Summer is rapidly approaching here in Texas. Last weekend we rocked the ridiculous temps over 100, and closer to 110 with the heat index.
It was so sweltering it almost took your breath away.
With the arrival of summer there are some fruits and veggies that seem to just be a part of the season.
Tomatoes top that list.
Is there anything better than a warm, vine ripened tomato sliced with some salt and pepper? I could eat more than my share 😁
So as a nod to delicious summer food I thought the tomato would be a good one for our food spotlight post.
The 411
The tomato is from the nightshade family native to South America.
Despite botanically being a fruit, it’s generally eaten and prepared like a vegetable.
Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.
They are also a great source of vitamin C, potassium, folate, and vitamin K.
Some nutrition facts
The water content of tomatoes is around 95%. The other 5% consists mainly of carbs andfiber.
Here are the nutrients in a small raw tomato:
Calories:18
Water:95%
Protein:0.9 grams
Carbs:3.9 grams
Sugar:2.6 grams
Fiber:1.2 grams
Fat:0.2 grams
Carbs comprise 4% of raw tomatoes, which amounts to fewer than 5 grams of carbs for a medium one.
Simple sugars,such as glucose and fructose, make up almost 70% of the carb content.
Other plant compounds
The main plant compounds in tomatoes are:
Lycopene.A red pigment and antioxidant, lycopene has been extensively studied for its beneficial health effects.
Beta carotene.An antioxidant that often gives foods a yellow or orange hue, beta carotene is converted into vitamin A in your body.
Naringenin.Found in tomato skin, this flavonoid has been shown toto decrease inflammation protect against various diseases in mice.
Chlorogenic acid.A powerful antioxidant compound, chlorogenic acid may lower blood pressure in people with elevated levels.
Studies show that tomatoes and tomato products may reduce your risk of heart disease and several cancers. This fruit is also beneficial for skin health, as it may protect against sunburns.
So now that we’ve discussed how good they are for you….
How about a few recipes? Tomatoes by themselves are perfect. I also love tossing them in some olive oil and roasting with asparagus.
Cherry tomatoes are also good in my veggie scramble for breakfast.
As mentioned earlier, they also make perfect light dishes when the days get long and warm.
If there is one thing that often seems to be a stumbling block to people who want to lose weight it’s this….
They think there has to be an “all or nothing” mentality to get it done.
Either they have to exist off of kale and water ( both of which I have nothing against) and live a totally miserable existence constantly checking the scale to see if a pound or two has vanished.
They go back to counting down the days till they can get back to “normal” again because they don’t think there is room in a nutrition plan for having a hamburger or Chocolate cake on occasion.
I feel bad when I see people choosing a complete deprivation plan. Mainly because I know they are setting themselves up for failure.
It’s the same when they choose a specific diet that eliminates food groups or severely restricts foods that make life enjoyable.
We just aren’t wired for complete and total extremes. None of us are.
Who wants to be at a birthday party watching everyone else eat cake or not enjoy a meal out that you splurge a little?
Freedom is being able to do those things and knowing the end of the world won’t happen because you did.
In our daily nutrition we should strive to eat well with a good balance of all food groups. Little daily healthy choices add up for long term success.
Each meal should contain good portions of vegetables and fruits and a good amount of protein ( about 30%)
A healthy lifestyle means getting the appropriate nutrients we need but allowing ourselves a bit of freedom to have that treat.
It means that we can trust ourselves enough with those foods to eat and enjoy it and move on with life. When we blend our favorite things into a healthy eating plan we are less likely to binge because we’ve restricted ourselves
Building an awareness of food in our life will help us learn balance but also will lead to a slow steady weight loss that will be permanent
Today boys and girls we’re gonna be talking about something interesting called a daikon radish. It looks a lot like a big white carrot but it’s actually a part of the radish tribe.
Ok but before I dive all into this, I want to share how I found them.
About a month ago I came across one of those ad’s Facebook delights in stuffing into our newsfeed, but this was one I was REALLY interested in, as opposed to some of the nonsense they think I wish to see.
It was for a company called “Imperfect Produce”. A quick read on it educated me that they are about reducing wasted produce that otherwise won’t make it into your local store.
