In Praise of CVS Gold Emblem Roasted and Salted Almonds

If you find yourself looking for a CE smackerel in the evenings, I suggest the next time you visit CVS for a prescription or the like, take a stroll down their nut / snack aisle. A 1 lb bag of their "house brand"  ( Gold Emblem , see pic above ) is normally $5.99 ( a good price for high quality almonds ) - and you can often get them on sale and with a CVS coupon for as low as $3.99 or $2.99. They are lightly salted and not covered n anything unnatural. I think they are the best almonds I've ever had. Seriously - they are that good. I wouldn't advocate eating them every day if you are CE for weight loss - but they really hit the snack spot when you need it and will keep you on the CE path.


( This post originally ran back in November of 2010 - but as I just stopped at CVS and got myself another bag of these yummers - I thought I'd bump this for my newer readers who might not be aware of them. )

White Bean and Steak Salad

Here is a nice quick little video on a white bean and steak salad I think you'll enjoy. I think it would be a good thing to make with leftover steak from the grill, too!

Manwich

Manwich? On a Clean Eating blog? 

No - I'm not advocating eating Manwich! I'm highlighting it because I think truth in advertising is important, and recognizing nutritional information - and more importantly, bogus and misleading nutritional information, is vital for the Clean Eater.

    The ads tout that Manwich has a "full serving of vegetables" in every Manwich. The label has a large banner across it that says "Full serving of vegetables" - but what does that really mean? According to the Department of Agriculture, they no longer even use the term "servings" and haven't for a long time, but instead now advise eating 2-3 cups of vegetables a day. So how many cups of vegetables are actually in Manwich? A footnote on the back of the can in very small print reads "A 1/4 cup serving of Manwich provides 1/2 cup of vegetables." Turns out, The Department of Agriculture considers a 1/4 cup of tomato puree to be equivalent to 1/2 cup of vegetables. Huh? Now, I'm no math expert, but I do not believe 1/4 = 1/2. I don't get this part of it.

     Mainly, know that Manwich is manipulating the serving terminology ( and deliberately using "outdated" terminology ) to give an impression of a healthy food, when in reality, Manwich is merely heavily sweetened tomato sauce with a lot of salt - and people reaching for this thinking they are providing their kids with something moderately healthy have been deliberately misled.

 In the mood for a CE sloppy joe? Make your own with organic tomato paste & sauce, spices, maybe some salsa, finely chopped vegetables, and ground beef. 

What Americans Are Eating

Here's a link to the original poster: I had a hard time resizing it to appear larger here - but it is well worth the link. http://www.visualeconomics.com/food-consumption-in-america_2010-07-12/


The average American is 36.6 years old and eats 1,996.3 lbs. of food per year. The average man is 5’9” and weighs 190 lbs. The average woman is 5’4” and weighs 164 lbs.
Each year, Americans eat 85.5 lbs. of fats and oils. They eat 110 lbs. of red meat, including 62.4 lbs. of beef and 46.5 lbs. of pork. Americans eat 73.6 lbs. of poultry, including 60.4 lbs. of chicken. They eat 16.1 lbs. of fish and shellfish and 32.7 lbs. of eggs.
Americans eat 31.4 lbs. of cheese each year and 600.5 lbs. of non-cheese dairy products. They drink 181 lbs. of beverage milks. Americans eat 192.3 lbs. of flour and cereal products, including 134.1 lbs. of wheat flour. They eat 141.6 lbs. of caloric sweeteners, including 42 lbs. of corn syrup. Americans consume 56 lbs. of corn each year and eat 415.4 lbs. of vegetables. Every year, Americans eat 24 lbs. of coffee, cocoa and nuts. Americans eat 273.2 lbs. of fruit each year.
These foods include 29 lbs. of French fries, 23 lbs. of pizza and 24 lbs. of ice cream. Americans drink 53 gallons of soda each year, averaging about one gallon each week. Americans eat 24 lbs. of artificial sweeteners each year. They eat 2.736 lbs. of sodium, which is 47 percent more than recommended. Americans consume 0.2 lbs. of caffeine each year, about 90,700 mg. In total, Americans eat an average of 2,700 calories each day.

