Mark’s Daily Apple

Top 10 Fast Foods in Disguise27

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You’re Not Fooling Anyone

Some make no qualms about it. Others (and this may be worse) market their food under the guise of health while continuing to sell the same old garbage. Sure. They may provide healthier options than the junk they typically shill. But beware. Just like the food manufacturers that made it onto our Top 10 Junk Foods in Disguise list last week these fast food joints understand that it is the pretense of health that sells - not health itself. And it’s not just individual food items marketed as the “healthy option” that we take issue with. Now we have entire restaurants that the innocent public just assumes are healthy, either because they bill themselves as such or because, hello, smoothies are health food, right…anyone…Bueller?

The following is a list of the top 10 worst offenders:

Subway – Sweet Onion Chicken Teriyaki

Subway…eat fresh. Subway…the way a sandwich should be. Long before Jared walked on to the scene with his slimmed down physique and big pants, Subway was promoting itself as a healthy, nutritious alternative to fast food. And yes, we’ll hand it to them: A sandwich with lean deli meats and a few veggies does beat a supersized McDonald’s meal, but once you’ve added all the extras and condiments (hello sugar-laden salad dressing!), the difference is far less staggering. Let’s examine the Sweet Onion Chicken Teriyaki, for example. It makes the list because it makes their silly list of “6 grams of fat or less.” Because fat makes you fat, right? Well, no. Weighing in at 370 calories, this six inch sub doesn’t, at least at first blush, appear to be all that terrible, until you look at the 59 grams of carbohydrates and the 19 grams of sugar. Double those figures for the foot-long. Our verdict? You’d be better off making a quick chicken salad at home!

Jamba Juice – Smoothies

It’s a drink. I’ll have one in place of a meal, it’s filled with “healthy� fruit and vegetable juices. They let me add supplements. it’s…hardly better than ice cream. Touted as a breakfast drink, the Sunrise Strawberry Smoothie includes an alluring blend of strawberries, banana, soy milk and non-fat yogurt as well as a whopping 49 grams of carbohydrates, 43 grams of which come directly from sugar! We don’t know about you, but that’s certainly not something we’d like to wake up to (or deal with at 10 am once the sugar high wears off!)

Baja Fresh – Taco Salad

We pick on Baja Fresh here only because of all the large Tex-Mex fast food chains, Baja Fresh is the one that the unassuming public is most likely to consider healthy (and taking pot-shots at Taco Bell was just too darn easy!) Either way, taco salads at most of these joints, are defined as a salad only in the loosest form possible. The no-meat tostada salad, for example, contains 1,010 calories, 98 grams of carbohydrates and 1930 mg of sodium. On the plus side, it does contain 32 grams of protein, but at this point, any attempt to call this dish nutritious is pretty much futile.

McDonald’s – Fruit and Yogurt Parfait with Granola

McDonald’s? I’m loving it, especially when I can load up on 31 grams of sugar in one, convenient 5.3 oz serving of the Fruit and Yogurt Parfait with Granola. In fact, this particular breakfast treat is so loaded with sugar, that it’s included as the second item on the ingredients list, behind only milk. Also, think you’ll be fine if you just pick the fruit out? According to the site’s nutrition information page (keep digging on the Web site and you’ll find it eventually!) the strawberries have been combined with konjac flour. For what purpose? We can only assume so that we’re “lovin’ itâ€� even more.

Wendy’s — Baked Potato

Touted on the Wendy’s website as a “tasty way to get your veggies,â€� the broccoli and cheese potato consists of a “piping-hot baked potato straight from the oven topped with tender pieces of broccoli and a creamy cheese sauce.â€� But what does one 10 oz baked potato really give you? A whopping 320 calories and 69 grams of carbohydrate, and that’s before you “personalize itâ€� with bacon pieces, reduced fat acidified sour cream (sounds tasty!), “Buttery Best Spreadâ€� (notice that they didn’t actually say butter) or chives (presumably where you’re getting your veggies). Sensible alternative to fries? Uhh… no. In fact, at this point, you’d probably be better off opting for the fries. After all, as they say in the campaigns, “it’s way better than fast food…it’s Wendy’s.â€�

Kentucky Fried Chicken – Now Trans Fat Free

Here at Mark’s Daily Apple we’re all for reducing trans fats. Really we are. In fact we think it’s actually kind of admirable that KFC has taken a stab at improving the nutrition content of some of its foods. However, when eliminating trans fats is your biggest health marketing tool, you’ve got a problem. Also, if you cast your mind back a few years ago (2003 perhaps) KFC did try to capitalize on the whole Atkins craze by positioning itself as carb-concious food…at roughly 10 grams of carbohydrates per piece.