I guess I never really gave much thought to the fact the fruits and vegetables you see are all generally similar sizes, shapes and attractive in appearance.
I never really thought about things being “to big” or “to small” or “to ugly” or “imperfect” to sell. It can also be to an over abundance of a certain food as well. Only so many zucchini can go on a store shelf……..
This company buys food from farmers and it’s kind of a win/win. The farmer makes some money on what might have gone to the pigs, it’s not being needlessly wasted, and you get a cool produce box that’s an interesting variety each week.
When I checked into it, by checking my zip code, I was already thinking they wouldn’t deliver in my area.
Well, imagine my surprise when they showed my area was a part of delivery service. For 4.99 they bring you this interesting box..
My first box came about 9:30 at night. They text you to let you know it’s on it’s way, and when they are close to you. I was really impressed that the box was so attractive and it was so pretty inside…..
not only that, it’s delivered in a chilled (uh… not like “chill” laid back and calm “chill” but cold.. hahaha) van so everything is nice, cold and fresh. It really impressed me… which I guess is why I’m starting my fourth order this week 🙂
Basically, you can choose all veggies, all fruit or mixed. You can choose from organic or regular produce. You can take the box the send you, or customize your own. You can also pick weekly service, or bi-weekly. I opted for a mixed box.
For instance this “tiny” sweet potato. I don’t have little hands.
Not only all that, whoever does the marketing has a wicked fun sense of humor so I related to that as well.
Now back to our original story…..
Carrot or radish?
When they showed Daikon radishes as being available, I figured why not give it a try? And like you, I knew nothing of them. So let’s get a little established on what they are.
The daikon radish looks like a white carrot. It’s a root vegetable, but instead of having a potent, peppery taste, it’s sweet, crisp and mild.
A part of the radish family it grows much larger than it’s counter parts, upwards of 20 inches long and 4 inches wide!
Unlike other radishes, it’s as good cooked, as it is raw.
On a nutritional level, they are full of vitamin A, C, E, B6, potassium, and other minerals, radishes can give your whole body an immunity boost.
Try them baked or boiled in stews and soups or in a stir fry. Also try them lightly steamed with olive oil, salt or lemon juice for flavor. Slice daikon radishes and eat raw with a dip or peanut butter or add shredded raw Daikon radishes to salads.
Daikon radishes are very popular in Asian dishes.
Daikon is quite perishable, so if serving it raw try to use it within 4 days of purchase. If cooking daikon, it can be stored up about a week. Keep it in a perforated plastic bag in the crisper drawer of the refrigerator.
Let’s eat….
So I looked for recipes and there are quite a few to be had. I liked the one that makes like fried “potatoes” out of it.
Oh and hey, if you think Imperfect produce sounds like something you might want to check out to see if they’re in your area, go to http://www.imperfectproduce.com if you decide to do it, please use my referral code when you do http://imprfct.us/ltIQM
So it’s early afternoon and I’ve finally managed to escape to my fav coffee cave and write. WHY is it so hard to get it done sometimes? Not for lack of ideas or clever creativeness but some days are just hard to make it happen.
I’m making it happen today… doing it before you decide I’ve given up on this idea of writing.
I’m glaringly aware that my computer informs me today is November 2 and there are a few thoughts that accompany that awareness.
First, wow, October sailed by. Of course I ended the month like many playing dress up for Halloween and hanging with my kids getting free candy from people who had nothing better to do than sit in their driveways all evening 😉
Then of course, with the arrival of November there are thoughts of Thanksgiving now dancing in my head. There will be plotting and planning for all of the goodies that go with that day.
BUT before Thanksgiving or anything else…. gulp.. this is the month of my duathlon. Actually 17 days out from this point. It’s hard to not see it staring me down but ready or not… it’s coming.
Ok.. more on that later….
November definitely makes me think about food. It makes me think of the seasonal tasty treats we get to enjoy and the traditions that go with them.
But today I’m thinking about food more along the lines of a healthy diet. What does that mean, exactly? And how do you build one if you don’t know much about it? Maybe you’ve been wanting to eat better but just aren’t sure what goes into a “healthier” daily diet.
Realistically, there’s no one way to eat that’s right for everyone. What works for you, might not work for me.
