100 Things to Eat Before You Die

A fun list that is a hot topic in blogs and social media! Some foods are seen commonly, while others are only seen in the belonging culture. I have included explanations for those foods which may be a bit obscure. Which foods are you familiar with? Which foods have you tried so far?

1. Abalone (sea snails)
2. Absinthe (alcoholic beverage about 140-150 proof!)
3. Alligator
4. Baba Ghanoush (mashed eggplant)
5. Bagel and lox (bagel with salmon and cream cheese)
6. Baklava (Greek dessert with layers of puff pastry, brown sugar, nuts)
7. Barbecue ribs
8. Bellini (sparkling wine and peaches from Venice)
9. Bird’s Nest Soup (Chinese soup)
10. Biscuits and gravy
11. Black Pudding (blood sausage-usually from a pig)
12. Black Truffle
13. Borscht (Ukranian beet soup)
14. Calamari (fried squid)
15. Carp (fish)
16. Caviar (fish eggs)
17. Cheese fondue
18. Chicken and waffles
19. Chicken Tikka Masala (South Asian curry dish)
20. Chile Relleno (stuffed chiles)
21. Chitterlings/Chitlins (pig intestines)
22. Churros (fried dough)
23. Clam Chowder
24. Cognac (brandy)
25. Crabcake
26. Crickets
27. Currywurst (German steamed pork sausage with curry ketchup)
28. Dandelion wine
29. Dulce de leche
30. Durian (fruit covered with thorns and known for its odor)
31. Eel
32. Eggs benedict
33. Fish Tacos
34. Foie Gras (duck or goose liver)
35. Fresh Spring Rolls (vegetable roll)
36. Fried Catfish
37. Fried Green Tomatoes
38. Fried Plaintain (looks like banana, consistency of a potato)
39. Frito Pie (chilli topped with Frito's corn chips)
40. Frog’s Legs
41. Fugu (Japanese pufferfish)
42. Funnel Cake
43. Gazpacho (cold soup)
44. Goat
45. Goat’s milk
46. Goulash (Hungarian stew)
47. Gumbo
48. Haggis (Sheep pudding made from organs and spices)
49. Head Cheese (meat "jelly" made from a cow or pig)
50. Heirloom Tomatoes
51. Honeycomb
52. Hostess Fruit Pie
53. Huevos Rancheros (Mexican-style eggs)
54. Jerk Chicken
55. Kangaroo
56. Key Lime Pie
57. Kobe Beef (prime beef cut)
58. Lassi (Indian yogurt drink)
59. Lobster
60. Mimosa
61. MoonPie
62. Morel Mushrooms
63. Nettle Tea (herbal remedy)
64. Octopus
65. Oxtail Soup
66. Paella (rice dish with vegetables and either meats or seafood)
67. Paneer (South Asian cheese)
68. Pastrami on Rye
69. Pavlova (Russian meringue dessert)
70. Phaal (British Asian Indian curry dish)
71. Philly Cheesesteak
72. Pho (aka fan; rice noodles)
73. Pineapple and cottage cheese
74. Pistachio Ice Cream
75. Po’ boy (Southern sub sandwich loaded often with seafood)
76. Pocky (biscuit sticks, often dipped in chocolate)
77. Polenta (cornmeal)
78. Prickly Pear (fruit produced from a cactus)
79. Rabbit Stew
80. Raw Oysters
81. Root Beer Float
82. S’mores
83. Sauerkraut
84. Sea Urchin
85. Shark
86. Snail
87. Snake
88. Soft Shell Crab
89. Som Tam (Thai spicy salad made from papaya)
90. Spaetzle (flat german noodle)
91. Spam
92. Squirrel
93. Steak Tartare (thinly minced raw beef)
94. Sweet Potato Fries
95. Sweetbreads (glands of a calf or lamb such as the thyroid/pancreas)
96. Tom Yum (Hot and Sour Thai soup)
97. Umeboshi (pickled Japanese fruits)
98. Venison
99. Wasabi Peas
100.Zucchini Flowers (bud of a zucchini plant)

Have fun trying them all!!!