Quiznos – Sammies

Marketed as a 200 calorie snack, these mini-sandwiches are consistently advertised – and presumably, only tasty – when laden with cheese and dressing. However, adding these extras will hike your sandwich from a manageable 200 calories to a whopping 320 calories (depending on how heavy-handed your sandwich maker is!) per morsel. Further confusing the American Public (and, we’ll admit, us too!), the advertised sammie meal includes 2 sammies and a side, boosting your calorie and carbohydrate content to well over 800 calories and approximately 100 grams of carbohydrates. Also, have you seen how small these stupid things are? It’s a snack at best…and we’re being kind here.

Noodles & Company - Noodles

They claim to be one of healthiest fast food joints in the U.S. (even going as far as to say it’s a “hamlet of health,�), but can a place that bases their dishes around noodles really be that healthy? Well, to be honest, the website is so darn confusing, we’ll probably never find out! Looking for low carb choices? They’ll guide you to a page that suggests that you “eat up, eat right, eat well and just eat already� and then suggests that you load up on protein (chicken breast, sautéed beef, organic tofu, etc) with nary a mention of what exactly you are supposed to eat these things with. Still not convinced? Let’s look at the mushroom stroganoff, which boasts savory sherry cream sauce, fresh mushrooms and parmesan with egg noodles. Be prepared folks, because you’re about to ingest a whopping 1,000 calories, 116 grams of carbohydrates and 25 grams of saturated fat. Very healthy indeed!

Starbucks – Skinnies

You gotta give Starbucks credit for pumping out (literally) sugar-free syrups, but don’t be fooled by the green aprons, ambient music and skinny label: There are still 20 grams of sugar and 230 calories in a Venti Skinny Cinnamon Dolce Latte. Granted, it’s leaps and bounds better than the traditional Cinnamon Dolce Latte, which packs a whopping 50 grams of sugar and 410 calories, but still, don’t let the skinny name fool you!

TCBY - 96% Fat Free Yogurt

We like to think that most people aren’t fooled anymore by the notion that frozen yogurt is better for you than ice cream. But TCBY would like you to think so. With all the calcium and probiotics it has to offer (not to mention being nearly fat free!) TCBY is clearly a sensible alternative to sugar laden Baskin-Robbins fare. Turns out a measly 1/2 cup of said yogurt packs in 20 grams of sugar. 1/2 cup! And how are they still using “fat free” as a selling point?!

Do you have a “healthy” fast food experience? Hit us up with a comment…

Patrick Q Flickr Photo

Further Reading:

Carl’s Jr. - ‘Feel Good About Being Fat’

Fast Food Indulgence, Dirty Marketing Tricks and Personal Responsbility

The Consumerist: Burger King, a Cigarette Lighter and a Kid’s Meal

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Posted: Hype, Marketing, The Tuesday 10

Top 10 Junk Foods in Disguise26

Mr. Potatohead? Is that you?

Organic; low-carb; reduced sugar; preservative and chemical free; made from all natural ingredients; and now with special bacterial cultures designed to help you poop! Seriously, is there anything that “health” food can’t do (or fix, or correct, or modify, or prevent…)?

Uhh…yeah. Especially if it’s junk food masquerading as health food.

In recent years, food manufacturers have grown increasingly privy to the American public’s dietary whims. In the early 90s, they fell over themselves to cut the fat, replaced sugar with sugar alcohols to keep up with the low-carb dieters of the new millennium and are now plying us with promises of eco-chic or otherwise “greenâ€� food.

The bottom line is that selling health is a huge trend, and manufacturers will do just about anything to make sure their products fit into our definition – albeit fleeting – of what health food is. In fact, for many of these reformed foods, the only real changes that have been made are to the label to play up the positives (“now with whole grains�) and bury the negatives (“but we had to add 20 tbsp of sugar to make it even close to edible!�), leaving you, dear reader, with a product that is only nominally healthier than the original at best.

The following are a selection of ten food items that may be incrementally more healthy than their non-organic, fried-instead-of-baked, full-sugar vs. reduced-sugar peers. But, to us, they all still beg the question, What’s the point?

Nature’s Path Organic Strawberry Toaster Pastries

If the folks over at Nature’s Path didn’t have such a great PR team, chances are the tag line for this product would have been “Nature’s Path Organic Strawberry Toaster Pastries: So you can feel good about serving your kids junk food.â€� Harsh? Yes. True? Absolutely. In a side comparison between the “healthyâ€� Organic pastries and Kellogg’s Pop Tarts (which we all know “goodâ€� parents don’t serve their kids), the pastries were about the same in terms of calories (210 vs. 205) and fat (3.5 grams vs. 4.5 grams) but the Kellogg brand actually had fewer carbohydrates (37.5 grams vs. 40 grams) and less sugar (17.5 grams vs. 19 grams). Although certain foodies suggest that the organic variety taste more “wholesome,â€� at the end of the day, a toaster pastry is a toaster pastry and it’s definitely not something that you (or your kids) should be eating to kick-start the day!

