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Tell me what you eat, and I will tell you what you are.
- Brillat-Savarin
Hi ,
Brrr...it's cold! Are you taking steps to keep yourself warm and cozy both inside and out this winter? This month, I encourage you to explore the wonderful world of beans. You might have had a childhood experience with beans that still haunts you...mushy, chalky, and bland. A modest and inexpensive food, beans are packed with nutrition and can be full of flavor if prepared properly. Read more about this power food below, and try this month's vegetarian chili recipe (I finally reveal my secret ingredient too!). Contrary to popular belief, you don't need a piece of meat at every meal to get adequate protein. And vegetarian meals can be hearty and delicious. If you're stuck in a food rut and need some ideas (or if you don't believe me and want to taste for yourself), join us for the February Cooking on Purpose demo on 2/18.
Now on to what you've all been waiting for... Did you figure out the January food label challenge? I received dozens of smart guesses from you - everything from margarine to pancake syrup to Twinkies! Congratulations to our January Reading on Purpose contest winner Deb Doyle of Bethel, Maine who correctly identified our January product: nondairy creamer. Unfortunately, it's one of the most commonly consumed processed products in the American breakfast. And it's definitely not a healthy food. Read more below about why you want to avoid this product and what I recommend you try instead. For your best health, keep Reading on Purpose and learning what's really in your food. Try the February Challenge at right. Thanks for playing!
If you just want to survive, eat.
If you want to thrive, eat on purpose.
Be well,
Tracy |
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In this Issue
- Is your morning coffee
loaded with Transfats? - Reading On Purpose
- Beans, Beans: Good
for your Everything!
- Vegetarian Chili
- Cooking on Purpose
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Food Focus: Beans, Beans!
Do you think every meal needs to include a piece of meat in order to give you adequate protein? Well, think again! And open your mind to the wonderful world of beans. Beans are an easy way to add high-quality, plant-based protein to your diet. They are high in iron, B vitamins (especially folic acid), and fiber; plus, they are versatile enough that you may never tire of them. There are so many varieties with unique tastes: kidney, black, canellini, cranberry, anasazi, adzuki, great northern, and black-eyed peas, just to name a few. A wonderful vegetarian meal option, beans pair well with whole grains as the two foods together form a complete protein. 
Buy organic, dried beans, ideally in the bulk food section. Make sure they are fresh; old beans will not soften, even with thorough cooking. Remember to sort and rinse your beans first, removing any shriveled beans and pebbles. Beans stay fresh longer when stored in a cool, dark place (rather than on your countertop). If you buy canned beans, consider those made by Eden Organics who soak their beans before cooking, don't use harmful can linings, and (unlike most canned bean brands) do not add ridiculous amounts of salt.
Concerned about gas? Some people do have difficulty digesting beans and legumes and develop gas, intestinal problems, or irritability. Try soaking dried beans in cool water with a splash of vinegar or lemon juice for several hours before cooking. Adding another splash of vinegar in the last 15 minutes of cooking also renders beans easier to digest. Don't add salt until the very end of cooking.
This month's recipe features black beans. High in magnesium and fiber, the rich earthy taste of black beans balances well with spicy flavoring. Try cooking them with garlic, cumin, olive oil, and a little red pepper; top with a dollop of sour cream or yogurt and serve with toasted whole-wheat pita bread wedges and a green salad. |
Upcoming Cooking on Purpose Demos
Relaxed, informal events in my own kitchen that can bring more wisdom and fun to your healthy eating. These cooking demonstrations are hands-on sessions where you will learn about nutrition and cooking techniques, sample delicious foods, and take all the recipes home.
Healthy - and Delicious - Vegetarian Eating
Wednesday, February 18th, 6:30pm
This event is perfect both for vegetarians and for meat-eaters who simply want more alternatives and variety in their diet beyond the typical American fare. Vegetarian dishes really can be hearty, delicious, and satisfying. Don't believe me? Come and see for yourself! Learn how you can build a balanced single meal - or a lifestyle - using food from the earth.
Eating for A Healthy Thyroid
Friday, March 20th, 6:30pm
Over 30 million women and 15 million men have a chronic medical problem that is both under-diagnosed and under-treated: hypothyroidism. Many Americans struggle with weight gain, low energy, muscle fatigue, sluggish mornings, and other ailments due to poor thyroid function. Do you? Medications may provide relief, but they don't address the underlying nutrients your body is missing that may prevent your thyroid from being at its best. You will leave understanding how to nourish your thyroid naturally - with what's on your plate! We'll also talk about everyday American foods to avoid as they may inhibit thyroid function. Join us for a fun evening learning simple ways to nourish your thyroid naturally with foods - foods you'll love to eat and that are surprisingly easy to prepare!
