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I absolutely love helping people find answers to their food and health questions. The only problem is that there are so many of you that I can’t keep up.
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866 responses so far
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Hi Darya! I was at the grocery store today and picked up some pesto, the kind that comes in a jar. I like the taste, but remembering what you said about processed foods, I took a look at the ingredients on the back, which are:
Basil
Sunflower oil
Potatoes
Olive oil
Padano cheese
Pecorino cheese
Cashews
Salt
Pine nuts
Lactic Acid
Garlic
I don’t see any ingretients here that are too bad for me, right? Does that mean pesto is good for me? What is better, pesto or marinara sause?
You’re right, Karin. That does not look too bad, but it is a little more complicated than typical homemade pesto. I imagine they use the potatoes as a thickener (not very offensive), and the lactic acid as a preservative (also not terrible).
Generally pesto is really good for you. Fresher is best though. Frequently grocers have both fresh (refrigerated) and sealed-jar (on shelves) versions of pesto. When you can, go with the freshest kind and freeze what you can’t use. It is also rather easy to make your own homemade pesto. I was thinking about doing this as a recipe when the market explodes with basil in a month or two!
Darya,
I stir-fried some asparagus tonight with some baby bell peppers. My kids complained that the asparagus was too “chewy,” and I agree it was a little too fibrous. They were however baby asparagus, so I am not sure what else I can do; maybe just not buy from that farmer anymore? Is there a way I can cook the asparagus so that it is less fibrous, like blanching it or something that would help? Thanks!
HL
You are going to want to snap off the bottom of the asparagus at it’s natural breaking point. Do this with your hands and throw out what is left on the bottom. That should just leave you with the tender, top part of the spears. This is usually about 2/3 or 3/4 of it.
If I ever decide to post an asparagus recipe (likely!), I will go into details on this method. But really that is about it.
The most important part in cooking tender asparagus actually occurs long before you cook them: its all about picking the right asparagus. I find that the darker the asparagus (especially for the thin ones), the more tender they will be. If they are lighter green, they are usually a bit more dried out and older, and will be more fibrous. So in addition to only buying deep green colored asparagus, also make sure the stems are immersed in water. If they don’t meet those 2 conditions, I don’t buy them.
I have created a new post on how to prepare asparagus.
Asparagus grows six to ten inches a day before it is harvested. The spear continues to grow after it is harvested, at a slower pace but still at a significant pace. It gets the energy to grow from the sugars stored in the lower end of spear and losing the sugars make the stem fiberous.
Any color or thickness can be tough or can be tender, it depends on how long ago the spear was harvested, whether and how quickly it was chilled, whether it warmed up to 60 degrees or more on the way to market or at the market or in your car on the way home or….
Tough asparagus is still edible and nutritious. You can make it palatable by cutting it in very narrow rounds or pureeing it (makes a good soup that way) or cooking it to mush (and forgoing some of the vitamins.)
hi darya!
your website is a goldmine that i’ve been looking for and finally stumbled upon! i have a general question. i am a really busy student and i don’t have that much time to prepare food to bring with me for my long days outside of the house. can you tell me a few really important things i should do/not do, or eat to get started on eating better?
thanks!
M.H., I am so glad you found me and am happy to be of service!
You actually asked a very complicated question. My best answer is to subscribe to this blog and you will start to understand how I approach eating. My recommendation is to make changes gradually, so it is okay if you take it slow.
First I would suggest you read the series I am currently working on (more to come), How To Get Started Eating Healthy. I also recommend you read Automatic Health to see how to start streamlining your healthy eating. After these you can check out the Basics category and flip through the different sections.
I am a very busy student too (working on my PhD in neuroscience). I also run this blog (4 articles/week + research) and built this website. I probably work 90-100 hrs per week, and I still bring my lunch 4-5 days per week to work and cook myself dinner. I just make it a priority.
Basically, instead of bringing groceries home I bring them into the office and stick them in the fridge so I can make things there, but even if you do not have a fridge there are things you can do. I also keep nuts, oil, vinegar, salt and pepper at my desk. I have tons of suggestions for how to make this easy and mix it up–I’ve already written about some and will continue blogging about my adventures. I am also interested in anything you discover that makes healthy eating easier.
If you are curious what I eat daily you can check out my FoodFeed that is in my sidebar. Future posts will include strategies of how to deal with restaurants, parties, etc.
Keep in touch and let me know if you have any more questions or if my posts do not answer something completely.
xoxox
darya
hi darya! thanks for your article recommendations – i read all of them and they really helped me get started. since then i’ve been eating so much healthier and i’m excited to keep it up! farmer’s markets are opening up in my state this week so it should be a lot easier and tastier to eat healthy. thanks again, and i’ll keep in touch to update you on my progress
Congratulations and good luck! Definitely keep me posted and feel free to drop me an email anytime if you have any health, food or recipe question (or any other thing you think I might help with). Definitely keep me posted on your progress too!
Hi, really enjoyed “How to get started eating healthy;” I’m sad the series is over. One question I have is what’s your take on alcohol, specifically wine? We live in a wine region and I tend to think of a half-glass as no big deal a few times a week (for health benefits), but more than that is in the “sugar/dessert” category of foods to avoid/reduce. Personally, I don’t drink during on weekdays, but the “we’re in wine country” is always an objection/excuse I hear. Your thoughts from a weight-watching standpoint? (Great health rundown in your 1/15/2009 doctors and wine post.) Thanks!
Hi Amy-
An extensive article about the effects of alcohol on weight is definitely in my plans! I need to do more research to give you a solid answer, but there are a few things I can tell you now.
First, alcohol calories are not the same as food calories–your body digests them differently–so unless you are really drinking a lot, the alcohol calories are not likely to play a big role. There are sugar calories in wine, which could be a bit of a concern in large quantities.
Second, from what I understand a big problem with alcohol consumption is its role in estrogen production, which CAN cause weight gain and other hormonal imbalance. This is why alcohol has a role in breast cancer, though the cancerous effect can be mitigated by adequate folic acid intake (whole grains).
Personally, I drink wine almost everyday and I haven’t noticed any effect on my weight.
Thanks for your inquiry, more on this in the coming weeks =D
-Darya
Re: wine and weight gain.
100 extra calories a day will add 10 pounds in a year.
I used to drink 3-4 oz of wine everyday and assumed it helped keep my HDL nicely elevated, a good thing.
But I have had cancer and was gaining a bit of weight. Two good enough reasons to stop the daily wine. Over the course of a year and a half I lost 15 pounds. So conversly 100 calories a day too little can remove 10 pounds a year.
I belive age matters too. I’m over 50, and find it’s more important for me to be a thoughtful eater, and drinker.
It was a pleasure finding you on twitter and finding about your trials and research on healthy eating. Nearing 50 years old, my doctor told me to lose 20 lbs, and I lost thirty, not by any diet, but converting to quality food in smaller portions that are well prepared. I have struggled with high cholesterol and elevated blood pressure, and low fat diets were recommended. I steered myself toward low carbohydrate diets, but felt unsatisfied. Now I strive for trying to eat good ingredients as close to the source as possible. What I mean by this is buying local produce and minimizing the processing of the food by others. Some things I can process (cook vegetables) but others I cannot do (grind my own grain). The challenge here in the OC is the Farmer’s market is at a rotating place and held during the day. Its never convenient for most of the workers in the OC. My dream is to have a centrally located market in the center of the OC similar to the Farmers Market in LA or Granville Island in Vancouver, BC.
May I suggest Good Calories, Bad Calories by Gary Taubes? An excellent book that helps contradict the scientific validity of many of the food and diet studies guiding the population to the low fat diet.
One last question. I am struggling with the concept of if calories burned is greater than calories ingested, will weight decrease? I am leaning toward its the type of calories ingested that will impact weight not just the quantity.
I look forward to subscribing to your blog.
Jeff, your story is very inspirational! Thank you so much for sharing it with us.
I assume by the OC you mean you live in Orange County, CA? I actually grew up there and many of my readers live there, so I am pretty familiar with the area. Have you never been to the farmers market in Irvine? If you are within half an hour drive of it (by UCI), I highly recommend checking it out! One of my dearest friends frequently drives an hour to get there–it’s that good.
I am currently plowing my way through Good Calories, Bad Calories and will review it when I finish. Thanks for the recommendation!
It is funny you mention the calorie is a calorie thing. I recently wrote a guest post for MizFit on that very topic. It will be published later this month and I will definitely announce it here at Summer Tomato.
Thank you for your thoughtful comments and I look forward to keeping up with you on your food travels!
Hi Darya!
I recently came across Summer Tomato and have been avidly reading as many of your posts as I can. Thanks so much for creating such a high-quality site. It’s a pleasure to visit.
It’s funny that Jeff (above) mentions Good Calories, Bad Calories, because I noticed it was in your Amazon store . . . along with The China Study. So my question is: Isn’t the nutritional advice in these two books vastly different? In my mind, I associate The China Study with a mostly vegetarian diet, and Good Calories, Bad Calories with meat, butter, and saturated fat. It seems like it would be almost impossible to agree with the message of both of these books, so I’m wondering if there’s a different reason you have both of them in your online store.