Dr. Oetker Organic Vanilla Cake

You attend farmers’ markets, you only buy organic, and, where possible, you do your best to eat healthy. But a birthday is a birthday and, as Homer from The Simpsons would say, “mmm…cake.â€� Unfortunately, however, Dr. Oetker’s Organic spin on vanilla cake is just plain laughable. Besides the fact that cake, in any shape or form, just isn’t healthy, this particular all-natural product contains gum acerbic arabic, the same food stabilizer (as in chemical) used in soda, M&M chocolate candies, gum drops, marshmallows, and many other candies. Still not convinced it’s bad for you? This same ingredient is also used in watercolor paints, shoe polish and other items that you wouldn’t normally consider ingesting. Gum arabic may not kill you, but it doesn’t scream organic either. And you call yourself a doctor, Dr. Oetker!

Annie’s Homegrown Certified Organic Canned Pasta Meals

Although, Annie, you seem so genuine with your homegrown canned pasta meals, we know that the product lurking beneath that metal can is nothing but low-grade slop. Let’s look at Annie’s Certified Organic All Stars pasta dinner (which, by the way, Annie is recommending for your toddler). The first four ingredients (by weight) are water, organic tomato puree, organic macaroni stars and organic evaporated cane juice. Uhh…Annie, sweetheart, stop being fancy and call a spade a spade: it’s sugar…and lots of it. So much so that the sugar is listed way before any mention of cheese (even though this particular “dish� is touted as pasta in a tomato and cheese sauce.) Sounds to us like Annie needs to spend a little more time in the kitchen (or possibly on some reputable nutrition sites) before she tries shilling this stuff as anything resembling healthy!

O Organics (Safeway Brand) Organic Yellow Corn Tortilla Chips

There’s simply no other way to put this: A chip is a chip is a chip. And what could make it worse? This chip (is a chip, is a chip…) is made of corn. Corn people. Need further proof to stay away? Uhh…they’re a chip…and they’re made of corn. Nuff said, we think!

Nabisco 100 Calorie Packs - Oreo Candy Bites

The whole 100 calorie serving size has become somewhat of an obsession in our culture as of late, with food manufacturers scrambling to get their newly downsized products stocked on supermarket shelves. On the plus side (see, where not all Debbie Downer here at Mark’s Daily Apple!), the products are all 100 calories, and yes, exercising portion control is always admirable, but at the end of the day, they’re still (pretty much) the same garbage in recycled packaging. Also, if we’re being honest here, have you seen how small those “sensible� serving sizes really are? Realistically, the only person that benefits from the smaller serving sizes is manufacturers, who are able to continue distributing the same food (using the same recipe, same manufacturing equipment, same factory, same workers, etc) while charging at least double the price.

Gatorade Tiger

You’ve just exercised, you’re worn out, you’re thirsty, you need to replenish, and what could be more refreshing than sucking down 25 grams of sugar. That’s right folks: Gatorade, the very drink developed by athletes for athletes is nothing more than sugar water. And other so-called health beverages aren’t really that healthy either: Odwalla, which touts itself as “nourishing the body whole,� contains about 30 grams per serving (which, it should be noted, is only half of the bottle) and we’d love to tell the folks over at Vitamin Water where they can stick their vitamins!

Activia

If you made your food purchasing decisions based on the quality of a product’s web site, one look at the Activia portal and you’d be convinced this is quite the super food! While the yogurt is by no means the worst thing in the world, it should be noted that those special little cultures are literally swimming in sugar… in fact, Activia contains 17 g of sugar per 4 oz. serving. Plus… did you see that Saturday Night Live skit? It’ll put you off for life!

Morningstar Farms Chik Patties

If you had to look on the menu, chances are you wouldn’t select a hunk of soy protein isolate, soy protein concentrate and wheat gluten, or, in other words, one of Morningstar Farms’ Chik Patties. And it only gets worse with the addition of wheat flour, corn oil, yellow corn flour and corn starch. One question: is it possible they could squeeze any more corn into this single chicken patty? And also, the package touts 58% less fat, which would be important if this was uhh… 1984 and we still thought that fat was the devil incarnate.

Lean Pockets - Supreme Pizza

Look! It’s got whole grains! It’s lean! It’s got a whole lot of exclamation points and not much else going on, nutritionally speaking that is. Yes, we get it. A Lean Pocket is convenient. You can literally throw it in your pocket and go and, to be honest, they’ve come a long way from the early Hot Pockets. However, at the end of the day, they’re still a pastry, stuffed with mystery meat and plenty of chemical preservatives and they’re absolutely not something that should be considered even remotely healthy.