What is Clean Eating All About?

     I get asked about Clean Eating a lot. When people find out I don't eat processed foods, they are dubious, to put it mildly. Some claim it just can't be done, or scoff because I eat things like yogurt : "Well that is processed!"

This is what I tell people who inquire just what Clean Eating is all about.

I don't eat processed foods. I avoid foods that have a bar code; foods that are produced in a factory; foods that have more than just a few base ingredients. It is not only junk food ( candy, chips, soda ) I don't eat - I don't eat foods that are "messed around with" in any way. I strive to eat as organic a menu as possible, with foods that are preservative and pesticide free.

I believe that for my best health, consuming foods that are as close to how they naturally occur in Nature is best for my body.

I drink a lot of water. I eat 5-6 small  meals a day. I avoid processed, factory produced food.

It is as simple as that.

Clean Eating is the simplest nutritional change you can make that will have the most powerful impact on your overall health. Removing processed foods from your diet make your body's engine work more efficiently - and the end result is weight loss and better overall health.

Processed Food Q&A

Q. I am trying to reduce the amount of processed foods in my diet, and I recently learned that soy milk is a processed food, which leads me to wonder whether cow's milk and other dairy products are also considered "processed"?   Would I be better off taking a supplement to get my vitamin D and calcium? 

A.  It's true that soybeans are cooked and pressed to make plain soy milk.  Commercially available cow's milk is skimmed, homogenized, and pasteurized. So, both are "processed." However, either one would be considerably less processed than a vitamin supplement, don't you think? Either you are getting your vitamins from the food source, or you are getting your vitamins from a man-made supplement.

If avoiding processed foods means that you need to take a vitamin supplement to supply missing nutrients, I think we may have missed the point of the exercise!

How do you define processing?
Think of processing as a spectrum.  On one end of the spectrum, you might have a raw ear of corn. On the other end might be corn chips. In its journey from one end of the spectrum to the other, the raw corn is cut off the cob, cooked, dried, ground, combined with sugar, salt, and fat, shaped into chips, and fried. 

We'd all immediately recognize corn chips as "processed" food. But where exactly do we draw the line between unprocessed and processed?  As soon as we cut the ear off the cob? When we boil it? When we grind it into flour? When we add sugar, salt, and preservatives? When we fry it?
People are going to draw that line in different places.  Some might consider cooked corn OK but ground corn meal too processed.  I'd probably draw the line a step later, when the sugar, salt and preservatives are added.  But it's obviously somewhat arbitrary.

A step in the right direction
Depending on how you want to define "unprocessed," a 100% unprocessed diet may not be practical. But every step you can take toward the "unprocessed" end of the spectrum is a step in the right direction.
Michael Pollan proposes several humorous, common-sense guidelines in his recent books In Defense of Food and Food Rules, such as:

    1. Don't eat anything your great-grandmother wouldn't recognize.
    2. Don't eat cereal that changes the color of your milk.

Here are some other "food rules" that can help you shift your diet away from processed foods:

    3. Eat more food that comes without packaging.
    4. Look for foods with fewer than 5 ingredients in the ingredient list.
    5. Avoid things made with ingredients that you don't recognize as food.
    6. Eat more whole intact grains and less flour.
    7. Eat most of your fruit whole and unprocessed.
    8. Eat at least some of your vegetables raw every day.



Thank you, Self.com

Newstand Alert: Clean Eating Magazine June 2011

Yay! The new issue of Clean Eating magazine is on newstands now.

