/2009 (09:12)
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7/2/09 4:42 A

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Bananabite: The Dirty Dozen

The not for profit Environmental Working Group (EWG) analyzed the results of nearly 51,000 tests for pesticide residues on produce. Based on data, they created a "dirty dozen" list of the most contaminated fruits and veggies.

Peaches
Apples
Bell Peppers
Celery
Nectarines
Strawberries
Cherries
Pears
Imported Grapes
Spinach
Lettuce
Potatoes

What to do? Lab tests show that even after washing, many fruits and veggies still carry a lot of the pesticides used in growing and protecting them.

If you find your favorite daily food in this list above, it is recommended that you buy them organic.

Mercedes

Be the change you want to see in the world. (Gandhi)

When you lose, don't lose the lesson.

“It's not because things are difficult that we dare not venture. It's because we dare not venture that they are difficult.” (Seneca)



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6/29/09 1:37 P

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And another bananabite, back to the olive oil business:

A recent Consumer Report test shows Goya Olive Oil as best value! So don't spend lots of money on "better" brands. Goya delivers.

The extra virgin, which I have bought in the past, has a nice green color, a wonderful fresh aroma, and a little drop goes a long way in flavor. Aside from the wonderful fresh olive oil I tasted in Tuscany, commercially available olive oils are very disappointing. I usually stick to Goya or Badia, both of which I highly recommend.



Edited by: VILLADINORAH at: 6/29/2009 (13:54)
Mercedes

Be the change you want to see in the world. (Gandhi)

When you lose, don't lose the lesson.

“It's not because things are difficult that we dare not venture. It's because we dare not venture that they are difficult.” (Seneca)



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6/26/09 7:19 A

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Here's another bananabite, inspired by Aaron's sack of goodies from his local co-op: Lettuce!!

That yummy ingredient in your standard salad, which you love slathered with some good dressing, or keeping your bread from getting soggy in your sandwich, has a lot going for it:

Exceptionally low in calories, lettuce contains over 90% water. Dark lettuce leaves are rich in folate and contain beta-carotene, vitamin C, potassium and certain phyto-chemicals (coumarins, flavonoids and lactucin) that act as a mild sedative, especially when eaten with bread. Lettuce aids digestion and promotes liver health (see previous bananabite). It can also reduce the risk of heart disease, stroke and cataracts. Other research shows it helps to reduce the risk of cancer and may ease nervous insomnia.

Now, if iceberg is the only type of lettuce you eat, you are choosing the least-nutritious member of a family of nutritional champions. Any other lettuce or leafy green vegetable would be a better choice. But it's hard to beat that wonderful crunch of iceberg in your salad or sandwich, ain't it?

As a general rule, the darker green the leaves, the more nutritious the salad green (so don't toss away the outer leaves of your greens!). Romaine or watercress have seven to eight times as much beta-carotene, and two to four times the calcium, and twice the amount of potassium as iceberg lettuce. Vary the greens in your salad so that you can enhance the nutritional content as well as vary the tastes and textures.

Most lettuces and other greens keep best in a plastic bag in the refrigerator crisper (but eat them as soon as possible). Soft-leaved lettuces do not keep as well as firm greens, such as romaine or iceberg lettuce: Iceberg should keep for up to two weeks, romaine for about 10 days, and butterhead and leaf lettuces for about four days. Generally it is recommended to store lettuce in a referigerator drawer in an airtight container. As it will store better with a minimum of moisture, many recommend putting a paper towel into the airtight container to absorb moisture.

Somewhere else I read that you should not tear up or slice lettuce leaves as this releases many of the beneficial nutrients and enzymes contained therein.

Other uses for lettuce:

If you're making fried rice, replace bean sprouts with shredded iceberg lettuce and toss in just before serving. The lettuce adds a refreshingly crunchy texture to your dish.

If your lettuce has wilted, it's time for the British solution: Lettuce Soup, which can be served warm or cold.

Any other suggestions?


Mercedes

Be the change you want to see in the world. (Gandhi)

When you lose, don't lose the lesson.

“It's not because things are difficult that we dare not venture. It's because we dare not venture that they are difficult.” (Seneca)



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6/25/09 9:23 A

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Aaron,

I checked out your blog, and I'm very impressed! I really enjoyed reading the posts, admiring photos, and salivating at the recipes made. I bookmarked it, so as to check it more often.

Since I joined this team last year and began participating in this food thread, you've made your position on agricultural produce very clear. Your insistence on buying and consuming local products has made me change a lot of my shopping habits. I have to save money as everyone else does, but now I look at where the produce comes from, and opt for preparing food that is locally grown as much as I am able to. I truly enjoy doing this, because not only am I supporting local farmers, but I'm also reaping better nutrition from produce that is more fresh. I owe that to your postings!

I have a brief Banana Bite, which I posted last week on the Did you know? thread, and I think it may be worth reposting. From Prevention Mag:

"Taking ibuprofen or another non steroidal anti inflamatory drug (NSAID)? Stock up on vegetables rich in natural nitrates such as beets, spinach, lettuce, and radishes. They help ward off pill-related ulcers by speeding up renewal of the stomach's protective lining... To keep your gut feeling great during an NSAID course, eat at least 8 to 10 ounces of these veggies a day -the same as two large servings of spinach or lettuce."

Enjoy!



Mercedes

Be the change you want to see in the world. (Gandhi)

When you lose, don't lose the lesson.

“It's not because things are difficult that we dare not venture. It's because we dare not venture that they are difficult.” (Seneca)



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AMATHIEU's Photo AMATHIEU Posts: 92
6/25/09 8:54 A

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Mercedes,

Thanks for the Father's Day nod! I feel bad that I have been neglecting the forum for so long, but it has been in part to my busy work schedule, having kids, and spending time on a different web project: a food/gardening blog ( myonehundredmiles.blogspot.com/ ). I post a lot about finding and eating local food, but I thought I would share the link and possibly spark some conversations here. My focus on the blog is to hopefully improve my understanding and relationship with food. If you are interested, check it out.

A

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6/22/09 5:08 A

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Oh... I just came back from two weeks in Italy. We stayed at a farm house near Florence for three nights, and we were given a small flask of their olive oil (the place was in an olive grove). I have NEVER tasted such an herbal olive oil in my life, and I come from Spanish roots, where olive oil is the only fat to use. This olive oil was fresh, dark green, fragrant... we spritzed it on cheese sandwiches, on salads, on our palms, in my hair... to die for!

Happy belated father's day Aaron, and happy first day of summer everyone!

Mercedes


Edited by: VILLADINORAH at: 6/22/2009 (05:10)
Mercedes

Be the change you want to see in the world. (Gandhi)

When you lose, don't lose the lesson.

“It's not because things are difficult that we dare not venture. It's because we dare not venture that they are difficult.” (Seneca)



 current weight: 122.4 
 
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