Food/Nutrition

Books have been written on this subject, but I’m going to do my best to put you on the right track in a few hundred words. First ask yourself, “Which is better, an apple or a broccoli crown? Yam or Yukon Gold Potato? Oatmeal or branflakes?” Drumroll please. The answer is that they’re all good food choices. There is no better. But what if I included a brownie as a choice? Those of you who have attended my workshops and seminars know my answer. “It depends.” It depends on the size of the brownie, how it was prepared, what else you’re eating in that meal, during the day, and throughout the week. You also need to look at what activities you are doing, etc. The secret is to take a holistic approach. It’s not about one food item. Look at the big picture. How often are you eating? How much are you eating? What are your health and fitness goals? Once you look at food this way, it’s empowering. You’re no longer trying to eat foods based on the glycemic index. You can enjoy eating.

I have a saying that “Carbs beget Carbs”. The more carbs you eat (especially the sweet and sugary ones), the more carbs you want to eat. That’s why it’s important to focus on fibrous foods, drink plenty of water, and eat meals that also include fat and protein. This will help keep your energy levels more even as well as reduce your carb cravings.

One of the problems with how we’re being educated about carbohydrates is that it’s Good Carbs versus Bad Carbs. For example, we have been convinced that rice is bad for us. Realize that over half of the world’s population eats rice on a daly basis, and these people do not experience the amount of obesity, diabetes, and other diet related diseases like we do in the United States. It’s about lifestyle and food choices.

Now here’s the big test. Tell me how I did. Two days ago I made an Asian stir-fry. Lots of veggies (red bell pepper, ginger, garlic, carrots, peas, celery, onion, etc), plus marinated boneless chicken, all on top of a bed of rice. I cooked one cup of rice (yields 3 cups cooked), and the four of us divided it up . . . I got the biggest portion. It was delicious. Problem solved.

For almost a year, I have been buying bison meat from Catnip Hollow Bison located in Mount Horeb, WI. Owners, Mark and Sheryl Koeppl, manage Catnip Hollow for bison, wildlife and the restoration of prairies and other native habitats. Our first order was a 30lb variety pack which included ground bison, stew meat, bratwurst, jerky, breakfast sausage, and different steaks. It was all delicious. Bison has a different flavor from beef. Not “gamey” but richer and sweeter. Mark says bison is “like fine wines and honey; this means the flavor can vary according to dominant pasture plants and other variables.” And did you know that bison has about 1/3 the fat compared to beef? Cholesterol is lower and nutrient dense because of the proportion of high protein and low fat relative to its caloric value. For example, a 3 oz portion of beef is about 211 Kcal with 9 grams of fat; a 3 oz portion of bison is about 143 Kcal with just 2.4 grams of fat. Bison is also a good source of iron, zinc, phosphorus, conjugated linoleic acid and essential fatty acids. One of the most important things is that the bison at Catnip Hollow do not receive hormones, antibiotics or other additives at any time.

Are you getting hungry? Then try this delicious bison meat loaf.

Ingredients
1 1/2 lbs ground bison
1/2 cup uncooked oatmeal
2 beaten eggs
1 8-ounce can tomato sauce
1/2 cup chopped yellow onion
1/2 cup chopped green bell pepper
1 tbsp dried thyme
1 tbsp dried marjoram
salt and pepper to taste
ketchup (optional)

Directions
Combine all ingredients; mix well. Shape into a loaf in your favorite baking dish. Bake at 350 degrees F about 75 minutes. At the 60-minute mark, squirt some ketchup on top of the loaf. This adds some sweetness. Return loaf to oven for remaining 15 minutes. Makes 8 servings.
Recipe modified from Better Homes and Gardens: New CookBook.

I just finished reading Mindless Eating: Why We Eat More Thank We Think by Brian Wansink, Ph.D. This book was recently given to me by a client. Thanx again, Natalie! The author goes beyond simply examining the psychology of eating. Using real case studies and peppered with humor, he reveals “hidden persuaders” used by restaurants and supermarkets to get people to overeat. It’s easy to read and makes a big statement. I highly recommend it! The author is the Director of the Cornell Food and Brand Lab, a true expert in food marketing and nutrition.

Did you know that trillions of bacteria and micro flora live in your digestive system? And they’re not just there to look pretty. This microbial community helps with digestion and absorption of food nutrients, fends off pathogenic microorganisms, and helps regulate metabolism. So it’s critical that we take care of these little critters. How do we do that? Before going to the grocery store to spend money on supplements that promote a healthy GI tract, start with the foods in your diet. Yogurt and aged cheese are high in probiotics. So are fermented foods like sauerkraut and pickled beets.

Here are three more diet tips for a healthy gut.
1. Stay hydrated
2. Eat foods high in fiber like whole grains, legumes and vegetables.
3. Avoid possible irritants like alcohol and fatty foods.