In this month's issue:

 - An excellent summary of season fruits and vegetables to look for now ( apricots, plums, new potatoes... )
 - Spotlight on shellfish : how to buy, what to look for, how to prepare
 - A nice mild/hot pepper profile with a very interesting grilled & stuffed Cubanelle pepper recipe!
 - How to buy, cut, and serve papaya


I do take exception with something in this month's issue. In the "Clean Franks and Fries" article, they recommend buying and using such products as Morningstar sausages, and Applegate pork bratwurst. Those products do not qualify in my book as even remotely Clean. Of course, decide for yourself - but I was bothered by this article.

Trader Joe's Spotlight: Mahi Mahi Burgers

After my recent discovery of Trident's salmon burger which is nearly perfect for Clean Eaters, I've kept my eyes peeled for other similar products. I've seen many frozen turkey burgers ( some of which are not clean; check those ingredient labels to ensure you aren't getting a lot of sodium and unwanted preservatives ). However, the Trader Joe's spotlight this week is on their Mahi-Mahi burgers.

     These little patties are simply delicious. At 110 calories a piece, the 320 mg of sodium each 3 oz patty has is high, but tolerable. Each patty has 15 mg of protein - very strong source of protein. They say they are unflavored, but each had a delicate flavor I find myself having trouble describing. Not fishy in any way, shape, or form. I had mine grilled on my favorite appliance - my George Foreman grill - and they were ready quickly. Serve with lettuce, tomato, and onion...you've got yourself a very Clean meal.

Foodsize.com

    When I come across an interesting website I think will help my readers, I am more than happy to pass it along. This one tweaked my interest simply because it is a subject with which I have long struggled - portion control and recognizing good choices when I see them.
     Foodsize.com is another site that visually shows readers what correct portion sizes look like, and what nutritional servings consist of. The more you get used to seeing smaller portions, the more easily you will incorporate this into your everyday life.

Now, this website is heavily Paleo-centric - so be aware that some of the information you see is coming from a Paleo and not necessarily a CE point of view...but I found it interesting to check out some of the "Here is what 100 calories of this food looks like" pictures.

La Creme Real Dairy Creamer Coupon Available

     One of my consistently most viewed posts ( and one that seems to bring people in from Google ) is my review and discussion about La Creme Real Dairy Creamer which people who are interested in ditching that sugary trans fat "other" liquid coffee creamer should be buying.

If you don't realize what "non dairy creamer" actually is, please read up on it in my "real vs Fake" post here.

The other day while in Safeway, I discovered a tearpad on the dairy case for .75 off 1 bottle of La Creme Real Dairy Creamer.

Unfortunately, this coupon is coded so it will not double - but any coupon savings is fine by me. This stuff is such a lifesaver for me, that I will buy it full price if I have to. It is one of the last remaining "Hey, that is processed!" foods I consume - but it is head and shoulders better than non dairy creamer, and I just personally don't like plain milk in my morning coffee.

10 Foods High In Iron

 If you are eating cleanly, you should be getting a lot of vitamins and minerals, right? Not so - especially if you are prone ( like me ) to gravitate towards certain clean option over and over like yogurt, chicken, apples, etc. You might not be getting all the vitamins and minerals you need. Iron is an important mineral - especially for women who have a tendency to be iron deficient. Eat a varied diet, and make sure to incorporate a mixture of nutrient dense foods in your daily menu. 

 

 1. Red meat

Red meat is likely the most well known source of iron in the diet. However, eating too much red meat can be bad for cholesterol levels, so it’s important to eat other foods high in iron too.

2. Potatoes

Both regular potatoes and sweet potatoes are good sources of iron. Be sure to eat the skin of a regular potato if you really want to get the benefit of the iron.

3. Spinach

Spinach is another food high in iron. It is also one of the most all around nutritious vegetables you can eat, and it’s very low in calories.

4. Iron fortified cereals

Many breakfast cereals, like All Bran and oatmeal are fortified with iron. They have so much iron fortification that they are actually some of the highest foods in iron.

5. Swiss Chard

Swiss chard is a delicious fall green, and it is a food high in iron along with other vitamins and minerals.

