By Kimberly Beauchamp, ND

Kimberly Beauchamp, ND, earned her bachelor’s degree from the University of Rhode Island and her Doctorate of Naturopathic Medicine from Bastyr University in Kenmore, WA. She cofounded South County Naturopaths in Wakefield, RI. Dr. Beauchamp practices as a birth doula and lectures on topics including whole-foods nutrition, detoxification, and women’s health. 

Copyright © 2008 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.

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Invest in a good grinder and grind your coffee beans just before using for the richest flavor. Keep coffee makers clean—the oily residue in the pot affects the flavor of the next brewing. Use two tablespoons of coffee per six ounces of water. There are numerous ways to prepare coffee, but the three most common are filtered, French press, and espresso.

Filtered coffee is made by pouring hot, but not boiling, water through freshly ground or recently purchased ground coffee. The water should pass through the grounds only once.

French press coffee uses a special cylindrical glass container with a filter plate on a plunger. The coffee grounds and hot water steep together for three to four minutes, then pushing down the plunger separates the grounds from the brewed coffee.

Espresso is a high-pressure extraction of the volatile oils of the bean. The espresso machine uses steam and water for a deeper, more intense flavor, with less caffeine and bitterness. Beans selected and roasted specifically for espresso are available. One “shot” of espresso is about 1 ounce. Some espresso drinks, including cappuccino and lattes, are made by steaming milk and adding it in varying proportion to the brewed espresso. Other espresso drinks, such as an Americano, combine espresso with hot water (or cold water for an iced Americano).

Buying and storing tips

Coffee may be purchased in bulk, cans, or vacuum-sealed bags at most health food and grocery stores and in specialty coffee stores. For the best flavor, purchase whole beans and grind them at home just before using. Store whole roasted beans in an airtight container in a cool, dry place for up to two weeks. For longer storage, freeze whole beans for up to three months. Ground coffee can be refrigerated in an airtight container for up to two weeks.

Varieties

There are hundreds of different coffee species, the two most common being robusta and arabica. Robusta is a hardier plant that grows at lower altitudes and produces beans with a harsher flavor and higher caffeine content. The arabica plant grows at high altitudes (3,000 to 6,500 feet) and produces beans with a smoother, more elegant flavor and slightly less caffeine.

Roasting times greatly affect the color and flavor of coffee—the longer the beans are roasted, the stronger the flavor. Among the most popular roasts are American, French, Italian, European, and Viennese. American roast or regular roast beans are medium-roasted for a moderate brew. French roast and dark French roast are heavily roasted, yielding deep chocolate brown beans and producing a stronger coffee. Italian roast are heavily roasted, glossy, brown-black beans that are strongly flavored and used for espresso. European roast contains two-thirds heavy-roast beans blended with one-third regular-roast; Viennese roast reverses those proportions. Instant coffee is a powdered coffee made by heat-drying freshly brewed coffee. Freeze-drying coffee removes water content by means of a vacuum, with the coffee solidly frozen and preserved during the process. Bottled coffee drinks are also available, with milk, sugar, and other sweeteners and flavors.

No matter the variety, all types of coffee contain significant amounts of caffeine, with the exception, of course, of decaffeinated coffee. Decaffeinated coffee is produced by one of two methods. Caffeine can be chemically extracted with the use of a solvent, which must be completely washed out before the beans are dried. Using the Swiss water process, the beans are steamed, then the caffeine-rich outer layers are scraped away. The solvent method compromises the flavor of the coffee. The Swiss water process is considered the most desirable method.

Here is the approximate caffeine content of a variety of coffee products. Keep in mind that the numbers provided are not exact:

Copyright © 2008 Healthnotes, Inc.  All rights reserved.  www.healthnotes.com

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.

http://www.organicvalley.coop/erootnl/dec09.html.

Healthnotes Newswire (December 4, 2008)—Despite the dozens of new reduced-fat and low-calorie foods introduced into the market each year, a return to the breakfast table may be the most important step you can take for reaching and maintaining a healthy body weight. In the battle of the bulge, breakfast appears to be the most important meal of the day.