Both of these books are actually on my bookshelf here at home
. What drives me crazy is that the messages/facts presented in each seem to be so different—I don’t know who to believe. At some point, I feel like I have to trust someone’s guidelines. I’m currently paralyzed by the conflicting information. I guess I just need to try *something* and stop analyzing it all. (Which isn’t very scientific of me, I know!)
Thanks,
Jane
Jane, you’re a smart one I can tell!
You are absolutely right that the China Study and Good Calories, Bad Calories have the exact opposite messages. I considered excluding both of them from my Shop, but after much thinking I realized they are both valuable resources if read with an open mind. I am planning reviews of both these books to help clarify how I stand on them. The first is due out this week, so stay tuned. Another great resource for reconciling the views of these books is Michael Pollan’s In Defense of Food.
I am very flattered that you enjoy my blog. I hope that I can help you feel more confident in your food choices as you follow along. Definitely send me any specific questions you might have about what to eat =D
Thanks so much for responding to my question! I’m looking forward to the upcoming book reviews
.
Hi Darya,
Just found your site and I love it. I have a couple simple questions for you. I have been trying to change over to a predominantly plant based diet, but have trouble cutting out animal protein. I tend to get very weak and achy when I do this. Do you have any suggestions?
I too did Atkins for a while with much success, but could not sustain the lifestyle. I would love to lose that last 10 lbs, and more importantly be healthier. Did you have trouble giving up all the meats in terms of energy? I have read about the protein in green foods, but personally don’t feel great without the chicken/meat that I would love to give up!
Thanks so much for your help!
Meg
Hi Meg, thank you for responding.
I may turn this into a post one day, but for now I just wanted to answer your question so you have something to work with.
It would be helpful for me to know exactly how much animal protein you are eating (in terms of food, not grams) and how much you cut out. If you are getting weak and achy, I would say you are probably not eating enough or something else is very wrong. How diverse is your diet?
Also, I have not cut out animal protein. I eat fish or eggs regularly, and every couple weeks I’ll have some poultry or red meat. Also, even if I am not eating protein from animals I am always sure to eat plenty of beans, nuts and grains. I strongly recommend quinoa, since it has complete protein. But diversity is the most important.
There is certainly not enough protein in greens and vegetables to keep you going. You’ve got to eat legumes and grains. Sardines and boneless skinless canned salmon are wonderful, easy sources of protein, omega-3 fatty acids and vitamin D. I cannot recommend them high enough!
Thanks so much Darya for your response. In the past I have been trying to pair beans and rice together as substitutes for animal protein, but somehow just don’t feel great when I do it. I think you might have hit the nail on the head with diversity. I am currently trying to work on that. I tend to eat the same foods and not only do I not enjoy them, I am utterly bored with them! Right now my goal is to add in different vegetables and see what I can make.
I also appreciate knowing that you eat eggs and fish regularly. I love both of those! Thanks for your help. I think I can safely move my goal in the direction of more veggies and less junk. That will be an easier move for right now. Baby steps!
Hello sir, Can i eat dry fruit in summer? Is it harmful in summer?
Cherry,
I cannot imagine any reason you shouldn’t be able to eat dried fruit in the summer. Where did you hear this?
Darya
Hi Darya! I just found your blog last night and I *love* it. I’m so glad you’re a foodie but a very open-minded one who actually does research. It makes me know I can trust you when it comes to nutrition. I was wondering what your thoughts were on Shiritaki noodles. Have you ever tried them? I used to eat them a lot but I didn’t think they were too sustaining. Any tips on pasta substitutes? (I did read your post about how whole grain/whole wheat pasta isn’t really a whole lot better than regular pasta). Thanks for your time!
Hi Darya! Thanks for responding to my last post. Hope you like the Shirataki noodles! Anyway, I noticed you are a Timothy Ferriss fan. I am too! I’ve been an avid follower of his for a while now and The Four Hour Workweek is my bible!
I wanted to get your thoughts and insight on something he wrote. I couldn’t really understand it myself so perhaps you could maybe shed some light on it.
He wrote an interesting article titled “How to Lose 20 lbs. of Fat in 30 Days…Without Doing Any Exercise”. I couldn’t really grasp the concept and explanation but the most confusing part was when he wrote, “Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t downregulate from extended caloric restriction.”
It seems to have worked for him. And I know you mentioned cheating is never okay on a diet. So…I guess I’m trying to figure out if the article was most likely a strategy that only works for certain people or if it actually has validity pertaining to anyone who wants to lose weight.
Thanks Darya!
Hi Jan-
Good question. I have not read anything in the science literature to support the binge eating (or whatever you call it) aspect of Ferriss’ diet plan. Presumably the idea is that it might prevent the decrease in metabolism that occurs from prolonged dieting. I’m not sure this tactic has been tested with rigorous science.
Personally the whole thing is a little gimmicky for me. I do not see the necessity to take such extreme measures, because without a lifestyle change the weight will come back on. I don’t believe in diets except for a specific event goal (e.g. body building competition).
Also, I just want to clarify my point about “cheating” on diets. Because I do not advocate dieting, there is no such thing as cheating. But I am a firm believer in treats and indulgences.
My point is that if you plan for it you aren’t really cheating at all. See the difference?
Get rid of the word cheat and allow yourself to actually be happy and enjoy food. You would be shocked at how much more you want something when you think you can’t have it. When all your favorite foods are back on the table (pun intended) there is not the same urgent rush to eat as much as you can whenever you get the chance.
So that’s my take on it. I’m sure Ferriss’ diet “works” for a little while, but I cannot imagine living like that. That being said, we all have to find our own healthstyle.
Thank you Darya! My goal is to fit into my bridesmaid dress next month! Appreciate the insight!
Oh sorry, I forgot to add the link to his post on his blog. It is here: http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/
Thanks!
Hi Darya, i found your url while looking for some info on what makes a good list of groceries. My question is about garlic, i find that i consume alot of garlic about 1 bulb each night when i have some and when i’m out of supplies i have withdrawals! Can you develop an addiction to garlic and do you have any information about growing your own?
Regards
Andrew
Ha ha, Andrew, I love this question!
I’m curious, when you say you have withdrawals do you mean you actually have physical symptoms like shaking and vomiting, or just intense cravings? Either way it sounds like you have something in common with Mark Bittman.
I wouldn’t worry about it too much if I were you, but make sure you shower frequently
Unfortunately I am an apartment dwelling city girl and know next to nothing about gardening. There are lots of beginning gardening blogs out there though that I’m sure would have answers about growing garlic.
Good luck and thanks for visiting Summer Tomato!
Hi Darya, sorry for the late reply well about those withdrawals! Well not like an addiction whatever that means…it’s kind of things like the smell of it cooking, the natural endorphin buzz similiar to chillies, the thought of all the benefits to your body, keeping away vampires, and the lastly, not sure if it’s true but I heard that the Egyptian slaves when building the pyramids went on strike when they took it out of their diet!!!! I think it might be a link to energy production in the body and garlic? That’s why I love it or maybe it’s just a thing I developed from a past life
Hope this helps
Best Regards
Andrew
Hi D. Pino, I follow u on Twitter and the day after I started u commented about people that block there accounts. I do it to avoid being followed by the unwanted. You are welcomed to follow me by requesting I accept you. I would love it especially since I’ve been opening my eyes lately to healthier eating and sometimes I have comments/questions on what you tweet about. My account name is same as here HombreDelgado. Hope to hear from u soon.
I guess I need to be short. I follow you on Twitter. My account is blocked but I’d you request to follow me I’ll gladly accept. I’ve recently opened my eyes to healthy eating and would live the help that you seem to be able to bring. Can’t wait
Over the summer, my famiy has adopted some new eating habits. We are avoiding processed foods and sugar. Trying for a lot more whole foods and I wanted to see if you have some ideas for school lunches. The new school year is coming up and I don’t want to fall into old habits with sugary yogurts, chips and cookies. Thank you for your time!
carrie ann
Good for you Carrie! Yes, there are many great portable options that are both healthy and delicious. I will post on this in the coming weeks.
Hello Darya: Thanks for your recipe on roasted beets. It was simple &
tasty. I’ve also read articles about beetjuice lowering high blood pressure. Are roasted beets as effective as beetjuice in lowering high blood pressure?
Thanks,
Frank
Great question Frank, and the answer is absolutely!
In fact whole beets are probably better because the intact vegetable will prevent the beet sugar from spiking your blood sugar as quickly (bad for blood pressure).
The key component of beets that lowers blood pressure is the element potassium (K+). Since it is a single atom it does not break down, so however you ingest it the benefit is there. Enjoy!
Darya: Just a quick thank you for the extremely useful info about beets
specifically (much easier to roast beets than to juice them) & your website in general.