MyPlate

Quick Tips on the Choosemyplate.gov website!!!

• Previously known as the food pyramid or MyPyramid from the United States Department of Agriculture (USDA)
• Take away the guesswork of nutrition for the entire day and simply focus on one meal at a time!
• Use with all ages!
• Useful website with sample menus, tips, lesson plans, and information for each food group.

MyPlate

• Food groups and examples
• Tips to increase food groups into daily diet
• Portion size tips
  

Physical Activity

• Why it's important?
• How much is needed?
• How to increase physical activity for all ages?

SuperTracker

• Online food journal
• Food-a-pedia (food database listing with nutritional value information)
• Portion distortion
• Empty calories

Printable Materials

• Dietary guidelines
• 10 tip series

Healthy Eating Tips

• Sample menus
• Tips to eat healthy when eating out

Extras

• Popular topics
• What's cooking?
• For professionals
• For consumers
• Related resources (other government agencies)

Visit choosemyplate.gov to find more and start creating YOUR healthy plate!!!

Slow Down on Fast Food

When we eat a hamburger or dip our straws into a thick milkshake, our brain registers huge amounts of sugar, salt and fat.  Eating fast food quite frequently can put our brains at risk for thinking that we need these large portions of salt, sugar and fat to be satiated. 
What happens then when we try to make a meal at home?  We most likely don't have chemicals, preservatives, or even flavor enhancers therefore our home cooked meals may seem less appealing to our senses and brain.  Our brain is a powerful thing which can become programmed with habitual activity, like fast food intake, to think we need high levels of additives to be satisfied with our meals.

Don't get me wrong, I'm not saying to NEVER eat fast food because let's face it-none of these facts are anything new.  Consumers have been aware and yet overall fast food industry sales continue to climb.  Factors such as convenience, cost, and taste contribute to the continuing growth. 

As you stand in front of the light-up sign or stare from your car window, how will you decide what to order?  Based on cost? Size? There are some traps to pay attention to when ordering which may help keep your health in check:

• UPSIZING!!! The larger the size of the meal-typically=more calories!  Multiple patties/pieces of meat are typically not needed (standard serving size of meat is the size of an iPod touch!)
• TOPPINGS!  Special sauces (esp. mayo-type sauces), extra toppings, sour cream, multiple slices of cheese, salads loaded with bacon and salad dressing, etc.
• DEEP FRYING!  Deep frying food means it is fried in fat and most often an oil high in saturated fat which is dangerous for our heart and veins.  Try a baked or grilled option instead.
• SIDES!  French fries, onion rings, cheesy bread, desserts mean extra calories and often prepared by frying or smothering with cheese.  If wanting a side-try a side salad, or whole vegetable/fruit option
• DRINKS!  Extra sugar in drinks means extra calories with no extra vitamins/minerals (fake fruit drinks, soda).  Diet soda doesn't provide calories, but could replace a natural drink such as natural fruit-flavored water, milk, natural teas. 

Spring into Nutrition!

Fresh fruits and vegetables can be expensive!  Thankfully, by buying produce in season, you can save money and enjoy more flavorful fruits and vegetables.  Here are just a few examples:
Apricots
Broccoli
Green Beans
Honeydew
Pineapple
Red Leaf Lettuce
Rhubarb
Spinach
Vidalia Onion




Find more delicious options here!

Remember servings of fruits and vegetables can be found in various forms including juices (fruit and veggies blends are a great choice!), canned (rinsed!), frozen, and/or dried.





Add a little color to your plate this spring for a wide variety of nutrients, healthy carbohydrates and a boost of fiber!  Aim to fill half of your plate with fruits and vegetables.   

Count What Matters!

