“Everyone Knows Someone Who Needs This Information!” (TM)
I get angry when I see people’s choices in the supermarket. Why should I be SO concerned? Well, if you saw people spending their precious food dollar on worthless food, thinking they were nourishing themselves and their children, when they are NOT, then wouldn’t you be upset? Wouldn’t you want to unveil the lies that con people into buying products because of convenience, but at the total detriment of their and their childrens’ Health? I bet you’d want to speak out! So, do Dr. Marchione, MD and myself. Here goes!
Dr. Marchione reports that food manufacturers’ claims and the truth aren’t always the same. As The Food Doctor, he has exposed foods such as:
___ so-called “fresh” deli turkey or chicken or whole turkeys excessively high in sodium – which has been used as a preservative, in the basting solution
___ most commercial granola bars are high in trans fat and calories
___ dairy foods are often rampant with fillers – this is especially true of many commercial yoghurts and processed cheeses
He and I expose these pretenders and he names the brands so you can avoid them. You can learn more at his site: Dr. Marchione’s homepage.
At the crux of the current, wide-spread problems is the issue of hidden toxic food ingredients. This is well illustrated by the excellent case-study by Hannaford Brothers, a New England grocery chain.
Hannaford Brothers devised a star-rating system for identifying the nutritional value of all food and beverages which were in its stores. Based on the ingredients used and the nutrition, each food would get a rating from zero to three stars. What the company found was amazing …
Of 27,000 products reviewed, a whopping 77% received a “Zero” Health Rating. NO stars at all. None!
That means that nearly 8 out of 10 products on the store shelves were judged to be unhealthy due to on e or more:
___ low nutritional content
___ high levels of sugar
___ trans fats or other unhealthy ingredients
That’s why it takes vigilance to overcome the constant barrage of noise from the food manufacturers, and many times, it’s shamelessly still true that the cardboard package has more nutrition than the “food” inside.
(These are probably the same selections of common processed foods as in any mainstream supermarket, which is not a health store.)
Em: I suggest all of the following.
As money is tight, I keep saying, “grow your own“. Even in winter, you can grow highly nutritious sprouts in very small space inside, and even have a more complex indoor garden. Look in the archive on the upper navigation bar to find those articles (many are on page 3).
I also still say, “buy organic“, as the food is at least twice as nutritious for 1 1/2 times the price, so it’s a bargain!
Make more of your own food. If you arrive home tired every night, then use your time to learn quick prep meal techniques OR ones that don’t need tending:
___ stir-fry (in water, broth or extra-virgin olive oil) and grilling on your stove — you must tend those
___ OR less tending for these: steaming, steaming en papillote (little parchment packages), poaching and crockpot (used all day or all night)
___ never microwave. Science has consistently shown that this alters the food on a molecular level! Dairy is especially effected. Talk about Frankenfood!
Plan meals ahead in a way that makes things simpler. Yes, it means time in the kitchen. Get a TV and put it in there and move around doing these chores instead of sitting on the couch, if that has been your reason to do nothing.
Promise yourself to make a healthy shopping list every week and only buy from that, unless there are exceptional seasonal buys on fresh, healthy food once you get to the store!
Once home prep the food into portion sizes you need, ready to be made later.
Have a plan of at least 14 different meals to make in double or triple batches, over a month. Use the first 2 weekends each month to get yourself started. Cook once or twice a month and then freeze the food for reheating on nights you don’t use a quick-from-scratch technique and recipe.
Make lots of soups along with the cooking, anytime, quick-cook and slow-cook.
And, don’t say this bulk-cooking can’t be done.
My daughter did this for 6 years, while working full-time at an executive, high-tech job, with 2 kids at home (beginning at about age 6 and age 8) and a non-cook parent. Long before the 6 years were over, the non-cook parent could do all this, with the kids.
Everyone was empowered. My daughter wasn’t being treated as a slave; there was quality family-time and a sense of team-work; the other 3 people learned valuable life-skills; they were “invested” in eating the Healthy food they chose to make and on and on.
Just do it! No excuses.
Use snippets of time during the week ahead to make the food processor work at cutting, slicing and dicing so you are ready for your twice-a-month cook day. Do this a max of 2 – 3 days before. Save the onions and garlic until cooking day; otherwise, valuable nutrients dissipate in them.
I do not recommend this pre-prep for shredding cheese. That’s an arduous, frustrating job. Just buy it shredded, if you use it.
Just like Professor Michael Pollan at University of California, Berkeley, I am making these food rules as guidelines for Health:
___ always choose seasonal foods
___ always eat fresh, raw vegetables and a few steamed ones. Use at least 5 different veggies per day between raw and steamed. More is even better. The Okinawan Japanese average 16 per day, and they are the healthiest people on the planet when eating traditionally.
___ have 1 -2 seasonal whole fruits a day, not juice. One must be a Vitamin C source. Kiwis are excellent for diabetics.
___ cut down your use of all grains, but when you use grains, make sure they are whole grains and the only bread is sourdough whole grain as that gets rid of a lot of the problems grains cause people
___ use wild rice. Yes it’s “expensive”, but it is very beneficial for diabetics and it is NOT a grain. It is a grass, botanically, and in a family all its own
___ use plenty of fresh garlic, fresh onion, cinnamon and turmeric (it’s in curry powder, too) — these are excellent for diabetics
___ use quinoa as a grain substitute. It is a high-protein fruit! Yes, fruit, again, botanically, but you don’t need to “count” it as a fruit. Count it as a protein
All right, we’re done for today. Look online for once a month cooking sites and cookbooks. You’ll just use them for ideas, because the writers are not necessarily making healthy recipes.
Adapt your own healthy recipes to this technique by just doubling your normal recipe and not including any potatoes into it (yet); they don’t freeze well. Try to add any cheese later, too, whenever possible for the same reason.
Then package your prepared food into week-night portions, date and label. Organize the freezer to use the oldest food first. These dishes usually last for about 2 – 3 months of storage in a zero-degree freezer, less time in a refrigerator-freezer combo.
Best to all — Em
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(c)2010 Em at https://diabetesdietdialogue.wordpress.com
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