Frank
I’m sure you can clarify this debate I had with some friends. My “ignorance”, since I’m fairly new to this lifestyle didn’t not allow me to give out solid facts. We began talking about eating healthy, one of them is sick right now and she mentioned that I need to be careful eating “just” organic foods cause she’s became prone to her illness due to the fact that all she eats is organic and since those foods don’t have the “microbes” that ones immune system is use to fighting they became week therefor making her prone to getting sick more often. They knew I had eaten out this wknd, simply for onvenience, and gotten sick to my stomach for that afternoon and claim that as an example. They said since my body was getting use to only ealthy foods it couldn’t combat against the greasiness of a restaurant. It all sounded bogus to me. They can’t be right, can they? If so (I hope not), how can one remain within a healthy lifestyle and not have these supposed “affects” from it? Any articles? Thank you.
Thanks for your comment, Lalo, and I’m glad you asked since I would really like this to be cleared up. I’ll start by saying your friend’s argument is complete nonsense and reflects a lack of understanding of the term organic. She has confused two principles of science and come up with a conclusion that is the opposite of true (yep, false).
First, let’s discuss organics vs. conventional produce. There are many things which determine whether or not a product can be labeled organic, but it seems that in this case your friend is referring to the lack pesticides, which are forbidden on organic foods. Pesticides are used in large quantities on most industrial conventional foods (stuff you find at Safeway), but there are foods (often found at farmers markets) that are not certified organic but still follow organic practices. In either case, pesticides are not “microbes.” In fact, pesticides kill insects and microbes that reside on produce making the plants easier to grow. So if anything, organics have more microbes not less, since there are no pesticides used. These microbes are not dangerous to humans, however. They simply make it harder to grow the plants since the farms need to be healthier and more closely monitored for pests. This is one of the main reasons organics are more expensive.
Next, the idea of exposing yourself to small amounts of germs and bugs in order to strengthen your immune system is well known in the scientific and medical communities. Indeed plants and animals are more robust when they must learn to protect themselves from external invaders. This is one reason organic produce has more nutrients and flavor, they are stronger plants since they grow without pesticides. The irony here is that the worst example of over-treating food products with antibiotics is found in the industrial meat industries. The cows and other livestock in high density feedlots are exposed to so many chemicals and antibiotics (they have to be because they live in giant piles of their own feces) that their environments are virtual breeding grounds for what are becoming known as “superbugs,” or antibiotic resistant bacteria. This is a serious threat not only to our food supply, but also to our health since these bugs seem to be turning up in hospitals.
In summary, organic plants are stronger and more nutritious (despite the bogus news stories to the contrary). These more nutritious foods strengthen your immune system, not weaken it. I’m never sick and have not even had a cold in over 2 years. (I did get food poisoning once, but it was from grocery store seafood.) I do not know why your friend is sick, but I suspect it has more to do with the kinds of foods she is eating (or just bad luck) and not the fact that they are organic. I hope you understand now why her theory makes absolutely no sense. My guess about the reason you got sick to your stomach is you ate something bad where you dined out. I have definitely found that I have less tolerance for industrial foods now that I have weaned myself off them. This is good, your body is re-acclimating to real, unprocessed foods and is more shocked when it is forced to try and digest all those chemicals and synthetic foods. But this has nothing to do with your immune system. This is a reflection of your body re-adapting to the foods it was designed to eat. I would argue that building up digestive tolerance to overly sweet, salty and processed foods is not an evolutionary advantage since ultimately it leads to diabetes, heart disease and cancer.
I hope this answered your question but do not hesitate to ask follow ups.
Hi Darya,
I’m very interested in changing the way I eat. I’d like to eat many small meals a day instead of the standard 3 plus 2 snacks. Every time I try this I feel like I’m overeating or not eating enough. I work in an environment (a private church elementary school library) where I can eat as often or as little as I want without disrupting any routine. Plus, I have a refrigerator and microwave close at hand. I’ve been a widow for awhile now and even at home I’m free to eat when and whatever I want. I need to lose weight but putting a plan together without overeating, counting calories or making elaborate mini meal plans isn’t easy. I think what I would like to do is called “grazing”. I like the feel of this and I think it could work for me. I also need to incorporate regular exercise into my life but arthritis in my knees slows me down. The eating plan is first and then onto exercise. Can you help?
Rosemary
Rosemary,
Thank you for sharing your touching story and I hope to help you in any way I can. My first question is what kind of food do you eat? Do you eat much processed food?
The grazing approach can certainly work for some people, however in my opinion it is difficult and requires a lot of self-discipline. The problem with grazing is that there is no structure. No natural stop and start points for meals to begin and end. This makes it very easy to overeat.
From your description it sounds to me like you may actually benefit from more structure to your healthstyle rather than less. If you are having trouble gauging how much to eat at meals to feel satisfied but not over-full, I would recommend trying to fine tune this in ways that are easy for you.
Start your day with a filling breakfast and eat it at the same time each day. Measure how much you serve for the first few weeks if that helps. If you find you are hungry before lunch time, try eating a little more or changing the composition of your breakfast. Whole grains are great for this.
At a determined lunch time, sit down to another satisfying meal. I prefer salad with grains, beans and nuts, but whatever works for you is fine so long as it fills you up for about 4 hours.
Snacks should be small and nutritious. I like single servings of nuts and pieces of fruit.
Dinner should be on the early side and not too heavy. It’s hard for me to say too much more without knowing what you eat.
A healthy diet with lots of vegetables, fruits, legumes and whole grains can often reduce arthritis dramatically. Sugar and processed foods worsen it. Many people can manage arthritis with diet alone.
Best of luck!
Darya,
Thank you for replying. I’m trying to avoid processed food. Many times its more convenient so I really have to plan ahead to avoid it. I’ve been eating oatmeal or whole grain cereal for breakfast, usually a sandwich for lunch and dinner is made up out of what I take out of the freezer. In between meals I’ve been eating fruit or yogurt. In the spirit of frugalness I avoid fast food but eat out with friends once a week. After keeping track of my fast food/restaurant/McDonald’s McFlurries spending for a few months and faced the ugly total of $394 in June, I think, that whole thing stopped. I take 3-250 mg tablets of magnesium each night to prevent leg cramps, 2-650 mg tablets of calcium each having 400 mg/IU ? of vitamin D and 1-1000 mg tablet of vitamin C. If there is an eating plan to help arthritis pain I want to hear it. I didn’t mention, I take about 6 Excedrin a day to help cope with the pain. I know the Excedrin is excessive but at this time I can’t force myself to go to a doctor. My husband died suddenly about a year and a half ago during an outpatient procedure and I feel I just can’t face the stress. My life is very active with work all day and two meetings a week, at night. I want to feel good and be able to fulfill some of the plans my husband and I made to enjoy our granddaughter (she’s 20) before she grows up and away into her own life . . . as well she should. Any help you can give will be appreciated. Rosemary
Hi Darya!
I love your blog! I’ve recently undertaken a whole foods approach to eating and find myself struggling in the kitchen at times with my mish mash of hand-me-down pots and pans. So, I am going to take the plunge and invest in a new cookware set and was wondering if you had any recommendations. Thanks in advance fr your assistance! Keep up the good work
Melissa
Funny you should ask. I’m actually getting ready to buy pans myself. I’ll be looking into it in more depth when I get back into town (I’m away the rest of the week), but I will let you know what I settle on. It will likely be an economical choice given that my less-than-spectacular grad student salary just went down. Generally the best brands are All-Clad and Calphalon, but I’ve had good experiences with many non-stick sets including Cuisinart. Whatever I end up purchasing I will list over in the Shop, and also mention here.
Thanks for the quick reply. I just found your shop and will definitely use that as a guide. I’ll be looking for your reply as well. Enjoy your trip!
Hi Darya,
I just read an old article of yours about beans, where you encourage the use of a pressure cooker.
Do you have any information on the nutritional effects of different cooking methods for foods like beans, rice, and potatos? As I understand it, different cooking methods will alter the nutritional content of food in different ways.
thanks,
Ardbeg
I’ll look into this, but my general feeling is that for something as robust as beans the cooking method is probably less important than whether or not you eat them at all. That being said, probably the organic heirloom beans I buy from Rancho Gordo have more nutrients than canned beans you’d get from Safeway simply because the soil is healthier. I’ll see if I can dig anything up on the difference between slow cooking and pressure cooking beans.
Hi Darya,
Quality website you have here, still many articles I have to read. I come from the other side of the coin as I have never had trouble losing weight. In fact quite the opposite, I struggle to put it on. And while I am often teased for being so lucky it makes particularly difficult to find good advice given that most of the information out there is geared the other way.
I am quite fond of the ayurvedic approach to food where everybody is unique and thus will have different requirements towards food. I find that If I eat too many veggies and fruits I get quite sick and that I need to eat oilier, heavier foods to bring myself down to earth. So I tend to eat a lot of chicken.. although I eat a lot of pasta as well (my mother is Italian) and these things and meals like hearty curries I find very grounding and help me to feel good.
