Category: Healthy Eating

Oils are high in fat and calories – so why does olive oil have a reputation as a health food? Not all fats are unhealthy if you consume small to moderate amounts. Extra virgin olive oil is a healthy choice because:

*  It’s high in monounsaturated fats. These fats help lower bad cholesterol, decreasing the risk of heart disease and stroke.

*  It’s low in saturated fat. Eating high amounts of saturated fat can raise cholesterol levels. When you replace saturated fats with healthier ones like olive oil, you can lower your risk of heart disease. Examples of foods with high saturated fats include fatty meat, cream, lard, butter and cheese.

Use extra virgin olive oil in place of lard, butter or coconut oil to increase healthy fats in your diet.

Source: American Heart Association

Ingredients

*  10 ounces frozen broccoli

*  2 cans stewed tomatoes, low sodium (about 30 oz)

*  1 cup brown rice (cooked)

*  1 can white beans (15 ounces, rinsed and drained)

*  Pepper (to taste)

*  Oregano, basil, or hot pepper (other spices to taste, optional)

Directions

1.  Combine stewed tomatoes and frozen broccoli in a medium pot over medium-high heat.

2.  Cook 10 to 20 minutes, stirring occasionally until they are soft but firm.

3.  Add the cooked rice, rinsed and drained beans, and seasonings.

4.  Cook until heated through.

Nutritional Information: Servings 4

Per serving. 276 calories, 1 g total fat, 0 g saturated fat, 724 mg sodium, 55 g carbohydrates, 12 g dietary fiber, 16 g protein.

In recent decades, as organic foods became available, more people are asking if their fruits and vegetables need to be organic.

At the moment, the debate about organic foods is ongoing. While there appears to be environmental benefits to organic farming practices, more research is needed to show how organic food impacts long-term health.

Pros & cons of organic

In order for a food to be certified “organic” by the USDA it must meet certain criteria. These include:

*  No prohibited pesticides or synthetic fertilizers

*  No hormones or antibiotics

*  No GMOs or artificial preservatives

*  Organic soil managment

*  Animals provided natural conditions such as grass pastures

*  Healthy water systems

These standards generally result in farming practices that have less negative environmental impact. In addition, the absence of pesticides and hormones may benefit human health. But, for all the reasons organic food may be good, there is one big reason it can be out of reach: COST.

When farmers practice organic techniques, it requires more time and effort, leading to higher food costs.

Make organic affordable

If you want to purchase organic without breaking the bank, one option is to simplify by focusing on The Dirty Dozen™.

The Dirty Dozen™ is a list released each year by the Environmental Working Group, a non-profit organization focused on improving agriculture in the U.S. The fruits and vegetables on this list contain the highest concentrations of pesticides of any produce. If you’re going to buy organic, these foods are the best place to start.

Choosing organic when you buy The Dirty Dozen™ allows you to make the biggest impact with the fewest dollars.

The Dirty Dozen™

1.  Strawberries

2.  Spinach

3.  Kale, collard greens, and mustard greens

4.  Nectarines

5.  Apples

6.  Grapes

7.  Cherries

8.  Peaches

9.  Pears

10. Bell and hot peppers

11. Celery

12. Tomatoes

Not buying organic? No problem!

If organic isn’t the right choice for you, don’t worry. What’s most important is making healthy food choices, regardless of the organic label.

Just be sure to thoroughly clean any fruits and vegetables you buy. A good wash protects you from contaminants and can reduce pesticide residue.

Ingredients

*  3 acorn squash (small)

*  2 tablespoons orange juice

*  1/4 cup honey

*  2 tablespoons butter or margarine

*  nutmeg (1/8 teaspoon, optional)

Directions

1.  Preheat oven to 400 degrees.

2.  Cut squash in half. Remove seeds and place halves cut side up in a shallow baking pan.

3.  In a small bowl, combine orange juice and honey. Mix well. Pour a small amount of this mixture into each squash cavity.

4.  Add 1 teaspoon of butter/margarine to each squash half. Sprinkle with nutmeg, if desired.

5.  Cover pan with aluminum foil to keep steam in and speed cooking.

6.  Bake covered for 30 minutes. Remove foil and continue baking for 30 minutes more, or until squash is tender.

Nutritional Information: Servings 6

Per serving: 166 calories, 4 g total fat, 2 g saturated fat, 8 mg sodium, 35 g carbohydrates, 3 g fiber, and 2 g protein.