Healthy Choice Sweet and Sour Chicken

Frozen peach crisp, tempura battered chicken, sweet and sour sauce, what’s not to love about Healthy Choice’s Sweet and Sour Chicken? Yes, the packaging is green, and yes, there are little silhouettes of men running which suggests both that people who eat these exercise and that this meal would satisfy a grown adult (not likely!). However, it should be noted that this meal, in addition to a bunch of decidedly un-healthy chemicals, contains 69 grams of carbohydrates and a whopping 600 mg of sodium. Furthermore, this particular dish was almost universally panned among foodies, with one rather scathing critic noting that it was virtually impossible to mess up sweet and sour chicken but that healthy choice had “achieved the impossible.�

These marketing tricks are sly, but they aren’t fooling the MDA crowd. When you see the words organic, or lean, or whatever claim-du-jour is posted on the packaging approach it with skepticism and a critical eye! To make life even easier, why not just avoid processed and packaged foods altogether? And if you are going to eat a cake, fudge brownies, or toaster pastries, sure, pick the organic version, but at the end of the day you’ve got to remember you’re still eating a cake, fudge brownies or toaster pastries.

TWM tm Flickr Photo (CC)

Further Reading:

More Tuesday 10 Posts

The Sisson Spoof

The Fuming Fuji Fumes On

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Posted: Carbs, Diet, Health, Humor, Hype, Marketing, Pictures, The Tuesday 10

10 Ways to “Get Primal”26

Here at Mark’s Daily Apple, we advocate the Primal Blueprint Lifestyle, that is, a health philosophy that in large part acts to mimic the diet and physical activity of our pre-agricultural ancestors.

And, while we’ve explained in the past what it means to “Get Primal,� we figured what’s not to love about a bulleted list that reminds us how to incorporate these methods into our everyday lives.

Read on to learn how you can get primal on every level on every occasion:

Hike:

Whether it was searching for food, shelter or just greener pastures, our ancestors spent a lot of time taking the heel-toe express! (Though, it wasn’t exactly heel-toe in those days.) These days, of course, we have planes, trains and automobiles to get us from A to B, which means hoofing it has become our least likely mode of transport. To get back to the Primal Blueprint, set aside some time every week to participate in sustained activity as a way to return your body to its natural state (that is, being in a constant state of motion). And, although hiking was the primary modality for sustained exercise for our predecessors, feel free to substitute it for biking or any other low-level physical activity you can do for a long period with little interruption.

Sprint:

Although eat or be eaten is no longer really considered a threat in today’s society, for our ancestors, it was a pretty big (and potentially lethal) deal. The solution? Run fast, run hard, and run for your life! You can incorporate these same theories by adding a series of short sprints into your exercise routine (see Mark explain his sprint routine here). The idea here isn’t necessarily to be the fastest kid on the block (although that would be awesome), but rather to give all you’ve got for a brief period of time. Also, bear in mind that this concept of going hard and fast for a few seconds isn’t limited to the act of sprinting; you could try water sprints, power cycling, jump rope intervals or any other activity that requires short, intense bursts of energy.

Lift Hard:

Think Cavemen killed time pounding weights in a dingy gym? Think again! Our ancestors tested their strength only in real-life situations (as opposed to having a pose-off with the meathead in the cut-off shirt!) and grew strong by doing, for the most part, weight bearing exercises. Naturally, they focused on activities that would help them carry out real life functions. Want to work out like your primal ancestors? Try weight bearing activities such as squats or dead lifts, which our ancestors did when lifting a heavy rock or log for building; lunges, which mimic the action of transversing steep terrain or stepping into a throw; pull-ups and standing rows to mimic the movement of pulling a heavy object towards the body; pushing, to mimic the motion of… well, pushing things; and twisting motions such as medicine ball throws or cable woodchoppers, which our ancestors did when throwing spears or hoisting objects. For a new challenge (and an exercise that combines just about all of the above motions, try the Turkish get-up:

Ditch Grains and Sugar:

With the tagline “so simple even a caveman could do it,� the commercial suggests that our ancestors were, well, not the sharpest tools in the shed. But, clearly they were smart enough to shun grains and sugar (a feat that the majority of current day Americans have yet to accomplish). In fact, according to some anthropologists, our ancestors only consumed about 80 g of carbohydrates per day, largely because sources of carbohydrates – such as grains, beans and potatoes – are toxic in raw form. To keep it primal, avoid all grains, including bread, pasta, rice and noodles, and all refined sugar. It should also probably be noted that the majority (if not all) of processed foods are packed with carbs - either in the form of a grain, sugar, or both - so it’s best to cut those out too!

