Fresh Orange Juice

On a whim, I bought a citrus juicer. I love having freshly squeezed orange juice in the mornings. Especially when Noah's helping!

Book Review: In Defense of Food

I've been slacking on my posts lately, hope you don't mind a book review for a change.

I recently read, In Defense of Food by Michael Pollan. I have been really reluctant to read this book since I thought he was going to be some crazy extremist who only told one side of the story. I was pleasantly surprised at how much I enjoyed the book--even though he did bash on my profession. He may actually be a little bit extreme, but I really think it's the direction that we need to go in our eating habits.

Pollan tries to look at the big picture of food and eating. His moto: "Eat food. Mostly plants. Not too much. Here are some of the points he makes:
- Stop focusing on single nutrients to avoid or attain
- Avoid processed foods as much as possible
- Get your "nutrients" in the context of food
- Take a more active role in your eating experiences (garden, cook, eat meals with family, etc)

My criticisms,
- He knocks the food guide pyramid. He has his reasons and I understand the shortcomings of the pyramid. But I think the pyramid is just the first step on the ladder. I think that before people can start eating the way he suggests that they need be eating in the way the pyramid suggest. The FGP is a great guide for how get a variety of foods and eat in a balanced way. Once you have achieved that, than you can continue to improve your diet and eating behavior/lifestyle

- This is an extension of my first criticism but his suggestions are a little too extreme. One category of people that will have a hard time are those who don't know how to cook. There is really no other way for them to learn how to eat "healthy" per his suggestions without learning how to cook. There are many other categories of people who will struggle with his suggestions. And that's normal. My main suggestion when making any lifestyle change is that it has to be done gradually it order for it to be permanent and manageable. That's why I like the FGP--it helps you to do that.

- He claims that drinking alcohol will help you to be healthy. Yes, there are studies that show alcohol can have positive affects on your health. While I don't expect everyone to believe in abstinence from drinking, I also don't think you need to drink in order to be healthy. If you currently drink alcohol, you should limit your alcohol consumption to 2 drinks for men and 1 drink for women. If you don't drink alcohol, I don't think you need to start drinking 1-2 drinks/day to be healthy.

Overall, it's a great book and has motivated me to improve the way our family eats. I hope you will take some time to read it--it gives you the perspective that you really are what you eat and that eating healthy is an investment in your physical and mental health!

healthy eating

To start this section out, I better post on what "Healthy Eating" is. There are so many theories on how to eat healthy and the truth is, there is no single right way to eat healthy. Eating healthy for someone with Celiac Disease means avoiding any food with gluten in it. Eating healthy for someone with seizures who is on the ketogenic diet means eating mostly fat and hardly any carbohydrates or protein. Healthy eating between people without allergies/disease/special circumstances can be varied as well. So, I have come up with a short list of general guidelines.

My list is based off the new food guide pyramid.*



- Balance:
This means eating foods from all of the food groups


- Variety:
Eating a variety of foods within each food group. Focus on whole foods as much as possible--whole grains, whole fruits and veggies as opposed to juice, etc. There are so many different nutrients in various foods besides just vitamins and minerals that are healthful for your body and you don't want to miss out on them! Focus also on nutrient dense foods** as opposed to high calorie foods (skim milk vs whole milk)

- Moderation:
This is the hard one. I always say that any food can fit into a healthy diet--including cheesecake or onion rings. The key is to eat foods with moderation. First, you should eat the suggested amount of foods within each food group according to your specific needs (go to www.mypyramid.gov to learn more). When you do enjoy higher calorie foods like dessert or fried foods, they should be in smaller portions and NOT on an every day basis.


- Pleasure:
Take the time to enjoy what you eat. Feeling guilty while eating is NOT healthy! Also be adventurous and try new things. Try them more than once--sometimes it takes up to 20 exposures to a food before you realize how much you like it!

- Special Circumstances:
Take into consideration your own special circumstances whether you are pregnant, have food allergies/intolerances, have a disease that is treated with a specific diet, etc. This list can still serve as a guide to most people with special circumstances.


I think it is also important to note that Living Healthy includes EATING HEALTHY balanced with HEALTHY PHYSICAL ACTIVITY. But I will save the physical activity part to the exercise experts.

*many people criticize the government for the Food Guide Pyramid. Just remember that it is a GUIDE for healthy eating and while it may not be perfect, they are constantly updating it to make it better with the current research that they have.

**nutrient dense foods are those that have a higher percentage of nutrients (or even one particular nutrient) compared to calories.