It seems like a new food documentary comes out just about every month. Some are scientifically sound and provide great insight into healthy eating, while others seem to over exaggerate and make claims that have no evidence based on research.

In Defense of Food, a book published in 2009 was recently made into a documentary that aired on PBS in December. Since then has been getting much attention. This documentary is based on the book that was published in 2009. While many food documentaries out there tend to instill fear in the public by making extreme arguments, this food documentary is refreshing in its more liberal views of food and how we should nourish our bodies. The author, Michael Pollen, was named one of the top 100 more influential people in the world by Time Magazine.

In Defense of Food offers a rather simple answer to the notorious and often heard question, “What should I eat to be healthy”? His answer is based on his travels around the world exploring grocery store isles and weeding through the inaccurate health claims all so often found in the media. His answer is simple and based on 3 principles-

1. Eat Food

• Eat foods that will eventually rot
• Eat only foods that have been cooked by humans
• Avoid foods that you see advertised on TV
• Make water your beverage of choice
• Don’t eat anything your grandmother wouldn’t recognize as food

2. Not too much

• Use smaller plates & glasses
• Serve the vegetables first
• Stop eating when you’re full
• Eat more like the French do
• Try to spend as much time enjoying the meal as it took to prepare it

3. Mostly plants

• Treat meat as a flavoring or special occasion food
• If it came from a plant, eat it. If it was made in a plant, don’t.
• Eat your colors- that is, eat as many different kinds of plants as possible

…But the most important rule is to break the rules once in a while!

 

For more information about In Defense of Food, check out Michael Pollen’s website: http://michaelpollan.com/books/in-defense-of-food/

 

With Valentine’s day just around the corner, we thought we would share with you some last minute gift ideas for the special someone in your life! Whether you are gifting to a friend or a significant other, these gifts are perfect for the food-loving health minded loved ones in your life.

1. Cooking Class for Two

This is a great opportunity to expand your cooking skills (which means less eating out!) and share a fun experience together. **Hint: Often times these cooking classes can be found and purchased on Groupon.

2. Wine and Food Pairings

This is a fun way to learn about wine and food and the combination of the two. Wine and food pairings are not only a fun date night idea, but they can teach us to pay attention to both what we are eating and what we are drinking and savor them both. This is part of a healthy eating habits and can help us be more in tune with our bodies.

3. Couples Massage

Our health is much more than just what we put into our bodies when we eat. Excessive stress and lack of sleep can influence the development of heart disease and diabetes. Optimal health is a combination of taking care of our bodies nutritionally, and physically (sleep & stress). A couple’s massage could be a wonderful way to spend time together as well as relieve some stress. **Hint: these can also be found on Groupon

4. Surf Lessons

Getting outdoors and enjoying the sunshine and doing some physical activity is a great way to spend time together and be more active!  **Hint: also frequently on Groupon

 

Happy Valentine’s Day!

It seems that we are always hearing about new superfoods. Chia seeds are is one that has been around for ages (first consumed by the Aztecs) but seems to have just recently made its way to our grocery store shelves.

Chia seeds pack quite the nutritional punch (per 1oz serving):

• 11 grams of fiber
• 12 grams of carbohydrate (11 of the 12 grams are from fiber, making the net carb amount 1 gram)
• 4 grams of protein
• 9 grams of fat (which is which are omega-3s)
• Calcium, manganese, magnesium, phosphorus, zinc, vitamin B3, potassium, vitamin B1, and vitamin B2

Chia seeds contain a high amount of antioxidants, which fight free radicals that can damage cells and contribute to certain diseases. Chia seeds are also one of the most excellent sources of fiber that you can consume. When added to water (or digested), the seeds for into a gel-like substance. Between the fiber content and the gel like consistency, these seeds can increase satiety.

Ways to add chia seeds to your diet:

• Sprinkled over yogurt
• Mixed into oatmeal or cereal
• Blended into smoothies
• Sprinkled over salads
• Add to bread or baked goods

Chia seed caution: because of the high fiber content of chia seeds, consuming too many chia seeds can cause gastrointestinal distress (gas, bloating, and stomach ache). Also, chia seeds can absorb up to 27 times their weight in water, forming a gel like substance. If too many chia seeds are consumed, this gel like substance can cause a blockage of the esophagus. Our recommendation is to start off with small amounts of chia seeds and work up to no more than 2 teaspoons a day. Also, consuming the seeds when they are already full expanded and wet (see recipe below) can prevent blockages.

Chia Seed Pudding

Recipe from: the Minalamist Baker

Ingredients

• 1 1/2 cups  almond milk
• 1/3 cup chia seeds
• 1/4 cup  cacao or unsweetened cocoa powder
• 2-5 Tbsp maple syrup if not blending (can sub 5-9 dates, pitted if blending)
• 1/2 tsp ground cinnamon (optional)
• 1/4 tsp sea salt
• 1/2 tsp vanilla extract (optional

Instructions

1. Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. If not blending (which I preferred!), sweeten to taste with maple syrup at this time. If blending, you can sweeten later with maple syrup or dates.
2. Let rest covered in the fridge overnight or at least 3-5 hours (or until it’s achieved a pudding-like consistency).
3. If blending, add to a blender and blend until completely smooth and creamy, scraping down sides as needed. Sweeten to taste.
4. Leftovers keep covered in the fridge for 2-3 days, though best when fresh.
5. Serve chilled with desired toppings, such as fruit, granola or coconut whipped cream.

Nutrition Information

Serving size: 1/4 of recipe Calories: 133 Fat: 8 g Saturated fat: 1.2 g Carbohydrates: 17 g Sugar: 9gSodium: 187mg Fiber: 8.6 g Protein: 5.3 g

 

Sources:

http://minimalistbaker.com/overnight-chocolate-chia-seed-pudding/
Eating Well magazine