HEALTHY-GOURMET.ORG
Marie Lovenheim Nutritionist
Making the ordinary extraordinary
COST CONSCIOUS GOURMET
A list of safe foods (safe from pesticide contamination) has been identified by the nonprofit, nonpartisan Environmental Working Group. The list is based on USDA and FDA results of tens of thousands of tests for pesticides. Here's the list:
SAFE BUY ORGANIC
ASPARAGUS APPLES
AVOCADO CARROTS
BROCCOLI CELERY
CABBAGE CHERRIES
EGGPLANT GRAPES
KIWI KALE
MANGO LETTUCE
ONIONS NECTARINES
PAPAYA PEACHES
PINEAPPLE PEARS
SWEET CORN, FROZEN SWEET BELL PEPPERS
SWEET PEAS, FROZEN STRAWBERRIES
SWEET POTATOES
TOMATOES
WATERMELON
Bottom line: if you can afford it, go for organic, or at least buy locally. It's better to buy and eat plant foods than not.
Farmers markets are a terrific place to get locally grown foods at reasonable costs. It's also more environmentally friendly; our soil and water will be cleaner if there's a reduced amount of chemicals leaching into them.
SAFE BUY ORGANIC
ASPARAGUS APPLES
AVOCADO CARROTS
BROCCOLI CELERY
CABBAGE CHERRIES
EGGPLANT GRAPES
KIWI KALE
MANGO LETTUCE
ONIONS NECTARINES
PAPAYA PEACHES
PINEAPPLE PEARS
SWEET CORN, FROZEN SWEET BELL PEPPERS
SWEET PEAS, FROZEN STRAWBERRIES
SWEET POTATOES
TOMATOES
WATERMELON
Bottom line: if you can afford it, go for organic, or at least buy locally. It's better to buy and eat plant foods than not.
Farmers markets are a terrific place to get locally grown foods at reasonable costs. It's also more environmentally friendly; our soil and water will be cleaner if there's a reduced amount of chemicals leaching into them.
Eat Well, Be Well Marie
SUMMER 2010
HIDDEN PESTICIDES IN YOUR FOOD?
When money is tight and you want to eat well, it's good to know how to reduce your exposure to pesticides, since long-term exposure is thought to increase the risk of cancer, infertility, and neurologic conditions, like Parkinson's disease.
Some organic foods have higher levels of nutrients, for example, vitamin C and antioxidants, than non-organic.
Some pesticides can be absorbed into fruits and vegetables. Washing before eating is a good general rule, but some of the residues will still remain in the peel, which if you remove it, you remove some of the fiber.
When money is tight and you want to eat well, it's good to know how to reduce your exposure to pesticides, since long-term exposure is thought to increase the risk of cancer, infertility, and neurologic conditions, like Parkinson's disease.
Some organic foods have higher levels of nutrients, for example, vitamin C and antioxidants, than non-organic.
Some pesticides can be absorbed into fruits and vegetables. Washing before eating is a good general rule, but some of the residues will still remain in the peel, which if you remove it, you remove some of the fiber.
BEST AND WORST OF SUMMER COCKTAILS
In the heat of summer, when you're hot and thirsty, what'll it be? A slushy margarita or wine spritzer? Watch what you choose or you may be waking up the next morning both fatter and with a hangover.
Your drink may be lurking with more calories than you imagined, and loaded with sugar, (some alcohol can convert into fat and be stored as body fat), added colors and other additives, salt and cream. Some may be absolutely inappropriate for your health and your waistline. Some drinks have 100 calories, while others have more than 500!
You can end up with a beer belly, even if you never drink beer! Its the calories which are more likely to be stored in the belly area, increasing risks of a variety of health problems.
Soda in your drink means sugar in your body. 10 teaspoons of sugar in a 12 ounce can.
Creamy drinks, drinks made with soda (club soda okay,) mixes, flavor syrups, and added sugar are more caloric.
WHERE ARE THE CALORIES?
A single shot of liquor (1.5 oz) = 115-200 calories.
4 oz. glass of wine = 60-160 calories
12 oz. beer = 140-200 calories
12 oz. light beer = about 100 calories
Mixed drinks = 280-900 calories
One "pump" of a syrup has about 20 calories, and many drinks call for several pumps or shots.
A pina colada has more calories than a Big Mac!
Darker beers often have more calories.
In the heat of summer, when you're hot and thirsty, what'll it be? A slushy margarita or wine spritzer? Watch what you choose or you may be waking up the next morning both fatter and with a hangover.
Your drink may be lurking with more calories than you imagined, and loaded with sugar, (some alcohol can convert into fat and be stored as body fat), added colors and other additives, salt and cream. Some may be absolutely inappropriate for your health and your waistline. Some drinks have 100 calories, while others have more than 500!
You can end up with a beer belly, even if you never drink beer! Its the calories which are more likely to be stored in the belly area, increasing risks of a variety of health problems.
Soda in your drink means sugar in your body. 10 teaspoons of sugar in a 12 ounce can.
Creamy drinks, drinks made with soda (club soda okay,) mixes, flavor syrups, and added sugar are more caloric.
WHERE ARE THE CALORIES?
A single shot of liquor (1.5 oz) = 115-200 calories.
4 oz. glass of wine = 60-160 calories
12 oz. beer = 140-200 calories
12 oz. light beer = about 100 calories
Mixed drinks = 280-900 calories
One "pump" of a syrup has about 20 calories, and many drinks call for several pumps or shots.
A pina colada has more calories than a Big Mac!
Darker beers often have more calories.
NOT SO GOOD
Margarita (400 Cals)
Kalua and cream (425 cals)
Mudslide (850 Cals)
Pina Colada (625 Cals)
Long Island Iced Tea (650 cals)
Margarita (400 Cals)
Kalua and cream (425 cals)
Mudslide (850 Cals)
Pina Colada (625 Cals)
Long Island Iced Tea (650 cals)
MUCH BETTER
Gin or Vodka Tonic
Kalua and milk, lots of ice
A whole lime, tonic water, ice
Mojito (Try our MarielL Mojito)
Sangria, extra fruit & ice
Wine, Seltzer, lime, ice
Cosmopolitan
Manhattan
Mint Julep
Watermelon Martini (Vodka, Agave, Pureed Watermelon)
Mimosa (Champagne, OJ)
Bloody Mary
Gin or Vodka Tonic
Kalua and milk, lots of ice
A whole lime, tonic water, ice
Mojito (Try our MarielL Mojito)
Sangria, extra fruit & ice
Wine, Seltzer, lime, ice
Cosmopolitan
Manhattan
Mint Julep
Watermelon Martini (Vodka, Agave, Pureed Watermelon)
Mimosa (Champagne, OJ)
Bloody Mary
Fresh mint leaves do wonders for a summer drink.