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Posted: March 9, 2017 at 8:43 pm
March begins wildcrafting season, when greens from natures salad bowl are tender and tasty, said University of Missouri Extension horticulturist David Trinklein.
Spring greens from the woods can add nutrition and flavor to your diet.
March begins wildcrafting season, when greens from natures salad bowl are tender and tasty, said University of Missouri Extension horticulturist David Trinklein.
Wildcrafting, the gathering of plants from the natural or wild habitat, is a throwback to our early ancestors who were hunters and gatherers. Their winter diets lacked the diversity of fresh produce enjoyed today. Therefore, when spring arrived, they combed the woods for wild edibles to add flavor and nutrition to their meals.
Trinklein cautions new wildcrafters to study plant identities before they begin.
The cardinal rule to remember when hunting wild greens is to be certain to know what you are gathering, he said. If in doubt about the identity of a plant, definitely pass it by.
Trinklein recommends the Missouri Department of Conservations book Missouri Wildflowers by Edgar Dennison as a reference to identify plants. He added that beginners benefit from going with seasoned wildcrafters until they learn what plants can be eaten safely.
Avoid roadside hunting, Trinklein said. Roadside plants may contain residue from vehicle exhaust or pesticides from adjoining cropland. Wash all plants at least twice after gathering, changing the water each time. Check for insects and debris. Eat small amounts when trying a new plant, he suggests, to avoid possible allergic reactions.
Prepare wildcrafted greens by putting them in a saucepan with a little water and salt. Cook until tender, but do not overcook. Mix bitter plants with sweeter ones. Add pan drippings, vinegar or lemon juice to taste. Drain water before serving. A common working mans diet in the past included soup beans, fried potatoes, cornbread, raw onions and wild greens.
Trinklein recommends the following common Missouri plants for wildcrafting:
Cutleaf toothwort (also known as crows foot). This low-growing plant is found in woodlands and on wooded slopes. It bears five narrow, deeply lobed leaves that look like the toes on the foot of a crow. The leaves are edible, but cutleaf toothwort is prized for its rhizomes. Their spicy, radish-like flavor livens up salads. Some ferment toothwort to sweeten it; others boil it.
Dandelion. Gardeners hate them; wildcrafters love them. Dandelions are rich in vitamin A and iron. Their flavor peaks during March and April. To gather, cut off the whole crown close to the soil, pluck out the flower stem and sort out any trash or debris.
Lambsquarter. This later-producing green, also known as wild spinach, is high in vitamins and minerals. Its oval- to lance-shaped light green leaves fare well throughout the summer. Pinch off young plants just above the ground and use the entire plant, or harvest just the leaves.
Nettle. Known for its unsocial behavior, stinging nettle is a popular source of springtime fare. It bears egg to oblong-shaped leaves with a heart-like base and toothed, bristly margins. Wear gloves to gather this green. Nettle tastes best in the early spring. It loses its bristly margins when boiled and tastes like spinach.
Shepherds purse. Named because of the shape of its seed pods, it springs to life from a prostrate rosette of deeply cut, lance-shaped leaves. It has long been used to pep up the taste of less savory greens like lambsquarter. Use it raw in tossed salads. Legend has it that old-time raftsmen floated downstream in great flotillas of logs to gather shepherds purse from riverbanks because of its pepper-like taste, Trinklein said.
Watercress. Related to mustard and radish, watercress floats on the surface of ponds, pasture creeks and cold springs. Its bright green leaves taste best April to June. Its pungent taste works well as a salad or meat garnish. Its high ascorbic acid content, along with other vitamins and minerals, made it a favorite with early pioneers to prevent scurvy.
Wild lettuce. This plant grows in lowland pastures and along stream banks. It becomes bitter after early April, so enjoy it in March and early April. Its smooth, deeply lobed, light-green leaves set it apart. When broken, the leaves produce a sticky, milk-like sap. Eat it raw or as wilted lettuce salad.
Winter cress. Called creasies in days gone by, it grows in fields, gardens and waste places. It is a superb potherb picked and enjoyed by generations, Trinklein said. Mature winter cress becomes bitter, so gather early in spring.