Eat Meat and Fish:

When dinner time rolled around for our ancestors, they weren’t exactly reaching for the yellow pages! Instead, they were reaching for a spear, ax or some other weapon to catch their meal. While we’re certainly not advocating that you begin hunting for your own entrees (people might talk!) we do recommend that you begin thinking about your diet in a way that resembles their dietary habits. That is, if you can’t catch it or find it in nature, you can’t eat it. In short, opt for meat and fish and don’t get hung up on the fat content. Not only is fat integral to health, it will also help keep you feeling satiated longer!

Eat Berries, Nuts and Unbridled Amounts of Veggies:

Again, when selecting foods, remember that you’re playing the role of the hunter and gatherer, so feel free to indulge in foods you would find in nature. Specifically, the Primal diet recommends berries, which are low in sugar and packed with vitamins, antioxidants and other beneficial nutrients, and nuts, including walnuts, brazil nuts, macadamias and almonds (but not peanuts which are a legume and should also be avoided for fear of aflatoxins). When it comes to vegetables, seek out root vegetables including carrots, turnips, parsnips, rutabagas and Swede (but not potatoes or other starchy, high-carb varieties), leafy greens, tomatoes and other brightly-hued vegetables (which not only add color to dishes, but also seriously improve the nutrition value).

Drink Water:

Although there is some back and forth about how much water our early ancestors actually consumed (with some anthropologists suggesting that early man got most of his water from the vegetables he consumed as opposed to risking his life standing in line with the other predators and prey at the local waterhole), the reality is that even if early man didn’t consume that much pure water, he certainly wasn’t reaching for a Coke. Get back to your primal roots by ditching the Gatorade, the soda (including the diet ones – they’re nearly as bad!) and especially the juice. All you really need is water, and lucky for you, it’s as easy as turning on the tap.

Sleep Smart:

When the sun went down, early man started prepping for bed. When the sun sets today, most men (and women) will do the dishes, watch Grey’s Anatomy, finish up paperwork, pay bills and check their email before falling asleep with the television blaring Conan O’Brien. No offense to Mr. O’Brien, but when nature starts heading to bed, so too should you. To catch Zzzs like our ancestors, remove all electronics from the bedroom and focus on creating an environment that is dark, quiet and serene. Also, while it might seem counterintuitive to not close the blinds, allowing natural light to be your wake-up call is far more refreshing (and natural) then waking to the shrills of an alarm clock.

Relax:

As much as we harp on about how hard early man had it (what with having to work hard to survive and all that), make no mistake, early man liked his downtime too! Unlike our ancestors, however, many of us tend to spend our downtime plunked in front of the TV or computer engaged(?) in mindless activity for hours on end. To get back to our primal roots, select an activity that will clear your mind and help you recharge and refocus. And don’t forget that part of this getting up and moving around a bit.

Crack a Coconut, Spear your Dinner and Sleep in a Cave:

Ok, maybe we’re kidding on this last one. But imagine how primal it’d make you feel!

mutbka, Jasmic, hrtmnstrfr, Bern@t, Genista, paurian, Snap, jahdakine, Mai, OnuRoca Flickr Photos (CC) and nightowl27 YouTube Clip

Further Reading:

My Knee is Killing Me… No Really.

Would Grok Chow the Cheese Plate?

What Mark Eats in a Day

Posted: Diet, Fitness, Health, How To, Nutrition, Personal Improvement, Primal Health, Stress, The Tuesday 10, Videos

Top 10 Ingredients that Will Make Your Meals Pop8

Want to add more pizzazz to your meal but don’t want to compromise on nutrition? Not a problem, when you select any of the following ingredients to spice up your next meal.

Fresh Herbs:

Ditch the dried, bottled spices and get thee to your local produce aisle (or, even better, farmers market) and pick out the real deal: fresh, all-natural spices. Select fresh basil for an Italian-inspired salad of mozzarella and heirloom tomatoes or in a marinade for meat or grilled vegetables using 6 tbsp olive oil, 3 tbsp minced basil, 2 tbsp red wine vinegar, 1 clove of garlic, and salt and pepper to taste. Other popular fresh spices include dill, which is particularly tasty when added to sour cream as a vegetable dip or sauce for poultry and fish. A few sprigs of fresh rosemary, meanwhile, can be combined with 2 tablespoons of olive oil, 4 teaspoons of balsamic vinegar, 2 teaspoons of fresh lemon juice and a pinch of onion powder as a sauce for oven baked chicken or combined with salt, pepper and 1/3 teaspoon of nutmeg to add an interesting flavor to oranges.