I have very mixed feelings about meat given all the things I’ve read about, vegetarians, vegans, blah blah etc. These days I try to listen to my body more than anything else.
So would you have any thoughts then on putting weight?
much gratitude..
Thanks for writing, Ryan. What do you mean you get sick from fruits and vegetables? Do they upset your stomach?
If that is the case you may have better luck cooking them more or eating them along with other foods you can digest better.
For putting on weight, the important thing is that you do try to maintain a healthy diet regardless of your desire to consume more calories. That means you should try to eat fruits and vegetables, along with healthy protein, intact grains and oils.
In my experience the easiest way to put on healthy weight (muscle) is by eating more protein and building muscle through weight training. If you are reluctant to eat much meat, other protein sources like eggs, beans, grains, yogurt and fish are all good alternatives. Also read this article on healthy vegetable sources of protein and iron.
Be sure to eat balanced meals as well. I’m not a big fan of counting calories or grams of protein, but you can try increasing the relative proportion of protein in your diet. This is easiest to do with animal sources of protein since it is more concentrated. I do not support taking protein supplements.
Let me know if you have any more questions or if you still have trouble.
Hi Darya,
I have a question about Omega 3 supplements. I’m not a fish eater -but I’m working on it, sort of. In the meantime I’m concerned about not getting enough Omega 3. Are supplements ok? Will they do as good a job as eating fish? How much is recommended?
Also, the only time i use milk is on cereal. I just don’t care for it and don’t feel I need it. I’m over 60. I’m not Lactose intolerant. I do get milk in yogurt, cheese and cottage cheese. Is there any real need for me to be buying and using Soy milk instead?
Thanks, Rosemary
Hi Rosemary,
The data seem to indicate that supplements are a decent alternative to eating fish, though personally I try to eat fish as often as possible because I am generally skeptical of supplements. Take 1000-2000 mg/day if you go with a supplement, and check with Consumer Labs for the best brands.
I also recommend you take a vitamin D supplement. I take 2000 IU, in the form of 2 1000 IU pills from Trader Joe’s or Whole Foods. If you live in a sunny climate you do not need as much, but probably at least 1000 IU is good for everyone. Again, I try to get as much natural vitamin D as possible through fatty fish and sunlight, but since I live in San Francisco and can’t afford daily fish I take supplements.
I do not think you need milk or soy milk. In fact, though I still need to do more research on this for you, cutting out dairy completely may be one of the best things you can do to help alleviate your arthritis. Dairy (from cows only) seems to aggravate autoimmune diseases like arthritis, type 1 diabetes and multiple sclerosis. Vitamin D may counter this effect. I will look into this further and get back to you.
Thanks for your quick answer Darya,
I take 2-650 mg tablets of calcium that include 400 mg/IU of Vitamin D. I live in Palm Springs so sun is plentiful, however I’m not out in it much. Working in a library keeps me in most of the time, lunch time isn’t that long and in the spirit of frugalness I bring lunch, plus, parking is a premium so if I snag a “winner” of a parking space it’s MINE and I won’t move my car for the rest of the day. With my knees, I don’t really care to exercise outside (or inside for that matter).
If dairy is adding to the arthritis problems, should I give up yogurt, cottage cheese and regular cheese too? Rosemary
I’ll look into the dairy thing and get back to you. Sorry, I’m really busy and haven’t had time the past few weeks. I’ll be out of town until next Wednesday as well, but hope to get to it soon.
Hi Rosemary,
After a little research it seems that eliminating dairy works very well to reduce rheumatoid arthritis in some people. Yet it might not be effective in some people. Since you can cut dairy out harmlessly and for free, I recommend trying it for a few months and seeing how you feel. Dairy isn’t particularly good for you anyway, so this could only make you healthier. If it doesn’t help you can integrate it back into your diet later.
There is also some evidence that fish oil (standard dosage) may be beneficial, though the data is still somewhat incomplete. Again, seems worth trying.
Remember too that arthritis is an inflammatory autoimmune disease. Reducing inflammation by not eating sugar and processed foods, while eating lots of vegetables is also important. The Mediterranean diet seems to be beneficial.
Good luck!
Hello, Just stumbled acroos your website and had a question re: Olive oil. I’ve had a hard time recently finding extra-virgin olive oil that is not bitter right out of the bottle (I don’t blend it or cook with it). I’ve aways attributed this to oxidation from exposure to light, but this seems to be true even when I pick bottles from the back of the shelf.
Any recommendations based on brands, where to purchase, etc., so that I can avoid the annoyance, and suspicion of store managers, when I have to return a bottle of opened oil because of the quality?
High-quality extra virgin olive oil is often formulated specifically to have a bitter, peppery taste. The flavor comes from the antioxidant polyphenols. Unlike with regular olive oil, this bitterness is not necessarily a sign of it being rancid, particularly if you buy top shelf stuff. I used to exclusively prefer the fruity oil that it seems you like, but I’ve learned to expand my palate depending on what I’m eating. If you still want to avoid bitterness, ask the clerk (if they know) for an evoo that is more fruity than spicy. California olive oils are often very fruity, so you could start there.
Hi Darya, I have been reading your blog for a while now and I really think it might be my new favourite! I love it – Its so smart and funny and just the right mix of interesting, funny and inspiring.. please keep up the great work. I have one quick question for you though – eating and exercise. I read so many different opinions about what to eat before and after exercise – everyone has a different opinion! Basically, I work out 4/5 x per week – mix of cardio and resistance. My bmi is quite low (19.5) and I don’t want to lose weight. However, I recently had my body fat % measured and it came out 24% – borderline dangerous for my age group (I’m 27)! This doesn’t totally surprise me since Im quite small boned and actually probably weigh a fair amount for my build. I read lots about how to build up burn fat/ build muscle by always exercising on an empty stomach and then eating quick release carbs really soon afterwards. This is relatively torturous though and other people say this is really faddy anyhow – and that you should always have a snack before any workout. Have you got an opinion? Like I said I don’t want to lose weight but I feel like I would really like to address the poor muscle to fat ratio – who knows I might even speed up my metabolism! As a side note, Im assuming you are against whey protein shakes… can you confirm? Thanks so much!
Good questions, Emmy.
I’m not an exercise expert but I have talked to people who are. In my experience they recommend eating something small before a workout, about an hour or so before. You want some whole grain, protein and a little fat. A nut butter sandwich (one slice of whole grain bread) is often recommended. They also recommend not waiting too long after a workout to eat. Again they recommend nut butter. Personally though I just eat nuts before and fruit after, and I have very low body fat (<12%) and a lot of muscle. I also find I get even bigger muscles if I eat a lot of protein (meat/eggs).
My guess is that if you put on muscle and lose fat you will end up losing weight. Your BMI isn’t dangerously low so I wouldn’t worry about it.
You could also try increasing the weights on your resistance training.
And I forgot to mention that you are correct, I do not recommend protein powder. Nutrients are best when obtained from whole foods.
Hi Darya,
Do you have a recipe for a healthy whole wheat or whole grain bread? I have a bread machine and, since I don’t eat a lot of bread, I’d like to to make my own, slice it and freeze the slices so I can take it to work for a sandwich once in awhile. I know homemade bread doesn’t have perservatives so at the slow rate I use it, it needs to be frozen so it won’t go bad. Rosemary
Hi Rosemary,
I don’t have any bread recipes, sorry. I always just buy it as I need it from Acme or Healdsburg Bakery.
Hi Darya,
Remember you suggested i read ‘The Omnivore’s Dilemma’ and I mentioned I wrote a summary response paper for my English class on it? Well since the class is focusing on argument right now my professor wants the class to write a exploratory paper on the subject now. In other words I have to find an article where someone expresses the opposite view of what Michael Pollan wrote about in his book, specifically the fast food. I found some blog site but I need to hear from someone that has good credentials. Can you point me towards them please?
You aren’t going to find a lot of reputable people saying fast food is good for you or the environment. This isn’t a subject that has legitimate arguments on both sides. It’s an issue of lobbiests and lots of money versus reality.
But there is a new book called Just Food: How the locavores got it wrong and how we can truly eat responsibly. You could see what he has to say.
Hey Darya-
Congrats on all of your success. I have a quick question and would love your input. I have lost more weight than I need too being sick and nursing a my baby and would really look a lot better by putting on 5-10 pounds. What are your suggestions on the best ways to do that? Thanks.
Hi Sandra,
My first reaction is that if you lost weight due to illness it will probably come back on its own in a couple months.
If you still want to be proactive about weight gain, what always works for me is eating more protein. I know people often recommend high protein diets for weight loss, but in my experience (as someone who is insulin sensitive rather than resistant), I will put on muscle with more protein so long as I am working out. This is healthier and allows you to put on weight without losing a toned physique.
Generally, however, simply increasing calorie intake by 100-200 cal per day should do it. The easiest way is with calorie rich foods like protein and fat. I don’t recommend eating more sugar/refined carbs ever, even to gain weight.