Trinklein also reminds wildcrafters that pokeweed is not on the list of recommended plants. Relished as poke salid in the past, its toxic compounds make it unsafe for consumption.
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MU Extension: Go wild, go green with wildcrafting this spring - Hannibal.net
Posted: March 9, 2017 at 8:43 pm
Professional athletes dont get to the top by accident. It takes superhuman levels of time, dedication, and focusand that includes paying attention to what they put in their bellies. In this series, GQ takes a look at what athletes in different sports eat on a daily basis to perform at their best. Heres a look at the steadfast daily diet of San Antonio Spurs star Kawhi Leonard, who swears by high-alkaline waters.
Kawhi Leonard is typically a man of few words, which actually makes him the perfect star to lead a postTim Duncan Spurs team. (And now hes even getting some MVP contention.) Also fitting: His diet mirrors that same no-nonsense attitude. Grill up some chicken, toss in some vegetables, and youre good to go! Dont make it any harder than it needs to be. Kawhis only real concern: making sure he doesnt have to rush off to the bathroom during a TV timeout.
GQ: Im catching you right in the midst of an eight-game road trip. How hard is it to keep a consistent diet when youre away from home and in a different city every night? Kawhi Leonard: You definitely have to be focused in on it, but its difficult trying to eat something thats good for you on the road. We usually have a nutritionist who will let us know what we should eat and what we shouldnt eat from the hotel menus. She looks all of that over for us throughout the whole year.
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Thats an incredible resource to have. So what is your usual go-to meal when you land in a new city? I just try to stay away from beef and pork. Ill try to get something like grilled chicken or fish. Something like that with some vegetables.
I know that there are some athletes who travel a lot who rely on places like Chipotle or Subway when theyre on the road. Is there somewhere like that youll go if you need a quick meal? I try to go to hole-in-the-wall sandwich places if I do need something quick. Someplace fresh and healthy, like a juice bar. There arent really any household names that I go to.
More local establishments? Mhmm. Exactly.
You always get a better feel for whatever city youre in when you go that route. Yeah, for sure. You could go to Subway anywhere, even in your own hometown.
When you are in San Antonio and you have more options around you, do you have a routine that youre into? Or are you a guy who will eat whatever you feel like eating on any given day? I pretty much keep it free when it comes to that. I dont eat the same meal or at the same time every single day. You get tired of that real quick. I just try to make sure whatever Im eating is fresh and clean and good for my body. Thats about it.
A few years back, I actually had some of the most insanely delicious pancakes of my life in San Antonio. Those probably dont fall into the category of fresh and clean and good for my body, though. Nah. I rarely eat breakfast because of our schedule, actually. If I do, though, Ill try to do an egg-white omelet with some bell peppers and mushrooms. Maybe a side of a bunch of different fruits.
Playing for the Spurs, youre typically making pretty deep runs into the playoffs. You tend to have a longer season than some other teams in the league. Does that force you to make any changes to your diet the deeper into the season it gets? It depends. As the season goes on into the playoffs, sometimes you do lose a little bit more weight. I usually just try to see where my weight is at and either add more vegetables or proteins to my meals to get my weight where I want it to be.
The Spurs are pretty renowned in every aspect as an organization. Have you picked up any tips from the staff members or the nutritionists you work with that have helped out your career? You know, theres definitely a big difference from college into the league. Being in college, you dont have the money to even get organic foods or eat only organic vegetables, organic drinks. You really just go with what you have in front of you. And the college I was at, we were a mid-major, so we didnt really have all the perks and stuff like that other teams might have. We ended up eating a lot of fast food. Obviously, the NBA is different. This is a professional job, and they want you to play at your highest level. So Ive learned a ton being with the Spurs just about basic nutrition.
Was that a tough transition, going from college to the league? It was actually pretty easy, because I really didnt enjoy eating fast food, especially as I got older. It just didnt taste good to me. Ive always liked home-cooked meals. And my mom moved to San Antonio my rookie year and would cook for me, so it was an easy transition.