Perfect.  What does it mean?  Is it a clear highway when we expected traffic?  Is it the way we describe time with family and friends?  Is it the brilliant cut of a diamond?  Perfect has become a standard of measuring our satisfaction, our success, our happiness.  But does anyone know what this word means?  Perfect has been used in our society as a goal which everyone seems to be chasing.  But when we stop and think...what is that we are chasing? A perfect job? Perfect spouse?  Perfect body? 

Too often in our society, the idea of achieving a perfect body creeps in through print ads, movies, and even clothing styles.  Starving women posed in order to appear an extra 5lbs thinner, shoes claiming to give your lower half the shape you've always dreamt of, diet shakes ridding your body of stubborn water weight.  Sales of diet-related food products, as well as popularity of gym memberships are continually growing.  Ironically, food access and portion sizes are also on the rise.  Consumers are influenced and confused on a daily basis.  This bikini-clad wiry model is sexy-you can be sexy too if you look like her.  With a McDonald's on almost every other block, our food access has turned into a constant stream of food-like substances which can pose a legitimate obstacle for maintaining a healthy body and mind.  Be happy-eat a cheeseburger!  Don't eat the burger or you'll never be skinny.  Perfectly skinny. 

Chasing perfection-a tangible idea or a figment of our pressured imagination?  One can't be entirely sure if the thought is plausible, however we can be sure there is definitely no such thing as "perfect" in terms of our bodies.  The continued chase can be endless, until the chase of self-acceptance begins.  Realizing, images are airbrushed, models are strategically posed, and happiness doesn't come from attaining a goal weight.  Happiness is much deeper-deeper than a skipped lunch, a flat stomach, a clearly defined calf muscle.  True bliss does not come from a smaller number on the scale, protruding hip bones, or an extensive mental battle each day to make it through meals. 

Perfect doesn't exist.  Happy does.  Self-acceptance does.  Let's chase that.  Our energy will be better spent and better rewarded-improved relationships with our family and friends but most importantly our own heart and mind.  Reflect this week on what makes you truly happy and commit some time to worthwhile efforts.  Tell yourself once this week I am beautiful.  Take a walk and relieve yourself from a little bit of daily stress.  Remind a loved one how much they mean to you-and mean it.

NEDA's awareness week encourages self-acceptance and counting those things in life that truly matter.  Ignoring superficial thoughts and desires, but focusing on the blessings in life and the qualities we have to offer.  So take some time and COUNT WHAT MATTERS!

*Find events to become involved in NEDA's Awareness Week in the Chicago area: http://www.nationaleatingdisorders.org/programs-events/nedawareness-week-search.php     

**Hope for you or someone you know: http://www.nationaleatingdisorders.org/information-resources/

               

RESOLUTION

“Cheers to a New Year and another chance for us to get it right” – Oprah Winfrey

The month of January is coming to an end and I only have one question for everyone, who has kept their new year’s resolution?  Each year, many of us want to eat healthier, start working out and the one most commonly heard, lose weight.  Unfortunately this may be the time of the month where frustration and lack of motivation starts creeping in.  However don’t fret blog readers, we want to provide tips that may just make your new’s year resolutions stick this year.

Tip #1: Modify or change your resolution to an attainable goal

Be realistic, such as losing one pound per week or eating one more vegetable or fruit serving each day.

Tip#2: Don’t expect results so quick, don’t rush it!

Give yourself time to make lifestyle changes. Losing a bunch of weight won't happen overnight (or let alone within the month of January)! 

 Tip #3: Prioritize Sleep

The impact sleep can have on your life is well documented. Proper sleep is one component to achieving optimal health that is overlooked.  Getting seven to nine hours of uninterrupted sleep every night will improve your energy, brighten your mood, and help the body recover.

Tip #4: Stop Snacking Just To Snack

Get the sweets out of the house, “close” the kitchen, or choose a relaxing activity that’s not food related and trust me, it is a urge that will pass. We are creatures of habit but making new healthier habits are easily changed with time!