Try eating more bacon?
Hi Darya, this is a request for a summertomato series on fish, and seafood in general. This topic is even more difficult to navigate than organic vs. nonorganic and it would be great to learn about it in detail.
Hi Katarina,
I answered your question today here http://summertomato.com/fishing-for-answers-how-to-choose-fish-and-seafood/
dp
I posted this on your facebook page but I’m not sure if you got it (the photo of the Eating Right bar box (with nutritional info) is on your wall under fans!:
Hi Darya, I was wondering if you could give me advice on bars. I read your article on packing food for lunch but wanted to specifically ask if you recommend any specific store bought bars. I looked up granola bar recipes but I honestly didn’t un…derstand what I was looking for in terms of what would be good for my healthstyle.
When I work out at the gym, I am there for a couple of hours and by the end of the first hour, I am still energized but start getting hungry. I used to take breaks and eat an Atkins bar but I am trying to stay away from that kind of stuff. So I bought a box of Eating Right bars based on the supposed whole grain and fiber content and because it had a lower carb count than most of the other bars. But then I remembered your post about how sometimes companies will say a product is whole grain even though it is not! Could you also give me your opinion on the Eating Right bars as well? I’ve attached a photo.
Wow this was long. Thanks so much for reading and being such a large influence on my healthstyle (which you should trademark btw, if it’s not already taken).
Hi Jan,
I’ll turn this into a post in the coming weeks. But FYI, the 9 grams of sugar concern me. And just looking at the bar I noticed it is mostly puffed rice. Not ideal. For post workout snacks I carry homemade trail mix, just a combo of my favorite nuts and dried fruit. Sometimes I eat an apple too.
If you want more grains, homemade or store bought muesli is also a good choice.
Hey Darya, It’s the younger of the two Goodmans,
I was just wondering, I have this “crazy” friend who fears that we may face some “unfriendly” times in the near future. If my friend wanted to be extra prepared for an earthquake or other unexpected natural disaster by filling a huge tupperware box full of food and storing it away, which foods would you recommend I buy and why…I mean my friend buy and why?
LOL. Maybe your “crazy” friend has never heard of the food chain.
Sorry, I love The Simpsons.
So, if your crazy friend happened to be me, he/she would get a thing of almond butter, peanut butter, canned tomatoes, canned soup, canned salmon, beef jerky, pickled vegetables, sardines, quinoa & lentils (both can be cooked with warm water), canned/boxed soups, dried fruit and some dark chocolate. That should cover the basic food groups.
Let me know if you have any more questions.
I just read what I thought was a great book on this subject, by a woman who shares your crazy friend’s belief about the possiblity of harsh times ahead, and goes into this issue very throughly.
“Independence Days: A guide to sustainable food storage and preservation” by Sharon Astyk
You can read the opening chapters here: http://books.google.com/books?id=m5TFl0ONPEEC&dq=independence+days+astyk&printsec=frontcover&source=bl&ots=N6Znmy3pQ6&sig=TbXOxexYaTVbYk4cuWKtQMzbJOY&hl=en&ei=t4tQS8qSJYHS8QbO4ISZCw&sa=X&oi=book_result&ct=result&resnum=2&ved=0CAkQ6AEwAQ#v=onepage&q=&f=false
My job requires a lot of travel, right now I spend five days, four nights in a hotel, usually in a small town that I’m unfamiliar with. What’s your advice for getting and staying healthy while on the road?
Thanks for writing, Tim.
It is definitely tough to eat well while traveling. When on the road I tend to spend a lot of time in produce markets and grocery stores, but this can get old fast. I also try to make sure I eat a lot of vegetables, no matter what else I’m eating. I’ll order extra if I have to.
I also avoid breads, pastas and excessive rice unless I’m someplace really special. Needless to say, salads are often my standby. I also like egg dishes and soups. I carry my own nuts and fruit on the plane and make liberal use of the hotel gym when available.
I’ll continue thinking about this and write a more extended post in the coming weeks, but I wanted to reply quickly so you could have something to work with.
Cheers,
Darya
You mention from time to time that you like to eat canned fish such as sardines or salmon. Could you please give us some examples of how you prepare the canned fish to eat? Do you cook it or eat it straight from the can as-is? Any favorite recipes or combinations with other foods? Thanks for your help! Love the website by the way.
Hey Jillian,
Thanks for writing and sorry it has taken me awhile to respond. To be honest I have been struggling more with canned fish lately.
The first few times I had sardines they were delicious either straight from the can or thrown in a stir fry at the end. At that time the fish were small and there were maybe 6-8 per can.
Lately, however, I’ve been getting cans with only 3 large fish in them. Same brand and everything. These bigger fish gross me out a bit as they have developed more and have icky spinal cords to pick out. I don’t think they taste as good either.
I’m currently in the market for new canned fish. As a substitute I have been getting the fresh marinated Spanish anchovies (boquerones) from my local organic deli, and they are absolutely delicious. Unfortunately most people don’t have access to these. You shouldn’t confuse these with jarred/canned anchovies, though I love those too. Canned anchovies are very salty and are more a seasoning than something to eat by themselves. If you’ve never made pasta puttanesca, definitely give it a try!
Another ST reader recommended canned smoked mackerel, and I bought some today along with some trout to try. I’ll let you know how it goes.
Canned salmon is much easier to deal with since I just use it like I would tuna. I mix with a little aioli or mayo and Sriracha.
I’ll let you know how my experiments turn out. Also keep me posted if you have any breakthroughs
Cheers,
Darya
Dear Darya
I read your article in the UCSF Synapse newspaper today so I figured I would ask you a question. Can you please give me some healthy and convenient snack ideas that I can eat during the day? I am a vegetarian and I don’t like to eat a big lunch so I usually end up getting hungry at around 2 or 3pm. Lately I have been eating an apple and string cheese to keep me satisfied until dinner but I am guessing that eating cheese every day might not be the best idea because of its high fat content. I eat nuts earlier during the day so I would prefer not to duplicate that again in the afternoon. Any ideas you have will be helpful. Thank you
Hi Lauren,
The cheese isn’t a horrible option. I’m actually a big fan of dietary fat for health and happiness. Fruit and cut raw vegetables are definitely a staple. You might also consider hard boiled eggs (bring in small tupper) or nut butter to dip your cut produce in. You might also bring a small container of bean or tuna salad. Personally I use nuts, but if you eat them in the morning I can understand why you wouldn’t want to have more. You could also try yogurt or cottage cheese with fruit or veggies. Hummus or other Mediterranean spreads. Even beef or turkey jerky, just not too often and watch the sugar content.
Hope this helps!
Darya
Question about coffee…
I drink about 6-8 cups of coffee a week and am curious about the effect of coffee on my “healthstyle.” I’ve heard that it can raise cortisol levels, but I’ve also heard that it’s good for you if you don’t add the creamer and sugar. I add unsweetened almond milk and stevia to my coffee. What’s your opinion about coffee?
On a seperate note, what’s your opinion about using unsweetened cocoa powder in recipes? Is cocoa powder good for you?
Hi Tamara,
I drink very strong coffee every single day. Everything I’ve read says it is pretty good for you, especially up to 14 c. per week. You are right in that sugar is the real issue for most coffee drinkers.
I believe the Nutrition Diva at the NutritionData blog is planning a post on coffee this week, so you might want to check in over there.
Cocoa powder is supposedly good for you too, so long as it is unsweetened. However I have heard people argue about the importance of how it is produced. Higher quality brands are likely to have more health benefits. But again, as long as you aren’t consuming much added sugar there is very little to worry about.
dp
Darya,
I have a friend who has been on Ambien, prescribed by her doctor, for over one year. We’ve know each other for over thirty years, so she knows that I am no doctor. But I told her that Ambien was addictive, and that it tended to shut off the body’s natural production of sleep inducing hormones.
What are your thoughts on this, and is there any literature (that us mortals can read) on Ambien and/or natural sleep?
Thanks,
Eric Munhall
Hi Eric,
Technically Ambien is not addictive. It can be habit forming, but so can the internet
Everyone reacts differently to drugs, but if your friend has been taking Ambien for a year with no problem there is probably not much to worry about. I’ll poke around a bit, but for the most part I don’t think Ambien has been around long enough for us to have the full details of its long-term effects. However it is generally thought of as safe so long as you are not the kind of person who has the serious sleepwalking issues.
There are pros and cons to taking any medication, but sleep is certainly important for physiology and quality of life.
If I find anything interesting to read I’ll let you know.
I should note that I am not a medical doctor either.
Cheers,
Darya
Hi,
My sister has a lot of allergies, and I was reading a book by a naturopath doctor that argued that diets that are composed mainly of cooked foods may be behind a lot of these conditions. I may be getting the science a little wrong, but the main idea seemed to be that enzymes are destroyed by cooking and the body becomes depleted and over-taxed by having to manufacture all these enzymes itself.