Fresh Garlic:

Although it’s not likely to win you any friends, adding fresh garlic to…well, just about everything, makes it taste just that little bit better. For a delicious salad dressing (or a meat marinade) that will satisfy even the most discerning of tastebuds, combine 1/3 cup oil, 1/4 cup of cider vinegar, 1 crushed clove of garlic, 1 tablespoon of A1 steak sauce and salt and pepper to taste. Use garlic to add zip to steamed or sautéed vegetables (asparagus, spinach, kale, broccoli and cauliflower particularly come alive with a touch of garlic) or add to a simple marinara sauce or pesto sauce to top off your next baked spaghetti squash. Alternatively, try roasting the garlic and then slathering it under the skin of poultry before roasting to add a unique flavor.

Indian Spices:

Love Indian food but hate all those heavy rice and bread dishes? Not to worry – there’s plenty of things that you can do with the spices that won’t compromise your nutrition goals. Consider combining curry powder, for example, with natural Greek yogurt and a touch of lime juice to create an East Indian marinade ideal for chicken (for best results, add in last 5 minutes of cooking) or as a dipping sauce for vegetables (of the hot or cold variety). Curry powder can also be used to add spice (literally!) to devilled eggs, egg salad or chicken salad or to liven up soups. Popular Indian spice garam masala (a combination of cardamom, cloves, cumin and cinnamon), meanwhile, can be added to creamed spinach or to add flavor to lamb or shrimp dishes.

Wasabi:

Once relegated to sushi and the odd slab of tuna, wasabi is stepping out as one of the hottest (both literally and figuratively) spices in the kitchen! In powder form, wasabi can be added to cashews and walnuts to spice up snack time, or combine 1 tbsp dry wasabi with 1 tbsp soy sauce, 3 tbsp rice vinegar and a drop of oil to make a seriously delicious salad dressing. Another great recipe, meanwhile, is a meat or cooked vegetable wasabi aioli dip. To make, blend 2 egg yolks, 1 tbsp lemon juice, 1 tbsp wasabi and 1 clove of garlic in a mixer. Slowly drizzle in 1/2 cup olive oil and blend until mixture thickens.

Fresh Ginger:

Another sushi staple, fresh ginger can add flavor way beyond a run-of-the-mill California roll. For a tasty, Asian-inspired salad dressing, combine 2 cloves garlic, 1 inch fresh peeled ginger root, the juice of one lemon, a drop of oil, 1/2 tsp soy sauce and pepper in a food processor until blended thoroughly. Allow to stand for 30 minutes before serving. For a quick and simple stir fry, lightly steam 1 bunch of broccoli florets and then stir-fry for 1-2 minutes until tender. Add 2 tsps grated fresh ginger and 1 clove of garlic and sauté for 60 seconds. Then add 2 tbsp soy sauce and 1 tbsp dry sherry, top with 3 tbsp slivered almonds and serve. To add Asian-flare to fall-themed soups, try this recipe for creamy carrot and ginger soup: Trim 1 1/2 pounds carrots and cut into 1� pieces, transfer to pot and add 4 cups of water and 1/2 tsp salt. Bring to a boil, reduce and cook uncovered for about 35 minutes or until carrots are very soft. Meanwhile, peel one 5� piece of fresh ginger and grate coarsely. Wrap grated ginger in a paper towel, squeeze to extract juice and discard grated ginger. Transfer cooked carrots to food processor and puree until smooth. Slowly add cooked water, ginger juice and 5 tbsp of heavy cream as you process. Pour mixture back into pot, add salt and pepper to taste and heat thoroughly.

Chili Peppers:

On the most obvious level, chili peppers are a great ingredient in carb-friendly chili dishes, but there culinary uses are far more extensive. Dice up jalapenos to spice up your next omelet or salad or as a topping for oven backed chicken or cooked cabbage dishes. For a decidedly more spicy take on warm nut mixes, combine 3 cups pecan halves, 2 tbsp melted margarine, and 1/2 tsp each of ground cumin, cayenne pepper, ground thyme, ground nutmeg and salt and pepper to taste and heat in 350 oven for 15 minutes stirring occasionally to prevent burning. Another great pepper-based recipe is a lima bean (which although high in carbs, contain a hefty dose of fiber to offset their glycemic index) and peppers, recipe that combines 10 oz cooked baby lima beans, sautéed green and red pepper strips (about ½ cup each) and one finely chopped cayenne pepper. It’s a recipe even your kids will enjoy!

Salsa:

A discussion of chili peppers wouldn’t be complete without giving salsa an honorable mention. And, while, there’s always tomato salsa, what fun is that? Instead take a walk on the wild side with some of these unusual salsa mixes. For a fruity – yet low sugar – salsa, zest 4 tbsp of orange and then peel and cut (removing any white pith) the remainder. Then coarsely chop 2 cups of fresh cranberries and throw in a bowl with orange. To this mixture, add 1/4 cup of minced onion, 2 tbsp minced cilantro, 1 tbsp minced ginger root and minced chilies (jalapeno or Serrano work best) and mix until blended. Let sit 3-4 hours before serving. Another innovative salsa recipe that is sure to become a summer-time favorite is cucumber salsa that tastes amazing when paired with grilled chicken or fish or as an accompaniment to Greek-inspired salads with crumbled feta. To make, remove seeds of 1 large cucumber, chop and place in mixing bowls. To that, add 1 clove of minced garlic, 2 tbsp diced poblano chili pepper, 1 tbsp diced onion and 1 tbsp fresh chopped cilantro. Then, stir in 2 tbsp lime juice, a splash of oil, 1 tbsp grated lime zest and salt and pepper to taste.