Theres nothing like mom cooking you a good meal, right? Nothing. Plus, I wanted to better my eating habits before I even got drafted. That summer, there was a lockout, so I had a long time to get everything situated. It was like a four- or five-month wait until I was actually able to be seen by the Spurs. So learning throughout that entire time about good eating habits was a key.
As someone who used to play basketball, Ive always been interested by whether or not professional players eat right before a game. I was the type of player who was sort of superstitious about it. I didnt like to eat anything within two hours before a game. Then I had teammates chowing down on something right before warm-ups. Where do you fall in that spectrum? I definitely dont like to eat a lot before I play. I dont like to play on a full stomach. Sometimes, if Im feeling hungry before a game, Ill eat one of those protein bars, but thats it.
Something thatll give you energy but doesnt weigh you down? Exactly.
That was always the big thing for me. Theres nothing worse than when youre running up and down and jumping and you feel like there is something in your stomach. Yeah, you got guys in the locker room who will be eating a whole sandwich or something. They want to feel heavy or something, I guess.
Nope, not for me. I wasnt trying to go to the bathroom during the second quarter. Like, youve got other things to be worried about out there. I never wanted to feel like I had to shit my pants. Yeah, I definitely understand that.
One last question, just so were not leaving people with that mental image: Now that youre a veteran in the league, do you have any advice, nutrition-wise, for the young kids preparing to make the jump from college ball to the NBA? Id just tell them to try to eat more fresh and natural foods. Eat organic products. Also, watch the type of water youre drinking. Not all water is great for you. I drink a lot of water during the day, but I stay away from certain waters because their pH levels are low. Stick to alkaline waters with a higher pH. Trust me.
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The Real-Life Diet of Kawhi Leonard - GQ Magazine
Posted: March 9, 2017 at 8:43 pm
People who ate least amount of this protein slightly more likely to develop type 2 disease, study suggests
By Amy Norton
HealthDay Reporter
THURSDAY, March 9, 2017 (HealthDay News) -- "Gluten-free" may be the latest diet fad, but new research casts some doubt on its presumed health benefits.
In a large study of U.S. health professionals, scientists found that those with the least gluten in their diets actually had a slightly higher risk of developing type 2 diabetes over a few decades.
The findings do not prove that a low-gluten diet somehow contributes to diabetes. But the study raises questions about the long-term benefits of avoiding gluten, which many people assume to be a healthy move.
Some people -- namely, those with the digestive disorder celiac disease -- do have to shun gluten, said lead researcher Geng Zong.
But there is little research on whether other people stand to gain from going gluten-free, said Zong. He is a research fellow in nutrition at Harvard T.H. Chan School of Public Health, in Boston.
That's a big evidence gap, according to Zong -- given the popularity and expense of gluten-free foods.
Gluten is a protein found in grains such as wheat, rye and barley. Gluten-free diets are a must for people with celiac disease -- an autoimmune disorder in which gluten-containing foods cause the immune system to attack the small intestine.
But gluten-free, or at least gluten-light, diets have caught on as a way for anyone to lose weight and improve their health.
One recent study found that the number of Americans who say they've gone gluten-free tripled between 2009 and 2014.
The new findings are based on nearly 200,000 U.S. health professionals whose health and lifestyle habits were followed over three decades.
The low-gluten fad did not exist when the study period began, in the 1980s, Zong pointed out. But participants' gluten intake naturally varied, based on how often they ate foods like bread, cereal and pasta.
Over 30 years, just under 16,000 study participants developed type 2 diabetes -- a disease in which blood sugar levels are persistently too high. Obesity is one of the major risk factors.
When Zong's team looked at people's gluten intake, the investigators found study participants who ate the least of it actually had a somewhat higher risk of developing diabetes over time.
Most people consumed no more than 12 grams of gluten each day, with the average being 6 to 7 grams. Those in the top 20 percent for gluten intake were 13 percent less likely to develop type 2 diabetes, versus those in the bottom 20 percent -- who typically ate fewer than 4 grams of gluten each day, the findings showed.