I was wondering what your opinion was on the raw food diet?
Thanks, and once again, great website, thanks for running it.
Daniel
Hi Daniel,
I’ve been getting a lot of questions about enzymes so will try to look into it in the coming weeks. However, from what I understand of the raw foods diet is it is extreme and not supported by science. In my opinion, raw foods diets are in the same vein as vegan diets or primal caveman diets. Sure the can be healthier than the standard Amercian diet (maybe), but are a lot of work and not necessarily better than a healthy, balanced diet based on real foods.
Certainly I’ve seen data that some foods are actually more nutritious when cooked. Some even say this is what enabled human evolution. Personally I eat a combination of raw and cooked real foods and don’t worry about the details. No one has yet given me a good reason to worry
Cheers,
Darya
Hi there Darya,
Your website is great! I have a some questions for you about storing bulk food in the freezer. You mention freezing brown rice balls: how exactly do you do that? Do you ball the rice while room-temp? What kind of bags do you use to keep the serving size shape? Also, for soups, which I make a lot of in the winter – what is your preferred container for storage? I usually use Tupperware or cleaned out yogurt containers, but I have been trying not to microwave my plastic Tupperware containers, and it’s hard to get a frozen block of soup out of the Tupperware and into a bowl to microwave. Any thoughts/suggestions would be greatly appreciated
Thanks,
Pamela
Hi Pamela,
There are detailed instructions on how to freeze and reheat rice balls here: http://summertomato.com/simple-gourmet-rice-for-dummies/
I use tuppers to store soup, but never microwave it. If I plan to eat a frozen soup, I transfer it from the freezer to the fridge 24 hrs before eating it. Even if it doesn’t completely thaw it will usually melt enough that you can pour it into another container to microwave.
Hope this helps!
Darya
Super, thanks so much!
Hi Darya,
I’m wondering if the benefits of aramanth and chia seeds can be realized in the digestive system if they are used say in a granola bar, where they may not all get crushed by chewing? Will they actually be broken down in the digestive system if you swallow them whole?
Thanks,
Dennis
Dennis,
I’m not sure what benefits you are talking about exactly. I’m not a big believer in “functional foods” that you eat for one specific health benefit. From the data I’ve seen, overall dietary pattern is far more important than any single food.
That being said, nuts and seeds can certainly pass undigested if not properly chewed. And in that case, you would not get the nutrients.
Hope this helps
Darya
Hi Darya,
I eat way too much sugar and have constant cravings for it that makes me feel like I am addicted … do you have any suggestions for cutting back?
Thanks!
Pamela
Pamela,
This is a great question and I will answer it in the next week or so on the blog.
Thanks,
Darya
Wow, thanks for your great post about this!! Much appreciated
Hi Darya,
I have read a recent New York Times article about the association of inactivity -sitting in front of the TV- and mortality (http://www.nytimes.com/2010/01/26/health/26beha.html?em). Unfortunately, I have been cursed. The great passion of my life is books. I can sit and read or study for hours. I spend as much as 12 hours at my desk as many as four days a week. I have decided to break that up by setting a timer and doing cardio (or housework) at intervals throughout the day. My question to you is, how would arrange such a regimen. Assuming that you were going to get in 12 hours of study, how often would you take a break, and how much cardio would you do. In my case, I am going to the gym at 6am, three days a week for 20 minutes of cardio and 30 minutes with a trainer, and I am playing tennis for 90 minutes, twice a week.
Thanks,
Eric Munhall
Oops, looks like my reply didn’t get nested. I answered right below your question if you wanna check there.
Great question, Eric. As you can imagine, being a scientist and blogger I am behind a screen most of the day myself. I don’t have time for too many breaks, but what I try to do is make sure I take a walk each day, at least a mile. And I work out at the gym most weekdays (30 min cardio + weights). I try to schedule 3-4 hr blocks of time to work, then try to move around and eat in between. I think you have to just find what works for you. But if you’re already making time for the gym you shouldn’t have that much to worry about. For better scheduling you can try some of the time management web apps or Google calendar. Let me know how it works out
Hope you don’t mind me putting my $.02 in, but I’ve recently started implementing the Pomodoro Technique for time management at work. Though there’s more to it, the basic premise is that you work for 25 minutes and then break for 5. This creates a 30 minute ‘pomodoro’. After 4 pomodoros (2 hours) you take a longer break, maybe 15 or 30 minutes.
The unplanned side effect of implementing this technique is that I move more through the day. I find that I want to get up from my desk for those 5 minutes and refill my water or just stretch and wander for a bit. I know this doesn’t answer the cardio question, but it can be a way to get more movement in throughout the day. There is a web site that explains the technique in more detail at http://www.pomodortechnique.com.
Butting out now
That’s rad, thanks for the info. I love all things tomato
Hey Melissa,
That was certainly worth more than two cent!!! Thank you. Got suggestion. Also, love the web site. I am losing weight and tracking it on Facebook. I will link you site, it looks great.
Thanks again,
Eric
I used to be able to speak English!?! Apparently not tonight. Must be upset over the Vikings loss!
Hi,
I recently discovered that my unsweetened muesli contains sulphur dioxide as a preservative. Can you tell me what the effects of this are?
Fatima
Hi Fatima,
If you’ve never had a problem with sulphur dioxide you probably don’t have to worry about it. Almost all fruit is preserved with it. Most people are fine if they eat it, but a small percentage of people are severely allergic and it can cause them to develop asthma. I don’t love the sulphur, but eat small enough amounts of dried fruit that it isn’t worth worrying about. You can always find people who freak out about stuff like this and avoid it at all costs, but I’m not one of those people.
Hope this helps.
Darya
Hi,
Thank you for the prompt reply. While reading one of your articles(I cant remember which one), you mentioned how we have been fed inaccurate information regarding daily food intake; such as calcium is good for bones. To be honest I was baffeled by that as I have always felt guilty about not drinking enough milk and have even considered taking calcium supplements.
Having said that, how much dairy should we consume and what about children, how much dairy do they really need? My six year old daughter is quiet fond of cheese and fromage frais, and my one year old loves her three bottles of milk a day!!
Fatima.
Hi Fatima,
Definitely watch the video I posted today, there is a long section about dairy. I was actually the one who asked Kevin to ask that question because dairy is so confusing. But basically it is bad, especially for children. It might be worth it to take a calcium/vitamin D supplement if you do not eat any dairy at all and don’t eat many leafy greens. Personally I eat regular yogurt and greens and don’t take the supplement (I take 2000IU vitamin D).
I think the video will explain most of your questions.
Cheers,
Darya
Hello – I just finished reading your primer “how to get started”… My question relates to chicken…in the primer, you say you are ‘fairly neutral’ on poultry and red meat in small quantities. Are chicken breasts a good/great source of low-fat protein? I was under-impression it is? Thanks
Great question, Darin.
First off, I don’t consider “low-fat” to be a good thing, so I don’t really see that as an advantage. I prefer a nice oily fish. (I’ll be writing more on saturated fat this week). Another thing is that chicken comes in many forms, and industrially raised chicken can/probably is a dangerous source of salmonella. But those are my only two issues. Other than that it is a fine source of protein.
Question answered?
Are grains such as whole grains healthy? What do you think of the Paleo diet which advocates zero grain consumption?
Hi Alex,
Good questions! For grains, I distinguish between intact whole grains and “fake” whole greens (e.g. Lucky Charms). Check out my article Intact Grains vs. Whole Grains.
The Paleo question is one I’ve been meaning to write about. I think it’s basically fine, but wholly unnecessary if health and well-being is your goal. I’ll elaborate in a post soon.
Cheers,
Darya
Darya,
I can’t eat food with flour. How am I supost to know what to eat besides just looking at the label. Do you know where you can find a list of foods of what NOT to eat. Thanks for you help.
Hi Kennedy,
If you haven’t downloaded my report, there is a section about foods to avoid. But basically you want to avoid almost all processed foods. Flour/wheat is in just about everything. Personally I don’t eat many foods with labels, which solves most of the problems. If you need specific recommendations, I am starting to offer online coaching services. Email me if you’d like details.
Darya
Dear Darya,
Hello!!! I just came across your website and, like many others, I am a huge fan! I have always been extremely interested in nutrition and I am always reading books about it to learn as much as I can. I also read your bio and I found myself relating to you in several ways! Thanks so much for all you do!