Vinegar:

If the Brits got one thing right, it’s that vinegar can go with just about anything! A foundation for many a salad dressing (just look at how many times it got a mention in the above posts!) vinegar also serves as a great dressing for warm vegetables. For roasted vegetables, combine 1 quart of red wine vinegar with 1 handful or dried, crushed rosemary sprigs. Bring to boil in non-reactive pan, simmer 8-10 minutes, and then pour into mason jar. For best results, let sit for two weeks so that flavors mingle. Balsamic vinegar, meanwhile, can be used, as is, to add flavor to asparagus, broccoli, even raspberries or strawberries.

Citrus Juice:

Much like vinegar, citrus is another popular ingredient in salad dressings, roasted vegetables, meat marinades, salsas and more. Some of our favorites here at MDA? A chili lime sauce perfect for poultry and fish made by combining 7 medium minced garlic cloves, 2 tbsp salt, ¼ cup fresh lime juice, 2 tbsp olive oil, 1 tsp sugar, 1 1/2 tsp ground chipotle chili. Another popular sauce perfect for summer veggies? A lemon caper sauce made with 2 tbsp fresh lemon juice, 2 tbsp minced red onion, 1 tbsp olive oil, 1 tbsp chopped drained capers, 1 tsp chopped fresh thyme and 1/2 tsp grated lemon peel.

Butter:

A little dab of butter never hurt anyone, so don’t be afraid to use it to add flavor to just about any dish! What to avoid? Using so much butter that your vegetables are literally awash in oil and lose all signs of freshness!

Now, what was that you were saying about another boring dinner??

(nz)dave, Muffet, Frenkieb, Hello Serjiy, y x l, nicodeemus1, Zeetz Jones, Felicea, ccsdteacher, tiny banquet committee Flickr Photos (CC)

Further Reading:

More Tuesday Top Ten Lists

SlashFood: Spice Gun

Modern Forager: How to Buy Herbs and Spices

Posted: Carbs, Diet, Health, How To, Nutrition, Recipes, The Tuesday 10

10 True Old Wives’ Tales: Take 28

Turns out, we have a lot of wannabe detectives in our midst! Our last post on which old wives’ tales were in fact true got such a great response we figured we’d give you 10 more to add to your repertoire!

Read on to learn 10 more true old wives’ tales:

1. The Tale: Hot Tubs Lower Sperm Count

Turns out, taking a dip in a hot tub (or just taking a hot bath) can actually lower sperm count. In a three-year study conducted by researchers at the University of San Francisco, it was found that men who had previously wallowed in hot water for an hour or more experienced a 491% increase in sperm counts after switching to showers for three- to six-months. The science behind all of this? Guys’ little swimmers need cooler climes to develop, a fun fact that mother nature took into account when she designed the male anatomy the way she did!

2. The Tale: Feed a Cold, Starve a Fever

Like many old wives’ tales, there is an absolute ton of conflicting research, especially when it comes to matters regarding cold care. However, when it comes to the old adage “feed a cold, starve a fever,� you’re grandmother might actually be on to something! According to a study conducted by researchers at the Academic Medical Center in Amsterdam, test subjects who fasted overnight and were then given only water the next day demonstrated elevated levels of a compound known to fight infections linked to fevers. A control group who were given meals, meanwhile, experienced higher amounts of a compound thought to tackle viral infections such as colds. However, since the study was incredibly small – involving only six volunteers – we’d recommend that since both fevers and colds can cause fluid loss, drink plenty of liquids to prevent dehydration. And, if you’re up to eating, dig in!

3. The Tale: I Can Feel It in My Bones

If we had a dime for every time we’d heard an old person lament that they could feel the onset of snow/rain/a light drizzle in their bones, we’d…well, we’d be wealthy enough to have retired long ago! But, turns out, granny might have the chops for a post-retirement career as a meteorologist. In a study of 130 patients with osteoarthritis and rheumatoid arthritis conducted by researchers at the Instituto Poal de Reumatologia in Barcelona, it was determined that arthritic patients did actually experience increased joint pain when there was a drop in atmospheric pressure (which, in the weather forecasting community, is generally recognized as a sign of future precipitation.) Our verdict? Next time great uncle Eddy complains his knee is acting up, throw an umbrella in your bag!