Less breakfast, more pounds

Researchers have been tracking the nation’s health and the state of our diets for decades through the National Health and Nutrition Examination Surveys (NHANES). In the latest round of surveys, 12,316 adults provided information on their health habits, diet, height, and weight. The study authors analyzed this information to determine how eating breakfast may affect diet choices during the rest of the day and our waistlines over the long run.

Female study participants who reported eating breakfast regularly were thinner than non-breakfast eaters. As well, among both male and female participants, those who ate a low-energy-density breakfast, such as whole grain cereal, tended to eat lower energy density foods throughout the rest of the day.

Energy density refers to the amount of calories in a given volume of food. Donuts and pie, with many calories per serving, have high energy density. Vegetables, fruit, and grains, with fewer calories in a large portion, have low energy density. This connection between a healthy, low-energy-density breakfast and continuing to eat lower energy density foods throughout the rest of the day may be one reason why healthy breakfast eaters tend to be thinner.

For men in the study, those who ate the highest energy density breakfasts, typically consisting of items such as pastries, donuts, juice drinks (not 100% fruit juice), and meal replacement bars were more likely to be overweight or obese than men eating low-energy-density breakfasts, such as oatmeal or whole grain cereal, milk, and fruit.

For all study participants, those who ate the highest energy density breakfasts had a lower-quality diet overall. People who ate a less healthy, high-energy-density breakfast also ate fewer vitamins and minerals and less fiber, again confirming that eating a healthy breakfast may set the stage for healthier food choices throughout the rest of the day.

Best breakfasts

Make breakfast a regular habit for a healthy weight and a healthier diet.

• Fill up with healthy, low-energy-density food such as whole grain cereal with fruit and low-fat milk, oatmeal and fruit, or whole grain toast with peanut butter.

• Skip the donuts, pastries, sausage, bacon, and other high-fat, low-nutrition breakfast foods.

• Include some protein in your breakfast. Try peanut butter or other nut butters, a hard-boiled egg, or low-fat dairy such as skim milk or low-fat plain yogurt with fresh or frozen fruit. Protein will keep you full longer.

• Even if you’re in a rush, don’t skip breakfast. Try a banana and a handful of almonds, which are easy to eat on the run.

• Don’t be fooled by so-called “healthy” foods. Even bran muffins and whole grain bagels can pack close to half your daily calorie allotment, making it harder to stick with your healthy eating goals.

Suzanne Dixon, MPH, MS, RD, an author, speaker, and internationally recognized expert in chronic disease prevention, epidemiology, and nutrition, has taught medical, nursing, public health, and alternative medicine coursework. She has delivered over 150 invited lectures to health professionals and consumers and is the creator of a nutrition website acclaimed by the New York Times and Time magazine. Suzanne received her training in epidemiology and nutrition at the University of Michigan, School of Public Health at Ann Arbor.

Copyright © 2008 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.

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 Healthnotes provides you with information about common health concerns, homeopathic remedies, herbal remedies and drug interactions.  Click here to visit Healthnotes.

Preparation, uses, and tips

Wash shrimp and pat dry with a paper towel.

Shrimp can be cooked with heads and shells on, or peeled. Cooking shrimp in their shells seals in flavor and juices, but then they must be peeled by diners at the table, a messy job you may want to avoid. If you prefer to cook them peeled, twist off the heads, then, running your finger along the abdomen, lift off the shells.

Shrimp have edible sand veins, actually digestive sacs, that run along their backs. Most smaller shrimp are only peeled, but larger shrimp look more attractive deveined. If you wish to devein a peeled shrimp, run a sharp knife along the vein, then rinse under cold eater to remove the vein and any grit. To devein a shrimp with the shell on, cut through the shell along the vein, then lift the vein out with a toothpick.

Brining shrimp removes excess water and gives shrimp a crunchy texture. To brine shrimp, dissolve salt and sugar in hot water. Add a tray of ice cubes and stir. Place shrimp in the cold solution and soak 30 minutes for peeled shrimp, or 60 minutes for shrimp with shells on.