We’re individual and our likes and needs are varied and different. Our likes can be based on not just our needs but cultural preferences too. A person with health issues, like diabetes, may have to eat differently from someone who doesn’t. So it’s rather broad to say there’s a standard healthy diet that fits everyone.
However, there are some definite building blocks that apply to all of us. With these building blocks you can shape and build your own nutritional plan that works for you.
What is a healthful diet?
it provides the proper combination of energy and nutrients to you each day. It has four characteristics.
It’s adequate, moderate, balanced, and varied.
No matter your age, health, fitness level or weight, if you keep these thoughts in mind you will be able to select foods that give you energy and provide good nutrition to you each day.
A healthy diet is adequate
An adequate diet provides enough of the energy, nutrients, fiber and crucial vitamins and minerals to maintain a persons health. A diet can be inadequate in one area or many areas of a persons daily needs. For example, many people don’t eat enough vegetables and not consuming enough of the fiber and nutrients vegetables provide. Their intake of protein, carbs and fats may be more than adequate, often to many of these calories are consumed and the person is overweight because they eat more than exceeds their energy needs.
Under nutrition can also occur if there are several nutrients ignored for long periods of time.
Also a diet that is adequate for one person may not be adequate for another. As an athletic woman, my caloric needs on many days during the week are vastly different from a woman my age who is sedentary or lightly active. As individuals we would differ greatly in our activity level and our body fat and lean muscle mass making our requirements for fat, carbs, proteins and other nutrients very different.
A healthy diet is one of moderation
Moderation is one of the keys to a healthful diet and I believe one of the most important. Moderation refers to eating any food in moderate amounts, not to much or to little. Eating to much or to little of any foods we cannot reach our health goals.
One example would be people who consume soft drinks. Loaded with empty, non-nutritious calories, it’s an easy way to pack on the pounds if many are consumed each day. Often I’ve seen individuals stop drinking soda and easily drop pounds.
Enjoy a variety of foods and treats, in moderation.
A healthy diet is balanced.
A balanced diet contains foods that provide the proper proportions of nutrients. The body needs many types in varying amounts to maintain health.
A healthy diet is varied
Variety of course refers to eating many foods from all food groups on a regular basis. Often I have people say… “well, I don’t really like to eat….. ( some food)” and I remind them there are lots, and lots of other foods they can choose from that are healthy and provide good nutrients to their body. When you eat a variety of foods it will increase the chance that you are consuming all the vitamins and minerals your body needs. Also, when you eat a varied diet it keeps boredom from setting in which often cause many people to give up because they are tired of the same foods. Enjoy so variety in your daily diet!
In summary…
A healthy daily diet provides adequate nutrients and it includes sweets, fats, salts, and alcohol in moderate amounts only. A healthy diet includes an appropriate balance of nutrients and a wide variety of foods.
Foods to include in your day would be:
Whole grains, a variety of veggies, fruits, dairy products and protein foods. It’s important to remember protein goes a long way in keeping you satisfied and preventing hunger as well as keeping your blood sugar stable through the day. Make sure you get adequate portions at each meal to feel full and avoid those feelings of “crashing”.
When it comes to vegetables, many people do not come close to getting enough in their daily diet. Learn to experiment with a few new ones each week. Learn different ways to cook them and be willing to explore new options for your health.
Filling your meals with whole foods ( foods as close to being real and not processed as possible) you will be able to meet the majority of your nutritional needs.
The extra stuff.
You need to limit the amount of empty calories you consume. empty calories refer to foods that provide few or no nutrients. You should limit the number of empty calories you consume to a small amount that fits in with your daily requirements. all of which depend on your age, gender and level of activity.
Foods that contain the most empty calories are :
Cakes, cookies, pastries, doughnuts, soft drinks, fruit drinks, pizza, ice cream, hot dogs, fast foods etc. High sugar foods such as candies, desserts, soft drinks and alcoholic beverages are all referred to as empty calorie. ( I know, you’re thinking, that’s all the fun stuff!)
These foods don’t have to be banned, they just shouldn’t be what your daily diet mainly consists of.
Building a healthy and nutritious food plan might take a little work and discipline but with time you will find you can not only eat well, but have some cake too 😉
This is a great visual on how to structure your meals.
sassyfitnesschick 