http://www.miketuritzin.com/writing/eating-healthily-for-3-a-day/

Protein. That protein is good for your body is no surprise. It may be a surprise to learn that most Americans eat too much protein and in forms such as red meat that are not healthy ways of getting protein. Beans, nuts, peas, lentils, and soy products are all great ways to get the right amount of protein in a vegan diet.

Energy. When following a healthy vegan diet, you will find your energy is much higher. This blog post in Happy Healthy Long Life describes how NFL tight-end Tony Gonzalez started eating vegan and gained energy–while playing football.

Cow’s milk dairy. The human body is not designed to digest cow milk and cow milk dairy products, yet the idea of milk being healthy is pushed through advertising. As many as 75% of people in the world may be lactose intolerant and many people suffer from undiagnosed milk allergies or sensitivities. By eliminating cow’s milk from your diet, you are improving your overall health.

Read the whole list here
http://www.nursingdegree.net/blog/19/57-health-benefits-of-going-vegan/

First from VegWeb

Kale Chips

Simple Directions:
Pre-heat oven to 350 degrees Fahrenheit.

Wash and de-stem kale. Chop or tear into “chip” size pieces.

Spread onto baking sheet. Pour the apple cider vinegar, oil and seasoning (1-2 tablespoons) onto kale. Mix to coat all pieces.

Bake for 10 minutes or until crispy. Serve immediately!

Makes: 3-4 servings, Preparation Time: 3 minutes, Cooking Time: 10 minutes

That sounds simple enough but what if you’re a raw vegan? try this one from renegadehealth
Ingredients:

2 head Kale, Washed and Torn
¾ cup Tahini
¼ cup Tamari
1/4 cup Cider Vinegar
½ cup Water
2 scallions
1 clove garlic
1 lemon (juice of)
¼ teaspoon Sea Salt
1/4 cup of nutritional yeast

Preparation:

Place kale in a large mixing bowl. Combine the rest of the ingredients in a blender and blend until smooth to get a thick consistency. You may have to add more water. Pour over kale and mix thoroughly with your hands to coat the kale. You want this mixture to be really glued onto the kale.
Place kale onto a Teflex sheet, on top of a mesh dehydrator screen, and dehydrate for 6 hours @ 115 degrees. You’ll need to use two trays. Rotate kale occasionally to dry uniformly.

There are two different recipes to help you with your crunchy snack attack that will satisfy and give you a good daily dose of leafy greens.

You’ll notice, by the way, that many of the tips below have you looking at a food product’s nutrition label and ingredients list for information. If you haven’t become expert at this, time to study up. Go straight to the source — the U.S. Food and Drug Administration — via the Internet at www.fda.gov, put “nutrition facts” into the search line, then click on “go” for a full menu of food-labeling information.

1. Rule number one: Buy fresh food! There is no simpler, no easier, no plainer measure of the healthiness of your food than whether it comes in boxes and cans or is fresh from the farm or the fields. If more than half your groceries are prepared foods, then you need to evolve your cooking and eating habits back to the healthy side by picking up more fresh vegetables, fruits, seafood, juices, and dairy.

2. Shop the perimeter of the store. That’s where all the fresh foods are. The less you find yourself in the central aisles of the grocery store, the healthier your shopping trip will be. Make it a habit — work the perimeter of the store for the bulk of your groceries, then dip into the aisles for staples that you know you need.

3. Think of the departments (dairy, produce, meat, and so on) as separate stores within the supermarket. You wouldn’t shop at every store at a mall the same way, would you? You know better than to idly browse through a jewelry store, don’t you? So apply the same approach to the grocery store. Target the sections that are safe to browse through — the produce section, primarily — and steer clear of the dangerous sections (the candy, ice cream, and potato chip aisles).

4. Shop with a list. Organize your shopping list based on the tip above — that is, by the sections of the store. This will have you out of the supermarket at the speed of light. If you’re a woman, consider getting your husband or son to do the food shopping, says Joan Salge Blake, R.D., clinical assistant professor of nutrition at Boston University’s Sargent College. The latest survey from the Food Marketing Institute shows that compared to women, men are more likely to buy only what’s on the grocery list. But shopping with a list has benefits beyond speed and spending. By lashing yourself to the discipline of a well-planned shopping list, you can resist the seductive call of aisle upon aisle of junk food, thereby saving your home, your family, and yourself from an overload of empty calories.

5. Food-shop with a full stomach. We’re sure you’ve heard this one before, but it’s worth repeating. Walking through the grocery store with your tummy growling can make you vulnerable to buying anything that isn’t moving, says Blake. If you can’t arrange to shop shortly after a meal, be sure to eat an apple and drink a large glass of water before heading into the store. View healthy snack ideas and recipes.
via rd.com

The findings suggest the trend of bigger plates and portions that has been noticed recently and linked to obesity may have been in the works for much longer, the researchers suggest.