Shrimp cook very quickly and toughen with heat. The secret to successful shrimp cookery is to not overcook them. Cook shrimp at the last minute and serve them hot.

Pan frying

Rinse shrimp and pat dry with paper towels. Heat a frying pan until hot and add oil. Add shrimp, making sure they are not crowded in the pan, and fry, turning occasionally, for 4 to 8 minutes, depending on size. Shrimp are done when they are opaque in the center.

Deep frying

Pour oil into a wok or deep fryer; it should be at least 1 1/2 inches (about 3.8cm) deep, and the cooker should be less than half full of oil. Heat oil to 375°F (190°C), using a thermometer to monitor temperature. Dip peeled shrimp in batter, drain, then slip them into hot oil. Cook until brown, 2 to 3 minutes.

Simmering

Pour enough cooking liquid (water or broth and herbs and spices) in pan to cover shrimp. Bring to a boil, add shrimp, and reduce heat. Simmer until shrimp are opaque in the center, 3 to 6 minutes, depending on size and whether or not they have been peeled.

Grilling

If shrimp are small, string them on a skewer, then place them 4 inches (about 10cm) above prepared hot coals or fire. Cook until opaque and moist on the inside, 3 to 4 minutes.

Broiling

Place aluminum foil on a baking pan and spread shrimp on top. Place 4 inches (about 10cm) from the heat and broil 2 minutes on each side.

Buying and storing tips

Because most shrimp have been frozen and deteriorate quickly after they’ve thawed, they stay fresher if you buy them still frozen.

When purchasing thawed shrimp, be sure that they smell fresh, without the slightest hint of ammonia. Shrimp should have unstained shells, with no black spots along the sides, a condition called melanosis.

Some shrimp have been dipped in sodium bisulfite or sodium tripolyphosphate to improve appearance and extend shelf life. If you are concerned about these additives, ask your fish seller to show you the box the shrimp were received in.

To store thawed shrimp, unwrap, place them in a bowl covered with a wet paper towel, refrigerate, and prepare and eat them the same day. Frozen shrimp can be stored in its original wrappings in the freezer for up to two months. Take out and use shrimp as you need them, then reseal the bag and return it to the freezer.

To thaw, unwrap, place shrimp in a bowl or pan, cover, and let thaw overnight in the refrigerator. To more quickly, wrap shrimp in waterproof plastic and place them in a sink with cool running water, allowing about 1/2 hour per pound (454g). For fastest thawing, use the defrost cycle of your microwave, allowing 2 to 5 minutes per pound (454g), with equal standing time in between zaps.

Varieties

Shrimp can be sold raw with heads and shells intact; raw with shells on and heads removed; raw and peeled; or peeled, cooked, and deveined. They are sold by the “count,” which is the number of shrimp per pound (454g). Shrimp can be frozen individually (called IQF), or in blocks. Most shrimp sold in U.S. supermarkets and fish markets have been frozen and thawed. Shrimp are also available canned.

There are thousands of varieties of shrimp, but those we eat fit into two categories.

Warm-water shrimp

These tend to be medium to large in size. Types include white shrimp, pink shrimp, and brown shrimp—all of which have pink meat when cooked. Rock shrimp have sweet meat within shells that are difficult to peel. Freshwater shrimp (or Malaysian prawns) come from lakes and river deltas in Asia and can grow to weigh nearly a pound (454g).

Cold-water shrimp

These tend to be smaller, but have firmer, sweeter meat. Pacific ocean pink and Atlantic Northern pink shrimp are usually machine-peeled, cooked, and served as shrimp meat. Spot, sidestrip, and coon shrimp live in North Atlantic waters and are usually sold fresh.

Nutrition Highlights

Shrimp (cooked, moist heat), 3 oz. (85g)
Calories: 84
Protein: 18g
Carbohydrate: 0g
Total Fat: 1g
Fiber: 0g
*Excellent source of: Selenium (33.66mcg), and Vitamin B12 (1.27mcg)
*Good source of: Iron (2.63mg), Niacin (2.20mg), and Phosphorus (116.45mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

Provides 0.3 grams of omega-3 fatty acids

Copyright © 2008 Healthnotes, Inc.  All rights reserved.  www.healthnotes.com

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.

