Mexican Baked Tilapia from Chowhound

Is Canola Oil Really Healthy? Maybe not so much.

Canola oil has been touted for years as a healthy alternative to vegetable and peanut oils. But wait, not so fast. Canola oil is extracted from rapeseeds that have been altered through breeding to remove a substance called erucic acid, which was found to be harmful to rats. Most of today’s canola oil is produced from genetically modified rapeseeds owned by the mega-chemical company Monsanto. It is also heavily processed using chemicals. Watch the 5-minute video below to see how canola oil is made.

Obviously everyone has to make their own minds up, but IMO grapeseed oil is a better choice if you’re looking for a neutral-flavored cooking oil. First, I steer clear of genetically modified foods, mainly as a boycott of Monsanto products but also because with so many non-GMO alternatives readily available, why would I not choose the real deal instead? Second, as a healthy choice I avoid processed foods and this is one of the most highly processed ingredients you can buy.

I’d love to hear what you think in the comments below.

Mexican Baked Tilapia from Chowhound

How to Automate Breakfast and Lunch

Years ago I read Dr. Oz’s book “You: On a Diet.” It’s a great book, check it out on Amazon here.  One of the things I remember from that book was to automate at least one meal per day.  My husband has automated his breakfast by making oatmeal with almond butter and maple syrup.  I generally have a bowl of cereal (Heritage Flakes are my favorite) with 30-calorie almond milk and a half a banana, followed by a hard boiled egg.  By automating this one meal, we don’t even have to think about it. Continue reading “How to Automate Breakfast and Lunch”

Mexican Baked Tilapia from Chowhound

Nutrition 101

This is a lecture I gave at one of my Healthy Cooking meetup groups in 2016.  Sorry it’s somewhat of a work in progress but will polish it up soon!

Agenda

Nutrition Defined
Basic Nutrients
Digestion
Calories
Nature’s Intention

Nutrition Defined

What Most of us Learned in School
From Merriam Webster:
the act or process of nourishing or being nourished; specifically :  the sum of the processes by which an animal or plant takes in and utilizes food substances

The Scientific Definition

Scientific = Biochemical
Reductionist
Introducing Dr. T. Colin Campbell…

Warning: This is a somewhat unpopular criticism of the way nutrition is supported by our government and medical establishment at large.

Excerpt from his 2013 book “Whole, Rethinking the Science of Nutrition”:
“I remember sums from grade school math. We added two numbers and got a third. The third, which we called the sum, was nothing more or less than what you got by adding the first two numbers. That’s the very soul of reductionism. Remember, the sum total can be completely known if you know each individual part.”

Dr. Campbell goes on to explain his theory that nutritional science, and to a greater extent, the food industry as a whole, relies on reductionism to further their argument that processed food is fine because the individual components are “the same” as what you’d find in natural whole foods.

Did you know?

Traditional medical doctors have little to no training in nutrition. It is not part of the curriculum. Here’s an excerpt from an article in a dietician’s publication from January of 2016:

It’s no secret the nutrition education many medical students receive today leaves much to be desired. The Institute of Medicine and the Association of American Medical Colleges currently recommend medical students receive 25 hours of dedicated nutrition education over a four-year span. Whether that’s sufficient is an argument unto itself, but many colleges aren’t even meeting that goal.

Basic Nutrients

Macronutrients

Carbohydrates * See next slide
Proteins * Meat, (some) vegetables, dairy, eggs, beans
Fats * Harder to digest but important for “internal lubrication”

* Good source of energy

* Some essential fats must be eaten (body can’t produce)

* Trans fats are the only fats you should not eat

* Fat does not make you fat.

Water * Our bodies need constant replenishment

* Best detoxifier

* Best a.m. kickstart

Carbohyrates

Compounds of carbon, hydrogen and oxygen called sugars (saccharides)
Simple vs. Complex
* Simple sugar molecules form chains to create complex carbohydrates (starch)
* Enzymes break the chains down to simple sugars for the body to absorb.
Comes mostly from plants.
* But also milk, which is difficult to digest and can cause problems.
Americans eat far too few carbohydrates.
* Mostly empty calories
* 70-80% “good” carbohydrates is recommended by many whole food nutrition experts
* USDA Recommends 45-65%

A Lesson in Nutrition from Dr. McDougall

Micronutrients

Essential vitamins
Plant foods

Minerals
Also essential
Better from food than supplements

Digestion

How Digestion Works

The digestive system breaks down macronutrients into molecular components such as amino acids, fatty acids and glucose.