Zong's team did try to account for other factors, including people's exercise habits, weight, typical calorie intake and family history of diabetes.
However, lower gluten intake was still tied to a higher type 2 diabetes risk.
Zong was scheduled to present the findings Thursday at a meeting of the American Heart Association, in Portland, Ore.
The study does not prove that limiting gluten somehow causes diabetes, according to Lauri Wright, a spokeswoman for the Academy of Nutrition and Dietetics.
Even though the researchers weighed other factors, she said it's still possible that people at heightened risk of diabetes tried to avoid the types of food that often contain gluten.
Wright, who was not involved in the study, is also director of the doctorate in clinical nutrition program at the University of North Florida, in Jacksonville.
The bottom line, according to Wright, is this: Unless you have celiac disease, focusing on the quality of your carbohydrates -- rather than gluten avoidance -- is the way to go.
Wright advised eating vegetables, fruit and fiber-rich whole grains, as opposed to refined carbohydrates.
"But be aware of the portion sizes, and be careful about what you add," Wright said. Cream sauces and butter, she noted, are examples of "additions" that can thwart your good intentions.
One concern with going low-gluten is that it could cut out major sources of dietary fiber -- which, research suggests, helps ward off type 2 diabetes and other chronic ills.
In this study, people with low gluten intakes did eat less grain-based fiber. And that seemed to partly account for their higher diabetes risk, Zong said.
He agreed that it's important to focus on eating a range of nutrient-rich whole foods, rather than obsessing over gluten.
Research presented at medical meetings should be viewed as preliminary until published in a peer-reviewed journal.
WebMD News from HealthDay
SOURCES: Geng Zong, Ph.D., research fellow, department of nutrition, Harvard T.H. Chan School of Public Health, Boston; Lauri Wright, Ph.D., R.D.N., spokesperson, Academy of Nutrition and Dietetics, and director, doctorate in clinical nutrition program, University of North Florida, Jacksonville; March 9, 2017 presentation, American Heart Association Epidemiology and Prevention/Lifestyle and Cardiometabolic Health 2017 Scientific Sessions, Portland, Ore.
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Downside to Gluten-Free Diets: Diabetes Risk? - WebMD
Posted: March 9, 2017 at 8:43 pm
Men's Health | Bob Harper Switches to Mediterranean Diet After Heart Attack Men's Health By now, you've probably read that Bob Harper suffered a severe heart attack last month that left him unconscious for two days. While he's on the mend, he's also making some changes to his lifestyle. In a new Instagram post, Harper wrote that his doctor ... |
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Bob Harper Switches to Mediterranean Diet After Heart Attack - Men's Health
Posted: March 9, 2017 at 8:43 pm
Science Daily | Eating healthier food could reduce greenhouse gas emissions, says a new study Science Daily To create healthier model diets, the researchers altered the standard 2,000-calorie-a-day U.S. diet, changing the sources of about half of those calories. The different model diets progressively reduced the amount of red and processed meats, with the ... |
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Eating healthier food could reduce greenhouse gas emissions, says a new study - Science Daily
Posted: March 9, 2017 at 8:43 pm
March is National Nutrition Month, a campaign created by the Academy of Nutrition and Dietetics that showcases the importance of a healthy diet. March also draws attention to colorectal and kidney cancers, as well as myeloma.
Cancer is becoming a worldwide epidemic, with more than eight million people dying from various forms of the disease each year, according to the American Cancer Society.
The Environmental Working Group, a Washington, D.C.-based nonprofit organization that specializes in public health and corporate accountability, believes that diet plays a key role in the cancer battle. The EWG developed a simple eating regimen that may reduce the risk of cancer. Dubbed the Cancer Defense Diet, the plan places a strong emphasis on fruits, vegetables and unprocessed proteins like beans or low-mercury seafood.
More than half a million people in the US died from cancer in 2012, and a 2011 survey found that the disease is the leading cause of death in the western world.