Kimberly Beauchamp, ND, earned her bachelor’s degree from the University of Rhode Island and her Doctorate of Naturopathic Medicine from Bastyr University in Kenmore, WA. She cofounded South County Naturopaths in Wakefield, RI. Dr. Beauchamp practices as a birth doula and lectures on topics including whole-foods nutrition, detoxification, and women’s health.

Copyright © 2008 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.

As subscribed to by Valley Natural Foods.

 Healthnotes provides you with information about common health concerns, homeopathic remedies, herbal remedies and drug interactions.  Click here to visit Healthnotes.

by Eileen Johnson

The American Cancer Society suggests eating 5 A Day from the fruit and vegetable group as one way to decrease your cancer risk. A national program called The Cancer Project, run by physicians, researchers and registered dieticians, states that increasing your intake of fruits and vegetables strengthens your immune system, helps knock out cancer cells and improves cancer outcome.

The more variety of colors you consume, the more protective antioxidant and “phytonutrient” (or sometimes called “phytochemical”) rich elements you will be consuming. This is easier during the summer and fall seasons, when fresh fruits and vegetables are profuse and our activity levels lend themselves more easily to eating in a healthy fashion. This time of year, it may be too easy to visit fast food restaurants and reach for the pop and chips.

What are antioxidants and why are they so important? Antioxidants are molecules that oppose and render free-radicals harmless. Free-radicals are very unstable, destructive and age-promoting molecules that form as a result of natural chemical reactions in the body, wear and tear on the body, exposure to toxins and are promoted by stress. Phytonutrients are compounds found in plants that are thought to display health-protecting, cancer preventive qualities. The brighter the color, the more antioxidant/phytochemical rich the plant is.

Here are some ways you might include these health promoting elements in your diet:

 Start with great recipe books:

• From Animal Crackers to Wild West Beans, Carol Timperly

• Vegetable Heaven, Mollie Katzen

• Nourishing Traditions, Sally Fallon

• Alkalize or Die, Dr. Theodore A. Baroody

• The New Laurel’s Kitchen, Laurel Robertson, Carol Flinders, and Brian Ruppenthal

• The pH Miracle for Weight Loss, Robert O. Young, PhD and Shelley Redford Young

Keep a prepared veggie dish on hand. Vegetable soup is a healthy and warming breakfast or lunch. Here is a great recipe from Alkalize or Die:

1 Tbsp. Butter

2 tomatoes, chopped

1 onion, chopped

2 parsley sprigs

½ C. Shredded cabbage

spinach leaves, chopped

½ C. Celery

1 C. grated carrots

1 beet, grated

Garlic powder and other seasonings

1 quart Water

Melt Butter on low heat, add next 6 vegetables. Cover and let steam 5 minutes. Heat water, add all ingredients and serve.

Plan easy to prepare vegetable wraps for “on the go” days.

Fill spelt, rice or wheat tortillas, or even large leaves of lettuce with: julienne cut red, yellow and green peppers, tomatoes, fresh guacamole, thinly sliced zucchini and red or yellow onion, peas from peapods or broccoli spears. Top with dressing of choice.

Have available pre-cut fruits and vegetables. They are a great ready to eat snack or to accompany a meal. Keeping them ready to go cuts down on preparation time too.

Choose antioxidant rich drinks:

• green tea
• freshly juiced fruits and vegetables
• specially bottled antioxidant drinks like mangosteen, concord or pomegranate.

Go for fruit and nut desserts. My guests are used to seeing cut up fruit and nuts for desserts, sometimes with a low fat vanilla or coconut pudding like Mori Nu Mates or yogurt on top.  And what is a better treat in the winter than fresh fruit and nuts?

Make it a challenge this holiday season to include more fruits and vegetables in your diet this year and make it a healthy holiday season.

Eileen Johnson, RN on staff at Valley Natural Foods can be reached directly at ejohnson@valleynaturalfoods.com. She offers free 20-minute consultations. Check her availability or schedule a visit by calling customer service at 952-891-1212, #221.