These then absorbed through the walls of the digestive tract, and the circulatory system disseminates them throughout the body.

<insert image from slide 14>

Fiber

Fiber is an even LONGER chain of complex carbs. So long that it can’t all be digested, and much of it passes through your system undigested.
Eating high-fiber foods is hugely beneficial …
* Maintains bowel health
* Controls blood sugar
* Reduces bad cholesterol
* Lower risk of heart disease or stroke
* Aids weight loss (feel full longer)
* Helps remove toxins and unwanted fungus
* Reduces risk of diverticulitis and hemorrhoids

Sources of Fiber

Beans, peas, lentils
Whole grains
Green veggies (celery, broccoli, green beans)
Fruit
Starchy vegetables (potatoes, parsnips, etc)

Gut Health

Sequence is important
Probiotics
Avoiding inflammatory foods
Gluten, sugar, dairy

Calories

Calories are Your Energy

All food has calories
Your body transforms the calories from food into heat energy
The heat energy is then used by your body to run its various systems
You only need to consume enough food to “run” your body.

How Calories are Stored

FIFO vs LIFO?

<insert image from slide 20>

Excellent description at www.weightlossforall.com/energy-stores-lose-weight.htm

Quality is Everything

Calories in – calories out… NOT!
Choose the natural (whole) version
* A little bit of honey instead of Splenda
* Eat an apple instead of drinking apple juice
* Fresh veggies, not frozen or canned
Counting calories doesn’t work
* Weight-watchers model

Nature’s Intention

Good and Bad “Diets”

Fad diets are temporary and never work.
Some come close
* Paleo (sort of)
* Weight Watchers

Bad diets
* Low carb
* Low fat
* Any that support processed food

The Best Diet

A good diet is a permanent lifestyle choice
Based on whole foods
Organic, natural ingredients
As close to natural state as possible
Mostly plants, whole grains, good fats, lean protein
Use “gentle” cooking techniques (e.g. light sauté vs deep fry)

The Simplest Diet in the World

Excerpt from The Great Cholesterol Myth
Chapter 13, 22:16

References

Slides – <put on slide share>

Recommended Books and Films
Whole, Rethinking the Science of Nutrition, by T. Colin Campbell, PhD
The Great Cholesterol Myth, by Jonny Bowden PhD & Stephen Sinatra MD
In Defense of Food, by Michael Pollan (Book and Film)
Forks Over Knives (Film)

Praise for T. Colin Campbell
Excerpt from Amazon review of The Low-Carb Fraud (Dr. Campbell’s latest book)
“…Eating his recommended way, I have gone from 235 pounds on a 5 ft 1 in frame to 121 pounds. I had been testing prediabetic for years and now my blood sugar and other values are completely normal. I stride around like a teenager whereas before I had x-ray verified need for replacement of both hips, both knees, and both ankles. I had severe osteoarthritis such that each step was very painful. I now work all day on my feet and have no pain at all…”

filmburger

5 Films About Food That Will Astonish You

The following contains a hand-picked list of films about food that expose serious problems with America’s food industry. Our food is making us sick and obese, and the only way to fix it is by one person at a time making the right choices at home.

  1. Food, Inc. is one of the most important films about food that you can watch today.Food Inc.
    This Academy Award-nominated film examines corporate farming in the United States, concluding that agribusiness produces food that is unhealthy, in a way that is environmentally harmful and abusive of both animals and employees. (Source: Wikipedia)
  2. Ingredients
    Our world is becoming a more flavorless, disconnected and dangerous place to eat. INGREDIENTS portrays the people behind the movement to bring good food back to the table and health back to our communities. (Source: IMDB)
  3. Food Matters
    With nutritionally-depleted foods, chemical additives and our tendency to rely upon pharmaceutical drugs to treat what’s wrong with our malnourished bodies, it’s no wonder that modern society is getting sicker. Food Matters sets about uncovering the trillion dollar worldwide ‘sickness industry’ and gives people some scientifically verifiable solutions for overcoming illness naturally. (Source: foodmatters.tv)
  4. Forks Over Knives
    The feature film Forks Over Knives examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods. (Source: ForksOverKnives.com)
  5. Fat, Sick, & Nearly Dead
    A 2010 American documentary film which follows the 60-day journey of Australian Joe Cross across the United States as he follows a juice fast to regain his health. (Source: Wikipedia)