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Eating on Purpose: Toxic Morning Coffee?
So what's so wrong with non-dairy creamer?
Here again is the ingredient list:
Corn syrup solids, partially hydrogenated coconut or palm kernel oil, hydrogenated soybean oil, sodium caseinate, dipotassium phosphate, mono- and diglycerides, sodium aluminosilicate, artificial flavor, annatto color.
If you think nothing in here sounds like a whole, natural food, you are right! Corn syrup is a ubiquitous processed sweetener that when eaten regularly increases appetite and promotes both obesity and diabetes. Of greater concern to me, however, is what comes next in line. Anytime you see the phrase "partially hydrogenated" in an ingredient list, you are dealing with transfats.  Eating even small amounts of these artificially modified fats increases harmful cholesterol, decreases beneficial cholesterol, promotes inflammation, interrupts normal brain function, and increases your risk of coronary heart disease by 100%. Not a very appetizing prospect! While I believe a healthy diet supports almost any food in moderation, this is an exception: I recommend completely avoiding foods with transfats.
Once you start looking, you'll be amazed that transfats are everywhere! Food manufacturers use transfats because they extend the shelf life of processed foods. As a result, cookies, crackers, chips, and pastries can remain artificially fresh for months or even years. Typically, these foods also won't decay, mold, or even attract bacteria. Case in point: nondairy creamer can be kept on the shelf for years with no noticeable change. As you might imagine, your body struggles to break down and digest these unnatural foods. Think about it: if lowly bacteria consider something inedible, do you really want to eat it?
With increasingly negative press about transfats in the media, companies are getting quite savvy at misleading consumers. Don't be deceived by banners on the front of a food package claiming "zero grams transfats". The FDA allows manufacturers to say "zero" if a serving of their food has less than a half of a gram of transfats. Keep in mind that their definition of a "serving" might be as small as one cracker or cookie. As you continue to read food labels, look for the phrase "partially hydrogenated". Make a choice on purpose to prioritize your health and avoid all foods with transfats.
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Copyright © 2009 Purpose LLC | |
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Reading on Purpose
January Answer
Yes, it's Non-dairy Creamer
Many people who are trying to avoid dairy products use it. Unless you are allergic to or have a sensitivity to dairy, however, I believe a splash of milk or half-n-half is a healthier choice. At least real diary is a food, as opposed to the chemical concoction at hand here.
If you do want to avoid dairy, I recommend either rice milk or almond milk as substitutes in coffee or tea (be sure to look for one without artificial ingredients). Check out the article below to learn more about what lurks in this supposed best "mate" for your Coffee! |
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Reading on Purpose
February Challenge
Do you regularly read food labels?
Are you a nutrition super sleuth?
Well, now's your chance to win some
free, delicious snacks for strutting
your stuff.
Check out the ingredient list below.
Does that sound refreshing to you?
The first person to identify the product correctly and email me with the right answer will be this month's winner!
Rest assured it's a very common
American "food" product.
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February's Recipe:
Hearty Vegetarian Chili
Ingredients:
* 1 tablespoon olive oil
* 1 onion, chopped
* 2-3 cloves garlic, minced
* 1 carrot, halved lengthwise & sliced
* 1 red or yellow pepper, chopped
* 1 teaspoon each chili powder, ground cumin, dried oregano
* cayenne pepper or red pepper flakes (optional)
* 3 cups cooked black beans
* 2 cups vegetable stock
* ˝ cup (one small can) organic tomato paste
* 1 teaspoon sea salt
* 1" square of unsweetened chocolate (the secret revealed!)
* Chopped fresh cilantro (optional)
* Chopped green onion (optional)
Directions:
In a large heavy pan heat the oil. Add onion and garlic and sauté until the onion starts to brown. Add the rest of the vegetables, chili powder, cumin and oregano. Sauté for 5 minutes more. Add the rest of the ingredients except final two. Cover and simmer for 30 minutes. Adjust the seasonings and serve. Top with chopped fresh cilantro and green onions. Enjoy!
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Eat on purpose.
Live on purpose. | |
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