Tip #5: Stay positive

Sticking to a new diet is difficult. Try not to get discouraged if you find yourself slipping a little.  Do the best you can each day, and take each day one at a time.

One last thought to leave you with, my favorite weight loss suggestion is to keep a food diary.  Research shows food diaries being a valuable tool when trying to lose weight.  Write down, for better or worse, every calorie that passes through your lips each day.  Keeping a food diary will allow you to see exactly how much you are eating each day, holding you more accountable for foods chosen and portion sizes consumed.

Wishing you a happy and healthy 2012 and best of luck from Healthy Table!  We believe in you!

Healthy Holiday Eating: Holiday Survival Guide

The Holidays encompass a span of time where food is consumed, stress is high, and waist lines are stretched.  For a college student this can start as early as Halloween, and stretch through Thanksgiving, finals, then Holiday break.

The Holidays mark a time where there are many parties, A LOT of food, a lot of drinking, and then a lot of weight gain.  SO for the sake of your health, waistline, and pants here is a guide to help by-pass unhealthy habits, and weight gain.

Something to keep in mind: 3500 calories = 1 pound of fat, and the average American gains 5-10 lbs over the Holidays.

A tip for Healthy Habits year-round: There are no bad foods, only bad portions!!!  


Here's what to remember:

1) Little extras add up:

•  Any time you add butter, a sauce, gravy, salad dressing etc you're adding more calories.  Instead of cream based dips try using hummus and yogurt to dip vegetables and fruit in at parties

2) HYDRATE:

• Fill up at Holiday parties or while studying on calorie free beverages (water, or water and crystal light); avoid sugary sodas, and juices as well.  

3) Plan Ahead:

• If you're attending a Holiday party plan accordingly, if you are expected to bring a dish to pass, then prepare a low calorie dish such as a vegetable tray with your favorite vegetables, and make a ranch dip with low fat, plain Greek Yogurt and a ranch seasoning packet

• If you're at a party or reception use the smaller dessert plates for your foods, so you're less tempted to fill that larger space with food
• Be aware of your grazing.  "Grazing" or "snacking" adds up,  know that every food you consume has some type of caloric value and it adds up

4) Chew slowly and Enjoy your food

• At large Holiday meals this can sometimes be difficult, you fill your plate, so does everyone else at the table, and then everyone proceeds to dive in.  Break the cycle.  Take one small spoonful of the dishes you want, chew and eat slowly .  Give yourself 5-10 minutes before getting seconds

5) Find time to exercise

• To help maintain (and not gain) weight over the Holidays, doing some light exercise can go a long way.  Doing something simple like crunches, push-ups, and planks, can be simple exercises to do, in a small space. If feasible a light jog, or walk.  Even 8 sets of 20 crunches can be done within 10 minutes and doing 4-5 30 second plank holds could help a great deal

6) The Perils of Alcohol

• Alcohol adds so many calories, that even two glasses of wine could add up to over 1000 calories.  Stick to tip number 2, and let water be your drink of choice, or water and crystal light.  If having a mixed drink use a club soda, and fruit to add flavor.  Unfortunately, I must take this time to put a damper on a very popular "health fact", many people believe red wine is good for your heart as it contains flavonoids, while flavonoids are good for the body, getting them from wine is not ideal, the alcohol that comes along with the wine does more harm than the flavonoids do good.  Remember, moderation is key.  

7) Listen to your body!!!

• Lastly, and most importantly your body knows itself, and is the best indicator of what you need.  When your body says it's hungry, feed it, eat slowly enjoy the flavors of the food, and then your body will let you know when it's full, it's easier for the full feeling to register when eating at a slower pace.  Don't force yourself to eat whatever the reason.  

Happy Holidays everyone!!!  Enjoy the Holidays, indulge a little, have your treats, and treat yourself.  However the Holidays do not have to be a roadblock to healthy living, nor do the Holidays have to result in weight loss.