"Theres a strong body of evidence that shows cancer risks are reduced among people who eat a diet focused on plant foods, keep calories under control, and minimize things like red and processed meats, added sugars and salt," Dr. Curt Della Valle, Ph.D. told us Thursday.
Della Valle is a senior scientist at the Environmental Working Group and director of its Cancer Prevention Initiative.
"Weve tried to point out some specific foods that have shown the most promise in terms of being part of a diet that can lower cancer risk," Della Valle explained. "We also tackle the question of how how these foods can affect health. One important way is by helping to keep our cells behaving properly. Things like protecting against inflammation and unwanted cell division these are hallmarks of cancer."
The Cancer Defense Diet is part of a growing movement that's looking beyond traditional cancer treatments like chemotherapy.
"The cancer industry is a multi-billion dollar business," Della Valle said. "What would happen to it if people realize they can prevent cancer through a healthy diet and lifestyle changes?"
According to the National Center for Biotechnology Information in 2008, one-third of cancers are caused by factors like "cigarette smoking, diet (fried foods, red meat), alcohol, sun exposure, environmental pollutants, infections, stress, obesity, and physical inactivity."
The study claimed that many cancers are preventable with lifestyle changes.
"...Most cancers are not of hereditary origin and that lifestyle factors...have a profound influence on their development," the study concluded.
How does the Cancer Defense Diet work? What foods are allowed/prohibited?
"Red and processed meats are clearly associated with risk of colorectal cancer," Della Valle explained. "Foods high in added sugar and salt these are generally foods that are highly processed - can also increase cancer, and other health risks, if eaten too frequently."
Alcohol should be consumed in moderation, and processed carbohydrates like potato chips, cookies, cakes and snacks should be eliminated or eaten only occasionally. More information on the Cancer Defense Diet can be found here.
Likewise, beware of so-called nutrition companies touting cure-all superfoods with over-embellished claims. A healthy lifestyle takes time, patience and willpower and won't be accomplished by adding a single food to one's diet.
"I think these labels are marketing strategies that target our general desire to have a simple, easy solution to a problem eat this and you wont get cancer," Della Valle said. "Its not true. Its not that these foods cant help helpful, but the claims are almost always overblown."
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Diet rich in plants, low in processed meats may help fight cancer - WYFF Greenville
Posted: March 9, 2017 at 8:43 pm
A new study has shown that women who eat a Mediterranean diet rich in fruit, vegetables, fish and olive oil are 40 percent less likely to get one of the most malignant types of breast cancer.
Oestrogen-receptor negative (ER-negative) breast cancer is an aggressive form of postmenopausal breast cancer. It accounts for around a third of all breast cancers. ER-negative is harder to treat than other forms of breast cancer as it cant be treated with hormone therapy. ER-negative breast cancer sufferers have low survival rates.
Panagiota Mitrou, director of research funding at the World Cancer Research Fund told the Telegraph This important study showed that following a dietary pattern like the med diet could help reduce breast cancer risk particularly the subtype with a poorer prognosis.
The results of the study revealed that participants who adhered to a strict Mediterranean diet reduced their risk of developing ER-negative breast cancer by around 40 percent.
Lead researcher, Piet van den Brandt told the Telegraph, Our research can help to shine a light on how dietary patterns can affect cancer risk. We found a strong link between the Mediterranean diet and reduced oestrogen-receptor-negative breast cancer risk.
The Netherlands Cohort Study which looked at the effects of diet on cancer was carried out by Maastricht University and funded by the World Cancer Research Fund. The trial tracked over 60,000 women aged from 55 to 69, for a period of 20 years.
Emma Pennery, clinical director at the UK charity Breast Cancer Care told the telegraph, This study adds to evidence that a healthy diet full of good low saturated fats plays a part in lowering risk of the disease.
The Netherlands Cohort Study was the latest research to conclude that a Mediterranean diet is conducive to preventing cancer. Diet has long been recognized as one of the major risk factors for developing breast cancer and other forms of the disease.