6. Pumpkin

A seasonal favorite, pumpkin is another food high in iron. There are many ways to prepare pumpkin, too. Pumpkin seeds are also a good food high in iron.

7. Tofu

Tofu is a great substitute for meat, and it is very high in iron.

8. Lentils

Lentils are another good source of protein, and a good meat substitute. But, they are also a food high in iron.

9. Soybeans

Soy is a great source of iron, and it comes in many forms today, from edamame to soy milk.

10. Dried figs

Figs rank among the fruits highest in iron. They are high in sugar, too, so watch the calories.
Just as important as choosing foods high in iron for your diet is choosing the foods to eat with them. Some foods minimize iron’s absorption while others maximize it.

Eating Foods With Vitamin C Helps Iron Absorption

Eating foods with vitamin C along with iron rich foods helps your body absorb the iron better, while eating or drinking foods with caffeine along with iron rich foods actually blocks the absorption of the iron.
In addition, it’s important to note that our bodies absorb the iron from meat sources is absorbed more readily by the body than iron from plant sources. So, when you eat foods like spinach and Swiss chard you may need a bit more of them to get the same amount of iron.
With red meat, on the other hand, you can eat less and still get the benefit because your body absorbs it much better.
Check with your doctor to determine how much iron you need in a day. Women need more than men, and pregnant women need more than women who are not pregnant.

Clean Eating Salad Dressings - with Tofu!

One of the most difficult aspects for me in Clean Eating has been doing away with the sauces and condiments I'm so used to grabbing and pouring. Salad dressing has been particularly troublesome, with bottled dressings being so high in salt , sugar, and preservatives.

 I was very pleased to find this wonderful cache of Clean salad dressings that have tofu as their base over at This Mama Cooks .

Sun Dried Tomato Dressing


Ingredients:

• 1/4 pound soft tofu
• 1 tablespoon high quality olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon dried basil
• 1 tablespoon sundried tomatoes
• 1/4 teaspoon salt
• pinch of black pepper

Directions:

1. Combine all the ingredients in a blender or mini-food processor.
2. Blend until ingredients are combined and the dressing is creamy. If there are chunks of tomatoes in the dressing, that’s OK.

Spicy Ginger Sesame Salad Dressing

I love the ginger salad dressing that’s served at Japanese restaurants. This one comes close, though it’s creamier and spicier.
Makes 3/4 cup of dressing

Ingredients:

• 1/4 pound soft tofu
• 1/2 teaspoon Spectrum Organic Toasted Sesame Seed Oil
• 2 teaspoons of rice vinegar
• 1/2 teaspoon ginger, freshly grated
• 5 drops of sriracha sauce
• 1 teaspoon of Big Tree Farms SweetTree Organic Coconut Palm Sugar, Blond
• 2 pinches of roasted black sesame seeds

Directions:

1. Combine all the ingredients in a blender or mini-food processor.
2. Blend until ingredients are combined and the dressing is creamy.

Why "Organic" Doesn't Mean "Clean"

 

     Switching to foods that are organically grown and handled is a cornerstone for Clean Eating. Why? Removing pesticides, unnecessary additives and preservatives, and eating foods "manufactured" in a sustainable way is important. You want your food handled as minimally as possible.  

      In order to qualify as organic farmers, the producers must  use renewable resources and endeavor to conserve soil and water to enhance the environmental quality for future generations.  Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones during their lives.  Organic food is produced without using harmful, conventional pesticides; fertilizers containing synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation.  Before a product can be labeled organic, a Government-approved certifier inspects the farm where the food is grown to ensure that the farmer is following all the rules necessary to meet USDA organic standards.  Companies that handle or process organic food before it gets to the local supermarket or restaurant must also be certified by the government.

Here is the USDA's definition of organic labels: 

• 100% Organic- means that every ingredient in the product was raised and harvested in an organic environment as approved and certified by the USDA.
• Organic- means that 70 to 95 percent of all the ingredients have been raised in a USDA approved manner
• Any product containing ingredients with less than a 70 percent organic content can separately list each ingredient that falls into the USDA organic category, but the product may not display a label claiming the product as organic.