“I think people assume that increased serving sizes, or ‘portion distribution’ is a recent phenomenon,” said Brian Wansink, director of the Cornell Food and Brand Lab. “But this research indicates that it’s a general trend for at least the last millennium.”

In his lab, Wansink and his colleague investigate eating behaviors and how they might link to the current obesity epidemic in the United States and elsewhere. One factor they have linked to being overweight is large food portions, which can cause people to overeat.

Wansink teamed up with his brother Craig Wansink, a religious studies professor at Virginia Wesleyan College, to look at how portion sizes have changed over time by examining the food depicted in 52 of the most famous paintings of the scene from the Last Supper.

“As the most famously depicted dinner of all time, the Last Supper is ideally suited for review,” Craig Wansink said.

From the 52 paintings, which date between 1000 and 2000 A.D., the sizes of loaves of bread, main dishes and plates were calculated with the aid of a computer program that could scan the items and rotate them in a way that allowed them to be measured. To account for different proportions in paintings, the sizes of the food were compared to the sizes of the human heads in the paintings.

The researchers’ analysis showed that portion sizes of main courses (usually eel, lamb and pork) depicted in the paintings grew by 69 percent over time, while plate size grew by 66 percent and bread size grew by 23 percent.

Both Wansinks suggest that as food has become more available over the last millennium, the way people, including artists, view and depict food has changed accordingly, with the same dinner scene being viewed as having more on the table in more recent decades and centuries.

The results of the study are detailed in the April issue of the International Journal of Obesity.

via livescience

Why Does a Salad Cost More Than a Big Mac?

via good.is

Eat at Your Own Risk

1. Hot Dogs
2. Fugu
3. Ackee
4. Peanut Panic
5. Leafy Greens
6. Not Exactly Sweet as Pie
7. Tuna Terrors
8. Cassava
9. Coffee
10. Mushrooms

via time

roasted_delicata_salad_recipe

1/2 pound / 8 oz / 230 g small fingerling potatoes, washed and dried

3/4 pound / 12 oz / 340 g delicata squash
1/4 cup / 60 ml extra virgin olive oil
scant 1/4 cup / 50 ml white miso
scant 1 tablespoon harissa paste
3 tablespoons freshly squeezed lemon juice

1 1/2 ounce / 45 g kale, de-stemmed and finely chopped

4 radishes, very thinly sliced
1 1/2 ounces / 45g Marcona almonds, toasted pepitas, or other toasted nuts

Preheat the oven to 400F / 200C degrees. If the potatoes aren’t tiny, slice them into pieces no larger than your thumb. Cut the delicata squash in half length-wise, and use a spoon to clear out all the seeds. Cut into 1/2-inch wide half-moons. You can leave the peel on these squash.

In a small bowl whisk together olive oil, miso, harissa. Place the potatoes and squash in a large bowl with 1/3 cup / 80 ml of the miso-harissa oil. Use your hands to toss well, then turn everything out onto a baking sheet. Bake until everything is baked through and browned, about 25-30 minutes. Toss once or twice along the way after things start to brown a bit. Keep an eye on things though, you can go from browned to burned in a flash.

In the meantime, whisk the lemon juice into the remaining miso-harissa oil. Taste, it should be intensely flavorful, but if yours is too spicy or salty, you can dilute it with a bit more olive oil or lemon juice. Stir the kale into the leftover dressing and set aside.

Place the warm roasted vegetables in a bowl and toss with the kale mixture, radishes, and almonds.

via 101cookbooks

“We need this reference value in the same way we’d need to know how many pieces of wood to build a certain size house,” said San Diego registered dietitian Janice Baker, a certified diabetes educator. “Everyone’s body needs different amounts of energy based on height, weight, activity level, age and other factors. A calorie is not good or bad. It just is.”"

via latimes

Sadly, in the next 18 minutes when I do our chat, four Americans that are alive will be dead from the food that they eat.

My name’s Jamie Oliver. I’m 34 years old. I’m from Essex in England and for the last seven years I’ve worked fairly tirelessly to save lives in my own way. I’m not a doctor. I’m a chef; I don’t have expensive equipment or medicine. I use information, education.

I profoundly believe that the power of food has a primal place in our homes that binds us to the best bits of life. We have an awful, awful reality right now. America, you’re at the top of your game. This is one of the most unhealthy countries in the world.

Can I please just see a raise of hands for how many of you have children in this room today? Please put your hands up. Aunties, uncles, you can continue … Put your hands up. Aunties and uncles as well. Most of you. OK. We, the adults of the last four generations, have blessed our children with the destiny of a shorter lifespan than their own parents. Your child will live a life ten years younger than you because of the landscape of food that we’ve built around them. Two thirds of this room, today, in America, are statistically overweight or obese. You lot, you’re all right, but we’ll get you eventually, don’t worry.