Results from a 2016 trial in Italy, showed a lower rate of breast cancer relapses among women who had adhered to a Mediterranean diet. In the trial, 307 women who had been treated for early breast cancer were given the choice of following their normal diet or switching to a Mediterranean diet.
199 of the participating women opted to follow a Mediterranean diet, which included plenty of extra virgin olive oil (EVOO). The remaining 108 women stuck to their normal diet. After three years it was found that 11 of the women who had eaten a normal diet had suffered a relapse. None of the women who followed a Mediterranean diet suffered a recurrence of the disease.
A 2015 study by Toledo and Colleagues indicated that the risk of getting invasive breast cancer was reduced by 68 percent in people who consumed a Mediterranean diet supplemented with EVOO.
This latest study into the effects of the Mediterranean diet adds to the growing body of findings that a Mediterranean diet rich in olive oil is an effective weapon against cancer.
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Mediterranean Diet Reduces Risk of Deadliest Breast Cancer by 40 Percent - Olive Oil Times
Posted: March 8, 2017 at 4:44 pm
Editorial: In defense of cheese (and the scientific method) Tyler Morning Telegraph G.K. Chesterton once observed, Poets have been mysteriously silent on the subject of cheese. If only we could say the same of Washington scientists. We are now being told that cheese is bad for us - indeed, it's as addictive as crack. Can you ... |
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Editorial: In defense of cheese (and the scientific method) - Tyler Morning Telegraph
Posted: March 8, 2017 at 4:44 pm
Researchers say it is because people face more temptation to over-indulge when dining out than at home, work, or in their car
FATTIES are less likely to stick to a diet when eating in a restaurant, a study found.
Those on a calorie-restricted diet ate too much six times out of ten.
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Researchers say it is because people face more temptation to over-indulge when dining out than at home, work, or in their car.
A group of 150 obese volunteers spent a year reporting what and where they were eating and whether they were tempted to break or broke their eating plan.
Temptations included guzzling sugary drinks or gorging on cake, a large portion of chips, or too much chocolate.
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Participants had fewer temptations in their own or someone elses home than in a restaurant but were just as likely to lapse.
The risk of caving in to temptation fell to 40 per cent at work and 30 per cent in a car.
They were also more likely to cheat when surrounded by others who were eating.
Study leader Professor Lora Burke, from the University of Pittsburgh, said: Research into understanding and preventing weight regain is vital for improving the public health.
University of Pittsburgh
Helping an individual anticipate challenges and problem-solve high-risk situations can empower them to stay on track with their weight loss plan.
She said the findings could be used to develop weight-loss programmes, in which people are sent motivational messages when dining out.
The findings were presented at a conference hosted by the American Heart Association.
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Fat people more likely to cheat on calorie-controlled diets when eating out, study reveals - The Sun
Posted: March 8, 2017 at 4:42 pm
How would you like to create the best diet plan for free? You know, the diet plan that will best allow you to lose fat, build muscle or just be healthy.
The diet plan that will not only let you reach those goals quickly and effectively, but also in the most convenient, enjoyable and sustainable way possible.
Im talking about the diet plan that is tailored specifically to YOUR preferences, YOUR needs, YOUR body, YOUR schedule and YOUR lifestyle.
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Interested? Good, because Im going to show you how to create that diet plan right now.
Below is a step-by-step guide to designing the best diet plan possible for your exact dietary needs and preferences, and your exact dietary goal (to lose fat, build muscle, be healthy, etc.). So, if youre ready to begin, the guide starts now
Its for anyone who wants to create the diet plan that will work best for their exact goal and fit perfectly with their exact preferences (and do it all for free).
Men, women, young, old, fat, skinny, beginners, advanced whatever.
Looking to lose fat, build muscle, be healthy, make your diet easier and more enjoyable, improve the way your body looks, feels or performs in any capacity, or any combination thereof.
Whoever you are and whatever your goal is this guide is for you.
If you have any questions or comments about anything in this guide or you just want to let me know what you thought of it, you can leave a comment right here.
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The Best Diet Plan To Lose Fat, Build Muscle & Be Healthy