 So organic is important to a Clean Eater - we strive to eat food "as unmessed around with" as I like to put it as possible. But are all organic foods Clean? The answer is a resounding no. Just because a breakfast cereal is labeled as organic does not make it a Clean food. There can be lots of organically produced sugars in it, organically produced starches and fillers. Look at the product label, if it has more ingredients than you feel comfortable consuming you know the product is not Clean. Salt is Clean. It contains only one ingredient. Used in careful moderation, salt is important to your diet. However, turning an organic spaghetti sauce jar over and discovering it has double the amount of sodium as in a "regular" spaghetti sauce is a real eye opener.

     Again, the advice on this is the same. When choosing organic processed products in the store, turn the package over and investigate the ingredients. Added sugars? Salts? Strange fillers? Ingredient list a mile long? That product is not for you. Make sure your organic choices dovetail with your Clean Eating goals. Clean Eating is different for everyone - and what I find tolerable, you may not. Do not assume that a product labeled "Organic" or bearing an organic banner is automatically a Clean food item.

Nutrient Dense Foods - ANDI

 

 When incorporating Clean Eating into your lifestyle, obviously there are Clean foods that pack more of a nutritive punch than others. The chart above shows the "ANDI" or  the Aggregate Nutient Density Index of common foods. It ranks the foods according to its percentages of naturally occurring vitamins, minerals, and antioxidant capacity. 

Some high end dietician talk:

To determine the scores above all known vitamins and minerals were considered and added in. Nutrient Data from Nutritionist Pro software for each food item was obtained for the amount of that food that would provide a 1000 calorie serving. We included the following nutrients in the evaluation: Calcium, Carotenoids: Beta Carotene, Alpha Carotene, Lutein & Zeaxanthin, Lycopene, Fiber, Folate, Glucosinolates, Iron, Magnesium, Niacin, Selenium, Vitamin B1 (Thiamin) Vitamin B2 (Riboflavin), Vitamin B6, Vitamin B12, Vitamin C, Vitamin E, Zinc, plus ORAC score X 2 (Oxygen Radical Absorbance Capacity is a method of measuring the antioxidant or radical scavenging capacity of foods).

Nutrient quantities, which are normally in many different measurements (mg, mcg, IU) were converted to a percentage of their RDI so that a common value could be considered for each nutrient. Since there is currently no RDI for Carotenoids, Glucosinolates, or ORAC score, goals were established based on available research and current understanding of the benefits of these factors. (limited references below). The % RDI or Goal for each nutrient which the USDA publishes a value for was added together to give a total. All nutrients were weighted equally with a factor of one except for the foods ORAC score. The ORAC score was given a factor 2 (as if it were two nutrients) due to the importance of antioxidant nutrients so that measurement of unnamed anti-oxidant phytochemicals were represented in the scoring. The sum of the food’s total nutrient value was then multiplied by a fraction to make the highest number equal 1000 so that all foods could be considered on a numerical scale of 1 to 1000.

     Clearly, the foods in the green and yellow columns are Clean and would be excellent mix and match items for any Clean diet. Clean food items in the peach colored column have less of a nutritive impact. Chicken, grapes, and organic milk are clean items in the peach column. Should you avoid them? No - just be aware that ounce for ounce, there are other Clean foods that you would want to be including in your diet - so if you are eating more than 4-8 servings of chicken a week, you may want to adjust your consumption to have a more balanced and nutritionally fulfilling weekly diet ( or, recognizing that chicken breast is lower on the ANDI scale, pair it with choices from the other columns like tomatoes and white beans to ensure you are boosting your nutrition otherwise. )

Thank you, http://www.eatrightamerica.com/nutritarian-lifestyle/Measuring-the-Nutrient-Density-of-your-Food