Posts Tagged ‘dried fruit’

Iron Maiden

August 14, 2012

Lately, I have been feeling exhausted. I have attributed it to everything from not sleeping well, the weather, over training, and just plain having too much to do.
Seeking a more tangible cure, I looked at my diet, which often holds the solution to my ails. Could I be anemic? I don’t eat red meat, and my spinach intake is not of Popeye proportions. I avoid gluten, which makes me sluggish, therefore I don’t eat iron fortified breads or cereals.  I could be onto something.

I immediately consulted Dr. Google, and who served up a list of iron rich foods.

There are definitely some pleasant surprises for those of us for whom eating liver is not an option!

While meat has the highest amount and easiest absorbed source of iron, there are many other healthy choices that I find more palatable.

Fish: Salmon, halibut, perch and tuna are all very high in heme or animal based iron, which is most readily absorbed by the body. Clams, oysters and mussels are also good sources, but I find them too slimy for my taste!

Beans: Canned Lima beans, kidney beans, chickpeas or split peas are all good options. Be sure to rinse them, to reduce the starchiness, and the calories.

Tofu

Pumpkin or sesame seeds

Baked potatoes

Broccoli

Sundried Tomatoes

Nuts: Peanuts, pecans, walnuts, pistachio, almonds, and cashews

Dried fruits: Raisins, apricots, peaches or prunes (do I sense a trail mix or homemade granola thing evolving here?)

Cocoa powder and chocolate

Dried Herbs:

The drying of fruits and vegetables ups the iron factor, topping its fresh counterpart dramatically. By removing the water, the nutrients are increased, as are the sugars and calories. Beware!

Food pairings are also an important factor in helping your body actually absorb the iron.

 Iron Enhancers:

Fruit and fruit juices, such as orange juice, cantaloupe, and strawberries

Vegetables, such as broccoli, Brussels sprouts, tomatoes and red or green peppers

White wine

Iron Inhibitors:

Red wine, coffee and tea (boo!)

Spinach, chard, beet greens and sweet potatoes (spinach?!) Apparently, these foods contain high levels of oxalic acids, which prevent the absorption of iron into the system. Who knew?

Whole grains and bran

Now that I know my diet is not to blame for being tired, its time to look at other factors. Perhaps powering down the computer might help me get a better night’s sleep?

photo:Glasshouse Images

Not So Healthy “Health” Foods

June 27, 2012

Do you ever wonder why you aren’t losing weight, when you feel like you are making healthy meal choices? Chances are, despite their healthy reputation, many of the foods you are eating are packed with hidden sources of sugar, fat and calories!
Our friends at Everyday Health shared the inside scoop on 11 not so healthy “health” foods with us:

Protein bars, or “power bars” are touted as healthy snacks with deceiving labels such as “gluten free”, “low fat” and “natural”, but most of them are just fancy candy bars. Watch out for high sugar content and artificial ingredients. Many protein bars have 300-400 calories, and aren’t as satisfying as whole foods with a similar calorie count.

Granola, the organic, whole grain cereal, dried fruit and nut mix, is actually extremely high in calories, fat and sugar. Consider it a topping to sprinkle on yogurt and not as a meal.

Dried fruits are high in fiber and vitamins, but are also high in calories and sugar, and lack the water content of fresh fruit.  Just one cup of prunes packs over 400 calories, while the same amount of fresh plums has only 76.

Sushi is a great source of lean protein, vegetables and seaweed. However, many of the modern rolls have fried foods, mayo or cream cheese in them. Soy sauce is high in sodium, which can cause hypertension and bloating.

Stick to simple rolls made of fish, fresh raw vegetables and brown rice, and leave off the sauce.

Most Caesar Salads have more calories than a cheeseburger! While the lettuce is a great low-cal base, the croutons, cheese and fatty dressing make it a hidden calorie bomb! Go for a salad with lots of fresh vegetables and some grilled chicken, with a drizzle of balsamic dressing instead.

Opting for the filet of fish sandwich sounds good, but once the fish is breaded, fried and slathered in tartar sauce, it is no longer a healthy choice. Putting it on buttered white bread just adds insult to injury. Next time, try a grilled fish sandwich (open faced on whole wheat) or a simple fish taco with salsa and vegetables instead. Hold the sour cream and cheese please!

Margarine can be a good choice for those watching their cholesterol. Many margarines use trans fats, which is worse for your health than butter. Make sure your margarine is plant fortified, which can help reduce bad cholesterol levels.

Fruit juices often have tons of added sugar to enhance their taste. Even the pure fruit juices miss the fiber and nutrients that are found in the whole food, especially those with edible peels. They can also add up to lots of calories without even realizing it.

Bran muffins sound healthy, but in reality, the sugar, sodium and fat added to the whole grains make them a diet trap. The supersizing of baked goods, adds to the problem.

Flavored waters and sports drinks are either high in calories, or filled with artificial flavorings.  Those touted as vitamin and mineral enhanced often don’t have enough to substantially contribute to your daily requirement. Unless you are really sustaining long, tough workouts, opt for good ‘ole H2O.

Turkey burgers are thought of as a low fat alternative to red meat, but depending on the cut and preparation, they can have more fat than a lean cut of beef. Look for lean ground turkey at the store, and go easy on the trimmings!

Want to know more? Check out the full article and video at Everyday Health!

Photos and information courtesy of Everyday Health

Unrecipe of the Week

August 25, 2009

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Chocolate Bark

This delicious confection packs lots of antioxidants making it a healthy choice!

Indulge in this yummy treat that is easy to make and wonderful to eat.

1 lb. bar of good quality dark chocolate, melted

A mix of nuts including cashews, pistachios and almonds ( about ¾-1 cup total)

Dried fruit, including apricots(chopped), raisins, and cherries ( about ¾-1 cup total)

Melt the chocolate, stirring until smooth.

Mix in the fruit and nuts

Spread mixture on parchment paper in a large rectangular shape and allow to cool

Cut into large pieces and peel away paper.

Enjoy!

Helpful hint: Use the microwave to melt chocolate, or use a double boiler (or a smaller pot set into a pot of slowly boiling water) to prevent the chocolate from burning. Stir often to keep the texture smooth.

photo: Glasshouse Images


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