I have a question regarding losing weight that I truly hope you can answer. Hopefully it will help if I give you a little bit of info on my diet history, too. Just as you needed to stay super slim dancing, I needed to for most of my teenage life (I’m 26 now) because I was doing a lot of modeling. I’m 6 feet, and have always been a size 4 (sometimes 2/4) with a 25″ waist. First I tried super low calorie, then low carb/ low calorie, then tons of fiber/low calorie..all of these worked for a short time because I have a very strong will when it comes to dieting, also. Then, before my wedding in 2006, I discovered raw foods and I thought that was the key to ending my struggle with food/weight. But after sticking with it for a year, I noticed the weight was slowly coming back on. Then, recently I was pregnant and I vowed to stay healthy throughout the pregnancy. But after trying to eat raw as much as possible, I noticed I was gaining 10 pounds every month! This freaked me out and I tried to just incorporate more eggs and chicken instead of nuts and smoothies to try to slow the weight gain. Well I ended up having a big, healthy, and amazing baby boy (my husband is tall too) so I’m not extremely upset about the weight gain, though it is a bit uncomfortable for me to be looking “healthy” as my family and friends put it. Having my baby was an amazing experience-he’s the love of my life-and I feel so blessed to have him. In the beginning while I was nursing him I stuck to Ezekiel English Muffins for breakfast, bananas galore, and tons of salad with some protein like chicken or fish. I wasn’t too rigid, and often ate a few of the E. Muffins. Now he is 6 months and I’ve been nursing him all along, and even making him homemade food!But my question is actually regarding how I can start to lose weight while breastfeeding him now. I am TRULY struggling with this, even though I am working as hard as ever to eat super healthy and clean. I never eat junk, and mostly stick to egg whites/(1 egg) salad w/ olive oil and lemon, and legumes, (breakfast) almond butter (snack/lunch), and chicken/fish/ground turkey with tons more rommaine lettuce (dinner) and decaf tea with honey. Sometimes I eat sprouted Eziekiel English Muffins still, but I was cutting them out because I feared too many carbs were the problem. I have lost some weight but it is going much slower than I would prefer, though I do not want to lose my milk supply for my baby. In fact, his health is much more important to me than slimming down, but I figured you would definitely be the one to ask if it was possible. As far as exercise goes, I have been trying to take him for walks whenever possible, and I do strength training (no weights) almost daily. I realize the process of getting back down to my skinnier self will take a while, but I was hoping maybe you could suggest a start up weight loss menu or ideas to help me get in the right direction. Any advice would be VERY much appreciated!!!
Thanks so much, and I apologize for how long this post got! I look forward to hearing from you soon!!
Sincerely,
Jackie
Seasonal Buying
We’re trying to eat as local and seasonal as we can. However, in New Hampshire, produce takes a big hit. We canned or froze what we could last year and are planning on doing more this year with adding to our garden and building a root cellar in our basement so we can keep some things. I’m also using an Aerogarden to grow tomatoes and herbs indoors to supplement.
What suggestions do you have for those of us in the seasonally-challenged part of the country.
We don’t have much fresh and local for a good part of the year (probably a bit more than half).
Obviously if I want oranges or bananas I have to buy those.
Any suggestions?
Thanks,
–Mike
Great question! I’ll do my best to answer it in a post in the next week or so. In the mean time, come visit!
Darya,
I was wondering if you could tell us your typical food intake for a day, including snacks? I know every person is different in their needs, but I sometimes think I actually don’t eat enough over the course of a day. I know the serving sizes of individual foods, but don’t always know how much to be eating in total.
If you’ve done this already in the Q&A or in a blog post, forgive me for not seeing it, and just kindly point me in the right direction.
Connie
Darya,
Do you have a good site for referencing which produce is currently in season? I was talking to another friend and, although I shop at the street markets in Italy for fresh, in-season produce, I can’t help but notice the “Dole” pineapples and bananas at the stands! Where can I get a concise list of produce/season info?
Thanks for the blog!! I love it!!
Ally
In the US I use localharvest.org, but I don’t know what you could use in Europe. I would talk to the market vendors, start with them. Not all of them will know, but I bet at least a few of them care enough to help. The Slow Food movement is also big in Italy, so they may have resources you could use.
You’ve mentioned your stance on grains previously, but I was wondering if you had seen this study before. It’s rather lengthy, but it makes some excellent points and I’d be interested to hear your thoughts.
http://www.direct-ms.org/pdf/EvolutionPaleolithic/Cereal%20Sword.pdf
Hi Alex,
You weren’t kidding, this review is long! (This is not a study, but a review of the scientific literature on grain consumption). I find most of the data in it to be accurate and in accordance with things I’ve heard previously, though parts of it teeter on speculation.
From this we can conclude that relying on a diet with a very high percentage of its calories from grains can be dangerous. It also suggests processed grains are a bigger problem than intact whole grains, and that there are indeed some nutritional benefits grains.
To me this suggests that grains can be beneficial in small amounts, especially when unprocessed. But that we should strive for a balanced diet to ensure adequate nutrition.
From everything I’ve read grains are only a problem when consumed in large quantities. Eating lots of grains increases the negative consequences of consuming them (anti-nutrients, allergens, etc.) and also replaces other essential foods (vitamin B12, iron, etc.). Processed grains are an even bigger problem because of their effect on blood sugar/insulin sensitivity.
Not everyone likes/wants to eat grains, but my guess is most people can benefit from eating small quantities of relatively unprocessed grains. (e.g. For better workouts, etc.)
Let me know if this answers your question.
dp
Wow, thanks for the reply, I appreciate all the work you put in to this site.
My pleasure
Hi,
I live in Mumbai – India, it’s one of the hottest area in India. According to you what is suggestible food for summer, what type of food should be avoided and what should be consumed more.
As I’m Pure Veg please let me know accordingly.
–
Regards
Kalpesh D. Sampat
Hi Darya,
Thank you for great web site. Very helpful!
Im trying to use more gluten free wheats like buckwheat flakes. If I want to make my own muesli, f.x. with nuts, seeds, dried fruits, honey/agave and quinoa pops, how would I use the flakes? Do I need to soak and dry the flakes before adding to the muesli?
If they are rolled flakes, I just add them directly. I tend to eat my muesli on yogurt (lowfat plain) or with some milk alternative.
If you have to sweeten your coffee, what’s the healthiest sweetener to use? Turbinado sugar, brown sugar, honey, agave, stevia, xylitol, truvia, splenda? Thanks
Just assume they are all unhealthy and pic the one you like best and enjoy it. I’m digging this coconut palm sugar, but whatever you pick is fine. If I had one piece of advice to offer it would be to choose natural over artificial – it won’t help you and it tastes horrible.
Is honey also considered unhealthy? I know its high in sugar but its highly nutritious as well.
Honey is kind of nutritious, but it is mostly sugar. That doesn’t mean you should never eat it. It’s a fine sweetener and arguably better than most out there. But it is still as sweetener. Try not to think of foods as “good” or “bad.”
Hi Darya, I want to start with the whole intact grains consumption but I dont seem to be able to get precised information on the internet which I should eat, could you please let me know which are the best ones?
Many thanks for the time and effort you put into this site, it is great!
Lorena from Leicestershire, England, UK
Great question Lorena! When it comes to natural foods, there really is no “best.” You should strive to get a variety of different foods into your diet, they each add something special. Probably the easiest place to start is with brown or wild rice. Quinoa is great. Oats are easy. Wheat berries are great in recipes. Try barley, faro, buckwheat, etc. Have fun and feel free to come back and let me know what you like best
My daughter has decided that she and her family are going to become Vegan, after reading ‘The China Study’. She has
two girls, ages eight and eleven. What are your thoughts about a child’s nutritional intake being limited to a vegan diet?
Thank you for your thoughts.
My biggest concern would be lack of omega-3s from fish. Omega-3 fatty acids from plants are good, but they do not substitute for ones from fish. The body does not convert them efficiently to the kind of omega-3s that are beneficial and support development of the nervous system (important for young children). I read the China Study (I don’t agree with it, here is my review), and though Campbell mostly ignores the topic of fish it seems to me like the real fear (according to him – again, I disagree) is that the protein in the fish may cause cancer. If that is the fear I would advise at least finding a good omega-3 supplement derived from real fish oil. However, there is plenty of evidence to suggest that Campbell is wrong in his condemnation of all animal protein. Here is some evidence that fish eaters in fact have less cancer than vegetarians.
All that being said, I’m not a big fan of telling people how they should live. Chances are your daughter and her children will be fine on a vegan diet so long as it is extremely nutritious, based on fresh and seasonal foods. Cutting out junk food (even at the expense of a few healthy foods) is the most important step toward health someone can make. Overall vegans are much healthier than people who eat a typical Western diet.
Hi Darya,
First of all, I love your blog.
I know this is a common question, but since you’re a scientist I’d love to hear your thoughts. I have high cholesterol. It’s likely entirely inherited since many in my family have it and I have a very healthy diet and I exercise.
I recently had pastured eggs for the first time and I LOVE them! They turn a simple poached egg into a special treat.
What is the current stance on eggs & cholesterol? I’ve heard much lately about saturated fat being the issue (i.e. red meat, full fat dairy), not cholesterol in foods. But I when I hear flip flopping on health issues, I fear it’s due to the egg industry lobbying and running studies, versus an actual change in the scientific facts.
What do you think about eating eggs when you have high cholesterol? By the way, I’m not on medication…I’m hoping to reduce by diet and exercise. Not sure that’s possible though since I was already doing that and it keeps going up!