4. The Tale: Fish is Good for Your Brain

Want to keep your brain as fit as the rest of your body? Then you’d better up your fish consumption, because a 2006 study by researchers at Tufts University in Boston found that people with the highest blood concentration of DHA (a fatty acid found in many varieties of fish) had a 50% reduction in their risk of developing dementia or Alzheimer’s disease. If you’re a lost cause but you’d like your children to be braniacs, take heed of a recent study by folks at the National Institute of Health that suggests that children born to mothers who ate more fish and other seafood while pregnant were smarter and had better developmental skills than their peers born to mothers who ate less or none. As such, current American Heart Association guidelines recommend two servings of fish per week for optimum health. For best results, opt for low-mercury varieties – which is particularly important for pregnant women as surplus mercury can harm the developing fetus – such as shrimp, wild salmon or catfish and/or add a high-quality fish oil supplement.

5. The Tale: Cranberry Juice Prevents Urinary Tract Infections

When a UTI hits, most people would drink (or do) just about anything to get rid of the pain. And now, there’s proof that cranberry juice might actually work. According to a study by Israeli researchers, cranberry juice (and blueberry juice too!) inhibits a type of bacteria commonly associated with infections by clinging to the walls of the bladder and creating a teflon-like coating that is inpenetrable to UTI-causing bacteria. A follow-up study published in the Canadian Journal of Urology in 2002, meanwhile, showed that those who drank three cups of cranberry juice daily for one year experienced one fewer UTI than their peers in the placebo group.

6. The Tale: Long Labor Means a Boy

Of all the old wives’ tales, those surrounding pregnancy are perhaps the most popular (and perhaps the most widely disputed!). However, according to a study conducted at Dublin’s National Maternity Hospital of 8,075 births, the gem about a long labor being a sign of a baby boy just might be true! According to the study, births of male infants were significantly more likely to require oxytocin augmentation, fetal blood sampling (an indication of fetal distress), forceps delivery or Caesarean section. While the researchers acknowledge that male infants typically have larger head circumferences than their female counterparts, they note that this factor “would not fully explain the sex difference.â€� Commenting on the study findings, the researchers note that “when we say ‘it must be a boy’ as a humorous explanation of complications of labor and delivery we are scientifically more correct than previously supposed.â€�

7. The Tale: Wrap Up Warm to Stave Off a Cold

Again, another old wives’ tale that is founded on some pretty contradictory research. Until recently, it was widely believed that your mothers’ assertions that wrapping up warm would stave off a cold were actually – scientifically proven to be – incorrect. However, a 2005 study conducted by researchers at the University of Cardiff in Wales found that participants who had their feet dunked in a bucket of cold water were twice as likely to catch a cold as those who were not dunked. Reflecting on these findings, the researchers speculate that the cold temperatures may have restricted circulation, which in turn decreases germ-fighting immune cells, leaving you more susceptible to a cold. It should be noted, however, that even the researchers who conducted this study felt that more research was necessary to prove the theory!

8. The Tale: Swimming Within an Hour of Eating Will Give You Cramps

According to the Winnipeg Regional Health Authority, this one might actually be true. You see, after a meal, blood is diverted to the digestive tract to help assist with the digestive process. Exercise, on the other hand, also causes blood diversions. So, it makes sense that if you’re digesting food while exercising vigorously, not as much blood would be available for the muscles, resulting in cramps. How to gage whether you’re swim ready? If you can honestly say that after eating that meal, you’d be comfortable going for a light jog around the neighborhood, you will most likely be fine in the pool!

9. The Tale: Shaving Your Legs Makes the Hair Grow in Thicker and Coarser

A favorite saying of mothers desperate to prevent their young daughters from taking a razor to their legs, this one might actually be true (on a technicality). According to dermatologists, natural hair tapers at the end, whereas hair that is cut with a razor is cut across its midshaft, giving it a thicker appearance and courser texture. Is the hair actually thicker? Well no, but if you continue to always cut the hair at its midshaft, the stubble will always appear coarser and will also contrast more against the color of the skin.

And finally, just for fun:

10. Holding a Knife or Axe During an Eclipse Will Result in Injury

Uhh…duh. It seems entirely plausible that a person wielding a sharp implement in pitch darkness could hurt themselves (or, as various slasher flicks would lead us to believe) someone else!

Check back every Tuesday for an all new Tuesday 10 list! And keep us honest in the comment board!

anygryf, themikebot, limonada, colodio, colodio, MQuimayousie, digiart2001, ARKNTINA, Brian Warren, th3ph17 Flickr Photos (CC)

Further Reading:

Top 10 True Old Wives’ Tales

Top 10 Wackiest Health Myths

Posted: Health, Humor, Hype, The Tuesday 10