A Challenge: A month diet of only whole foods

This last week I had this idea and desire to try to eat only whole foods for a month.  My thoughts behind this was how it would make me feel as I "cleaned" up my body and diet.  This whole food challenge would eliminate any processed foods.  A breakfast meal might consist of two eggs and a cup of blueberries.  This will obviously be a challenge since we are constantly surrounded daily by food that is processed and refined.  This idea has been on my mind for a couple days now and I just looked online to see if anyone else has ever tried to achieve this goal.  I found a blog of a family who did it for 100 days! Their blog shares great recipes (whole wheat banana pancakes - my favorite!) and other ideas of what to put together for meals. Read their blog below and you will for sure be inspired!

http://www.100daysofrealfood.com/

An example of a menu from the family that you can use:
http://www.100daysofrealfood.com/wp-content/uploads/2011/04/Meal-Plan-1.pdf

Please join me on this journey throughout June! I know it will be hard and difficult to resist temptations at times, but I am certain that it will be a rewarding journey!

Whey protein vs. Soy protein

Whey is a milk-based product and provides a good source of protein, vitamins, minerals and lactose. It is often used in supplementation to help build or repair muscle tissues. It can help with mobility of limbs and prevent atrophy of muscular cells. Add egg whites in addition to supplements of whey to achieve the protein levels. Whey protein has low fat content so it can be used in weight loss.  It has been shown to help with:

• Maintaining proper weight
• Antibacterial
• Improving the function of the immune system
• Improving blood pressure
• Improving function of digestive system

 vs.

Soy protein is from soybeans and is a better option for those who are lactose intolerant. Soy contains less cholesterol compared to whey. It has been seen to help reduce developing osteoporosis. It can speed up metabolism of the thyroid, which could possibly assist in weight loss.  This is also a common type of protein used in a vegetarian diet. Soy has about twice as much glutamine per 100 grams of protein compared to whey.  Glutamine is needed for many functions in the body so in this area, soy would be a better option.

I would pick soy since it is plant based.  However, whey has lower fat and can help with maintaining weight or losing weight.  It is similar to yogurt in terms of the bacteria that helps with the digestive tract. Whey protein would also help after a long run (half-marathon) for building and repairing muscle cells that were damaged.  I would add whey protein along with the soy for both benefits from both animal and plant sources of protein. Soy protein since it is plant based avoids the health risks that could arise from consuming plant-based sources of protein.

I found this website while looking over the two different products.  For more information about the two I would recommended reading further from here: 

http://www.mytopform.com/whey-protein-vs-soy-protein

Chocolate Chip Bars

An easy dessert that combines a brownie and chocolate chip cookie! A family favorite for sure!

1 pkg. yellow cake mix
1/4 cup water
1/4 cup brown sugar
1/4 cup oleo
2 eggs
12 oz chocolate chips

Combine half of cake mix with water, eggs, oleo & brown sugar. Blend in remaining cake mix and chocolate chips. Spread in greased 9 x 13 pan. Bake 375 degrees for 20-25 minutes.

So what's the big deal with FIBER?

Over the last year the hype over fiber has increased.  So is it really beneficial? Yes.

Fiber is a carbohydrate that the body does not digest. By eating fruits, vegetables and other grains it will help achieve the daily recommendation of fiber in your diet (25g).  Fiber expands in the stomach making you feel full. This could possibly help with weight loss as well since it will decrease your appetite.

Fiber has been found to help lower cholesterol.  Soluble fiber, is soluble in water, will bind with cholesterol in your body so that it does not become oxidized and harmful to your body.  This will help to lower blood pressure (LDL levels).  These sources include oatmeal, oranges, apples and carrots.

Insoluble fiber does not absorb water, but helps with constipation and preventing cancer. This includes bran layers in foods of cereal.

So there is a big deal with fiber.  It is important to get enough fiber each day. Here are a few tips that can help to achieve adequate fiber:

-       Choose fruits and vegetables with peels (may want to consider organic if eating the peels)

-       Choose whole grains, cereals and pasta

-       Use brown rice instead of white rice

-       Add beans or lentils to meals instead of using meat

Below is a recipe that is high in fiber.  My Aunt Shelley gave me this recipe in her latest cookbook. (Fiber amounts: All-bran ½ cup = 10 grams and All-bran bran buds 1/3 cup offers 11 grams.)  She is a phenomenal cook and I made two of these muffins everyday for breakfast. They filled me up instantly and are delicious! Make the batter and put it in your refrigerator to last you a couple weeks! (the batter can keep for up to 6 weeks)

Bran Muffins

3 cups of sugar

1 cup of shortening

5 teaspoons of baking soda

1 teaspoons salt

2 cups of boiling water

4 cups of Kellogg’s All Bran

2 cups of Kellogg’s All Bran Bran Buds

1 quart of buttermilk

5 cups of flour

4 eggs, beaten

Preheat oven to 350 degree F.

Pour hot water over Bran Buds. Cool. Cream the shortening, sugar and eggs. Add buttermilk and bran mix. Sift flour, salt and soda together. Add all at once with All Bran. Fold in only until all ingredients are well-moistened. Grease muffin tins. Bake at 350 for 20 minutes.

Makes 1 gallon and will last 6 weeks in refrigerator. You may cut the recipe in half.

There is nothing like the smell of fresh muffins in the morning with a cup of your favorite organic coffee!

Coffee: organic or regular?

One of my friends recently encouraged me to research the background of coffee.  Since every morning I typically enjoy a nice cup of hot coffee I thought it would be time well spent researching on this topic.  After spending some time looking at the background of regular processed coffee verses organic coffee, I have decided to invest in and consume organic coffee.

"Coventionally-produced coffee is the third most heavily chemically treated crop in the world" (thenibble.com).  This means that pesticides and fertilizers are regularly used in the production of coffee and the production is most likely not monitored.  An increased intake of pesticides from foods can lead to harmful side effects so it is important to choose foods that have limited exposure to these harmful substances.  Organic foods and discussion can be left for another day! In contrast to regular coffee, organic coffee is not permitted to be grown on land that has been exposed to pesticides, fertilizers or other negative substances.  Organic coffee has also been noted to have a richer taste with decreased amounts of caffeine.  The beans are higher in quality since they are not damaged by the presence of pesticides or other harmful substances.  So by just a quick overview of comparing several aspects of the two different types of coffee it is evident that organic coffee has better nutritional and overall health value.

What constitutes a good cup of coffee for you?

(The picture is taken from one of my all-time favorite coffee shops in Birmingham: The Red Cat Coffee House.  Check it out if you are ever in the area.)

The background to 'tasteful tidbits and treasures': Welcome!

This week I am approaching my college graduation with a degree in nutrition and dietetics.  As I have studied nutrition over the last four years it has greatly increased my love and passion for food.  While I continue to learn interesting facts and fun tips about food and nutrition I hope to share them with you through this blog.  I am excited to share new recipes that I discover as well as random "treasures" that I run across through the journey.  My hope from reading this blog is that by discovering different foods and other tips, you will increase your fascination in this topic as well.  Welcome to 'tasteful tidbits and treasures'!