Thanks!
Tracy
Hi Darya,
First of all, I love your blog. My mom and dad also LOVE your blog.
So i have a few crazy friends on a new diet which i think might be externally unhealthy. Maybe I’m wrong.They are on a Atkins style diet, no carbohydrates, no fruits, limited vegetables, no processed food, meat infested, lets deep fry everything bacon and pork lard diet. They are calling it the “caveman” diet. It might help to know they are from Texas and are use to eating deep fried EVERYTHING! I mean I went over to breakfast the other day and they feed me bacon with bacon fried eggs and a side of steak.
I know I sound disgusted, but that’s because I am. I guess I’m just not use to seeing people eat that way.
So, can that be healthy? And what is the science behind Cavemen diets?
Thanks!
Thanks Christina! I actually wrote about that recently: Is It Healthier To Eat Like A Caveman?
Hi Darya,
I’m curious, what does your weightlifting routine look like?
Funny you should ask. Was just planning a post about my workout routine. Give me a week or 2
Hey Darya,
My girlfriend just bit my head off for my eating habits. She claims my constant intake of fast food is down to selfishness and laziness. I told her I eat the way I do because I am broke. Eating crap is the way to go if you’re trying to live on $10 a day. Try shopping in Whole Foods on my salary. You won’t get far. How do you eat healthily on my budget? We live in San Francisco if this helps with recommendations.
Appreciate it. Just discovered your blog (thanks to Kevin Rose’s “Random Episode 10″) and want to change my ways.
Ben
Hi Ben, you’re in luck! Because I don’t think you could have asked a more broke person about how to eat healthy in SF. Not only do I live here too, I’m also a grad student and have been living on a student salary my entire life (seriously, you probably make more than I do).
So where to begin? First, you do not need to go to Whole Foods. I agree that the produce there can get pricey. Though they have bulk grains and beans that can be a really good deal if you look. I suggest starting to shop at farmers markets for vegetables. The Alemany market is particularly well priced, but there are several small markets around the city that are affordable. You can also shop at the many ethnic markets around the city.
I’ve also written about 10 Tips To Save Money While Eating Healthy. If you have any more questions specific to SF, please feel free to ask. Twitter is where you’ll probably get the quickest response, but you’re always welcome to email me.
Hey,
I cook a lot with onions, usually I use the brownish ones. But how big is the difference between them and the red ones considering Vitamins and such things? ANd which ones would you recommend?
Any difference between the two kinds is negligible. I recommend mixing it up to optimize your nutrition from all different veggies. I choose which onions to use based on the type of dish I’m making, picking based on taste. Because if you’re already cooking for yourself with fresh veggies, you win
Hi Darya,
I feel a bit guilty posting a question here and taking your time, but my sister looked around in the interwebs and couldn’t come to a conclusion about whether microwave usage is safe or not. Some reports claim that the cell structure of the food changes in the microwave, whereas others claim that there is no harm at all.
Do you know of any ‘reliable’ studies about this issue ??
I’ve never seen a logical report that microwaves are dangerous, and I have seen many to the contrary. Here is some trustworthy information: http://www.fda.gov/radiation-emittingproducts/resourcesforyouradiationemittingproducts/consumers/ucm142616.htm
Hi Darya:
I’ve recently became homeless after losing my job and eating healthy is a really big challenge of mine among many others. My question is how do I continue to eat in a healthy manner while undergoing major stress in my life and keep myself mentally & physically fit?
I’m so sorry about that Harry. Luckily healthy food is fairly cheap, especially if you are willing to cut back on meat consumption. I recommend focusing on leafy greens (cheap!) and legumes. Beans and lentils are affordable and easy to find. Bulk whole grains like brown rice and oats are also a great way to stay healthy. Cans of tuna can also be a great source of nutrients and protein.
For mental health, meditation work wonders to minimize stress and stay focused on important activities. Be sure to fit in some physical activity as well. Even walking can make a huge difference.
Best of luck!!
Darya
this website seems really useful, and it’s a pity i havent heard of it sooner! why doesnt anybody else that i know care about these kinds of things?! im the only one in my family w/ a high metabolism, but i care about my healthy lifestyle the most…creepy.
this website seems awesome, and it makes me sad that nobody else in my family cares about having a healthy lifestyle. im the only one w/ a high metabolism, so its pretty creepy that nobody cares…its not that hard to stick yourself to a plan w/ help!
Hi,
I’m interested in baking my own bread the old fashioned way, but am having a hard time find a good whole grain bread recipe. Most of the ones I see are basically white flour mixed with whole wheat flour for a little color and texture. I’m looking for really rough, chewy bread, the kind people would eat hundreds of years ago. Do you know of any?
Thanks so much!
I grind my own wheat using a grain grinder.
And I like this no-knead dough recipe. Makes awesome bread. I’ve tried it with 100% home ground wheat and it turned out awesome. Just make sure your yeast isn’t expired!
http://www.nytimes.com/2006/11/08/dining/081mrex.html
Thanks I’ll definately try it!
Do you have any reccomendations for where to buy already ground flour/what brands?
I don’t buy flour, but I would first try my farmers market. Other than that my next choice would be King Arthur.
Hi Darya,
I recently discovered your blog through Tim Ferriss’s Blog. I’m enjoying and benefiting from the healthy lifestyle info on your blog immensely.
I have a quick question for you.
If you were on a strict budget and had to choose your food items and supplements very strategically which would you choose? What foods and supplements do you feel offer the best bang for your buck in terms of complete nutrition and healthy weight loss? A simple short list of your essentials or foundational foods and supplements would be very helpful. Thanks in advance.
Regards,
Pete Martinez
Hi Pete,
Thanks for writing. Hopefully you’ve already ready my free How To Get Started Eating Healthy report and my 10 Tips To Save Money While Eating Healthy post today.
I’m often on a very strict budget myself, and during times like this I eat mostly greens (kale, chard, collards, broccoli) and beans/rice. I buy the beans dry and cook them myself. I get these items in the bulk bins at the grocery store.
When cutting costs I avoid much fruit, meat or dairy, which is expensive.
As for supplements, I just take one basic multivitamin, half dose. I don’t have much of an opinion about them, though Consumer Labs says most of the big labels can be trusted to contain what they are supposed to contain. The only other supplement I consider essential is vitamin D, because I live in San Francisco which is too far North for enough sun exposure. I take 2000 IU. If you aren’t eating much fish, you might also consider omega-3 fatty acids (fish derived).
Did I answer your question? Hope this helps!
Darya
Thanks for the prompt reply Darya. It’s really cool that you’re so responsive, helpful and honest. I’ll make sure to review your
free e-book. The 10 Tips to Save Money While Eating Healthy were also very helpful.
Agree on the greens and beans, a multivitamin and vitamin D (I don’t get much sun either) and omega 3s. For the multi-vitamin I’m currently trying Centrum but although it’s a relatively cheap and well known alternative I hear mixed things about whether a tablet like that is truly effective.
For greens I hear Mustard Greens served with Extra Virgin Olive Oil and Apple Cider Vinegar are particularly good. Sweet potatoes are an excellent substitute for Blueberries (which can be quite expensive).
Which types of beans do you recommend most? I assume you use brown rice and maybe cook it with certain herbs or spices or maybe mix in certain veggies like onions and bell peppers to make it more appealing. Just curious. Thanks.
Regards,
Pete
You’re right, it is not clear a multivitamin does anything. I take the Super Crusade from Trader Joe’s but I don’t feel strongly about it. I only take a half dose per day (1 tablet).
Mustard greens are ok, but in my experience can be very bitter. The vinegar certainly helps a little.
I love all beans. Chickpeas are especially versatile, but I try to eat as many different kinds as I can find at my farmers market or in the bulk bins at Whole Foods. Be sure to check them for pebbles!
Yes I cook brown rice. I only use a small amount and I usually just put whatever dinner I made on top of it and let the salt/oil/herbs/flavor be the seasoning. Sometimes I stir it into salads to make them more substantial. Warm rice is a great addition to a salad!
You can also greatly improve the taste of your food with fresh herbs like Italian parsley, cilantro, thyme, etc. These are cheap and add a tone of nutrients and flavor.
Cheers,
Darya
Hey, Darya! I’m doing a persuasive speech on healthy lifestyles (healthstyles) and your website has done me a HUGE favor! I hope I pass, because I was on the computer, burning my eyes out (jk) for a long time! I’m suggesting your website, the awesome summertomato.com, to all my friends and everyone else I have to present to. It’s really helped me, so I hope everyone else gets just as much help as I did! thnx!
Hi Darya!
I recently read an article stating that Agave necter was just as bad as HFCS, what are your thoughts on this?
(http://www.thatsfit.com/2010/02/15/debunking-the-agave-myth/) is the article.
That’s absolutely true. Agave is mostly fructose and glucose, just like HFCS. It’s “natural” origins doesn’t save it from poisoning your liver.