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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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972 responses so far
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Hi, I am wondering if sauteed charred vegetables are a concern? Lately I’ve been sauteing different combinations of vegetables over medium heat for lunch and/or dinner. I usually heat a little bit (about 1 tsp) of olive oil, add onions first, and then add other vegetables like green beans, red bell peppers, and mushrooms after the onions soften up. By the time it’s all done some of the vegetables (especially the onions) are a bit charred. This tastes fantastic but it just occurred to me that maybe I should be worried about the charring. Thank you in advance for your help. I love your website, I have learned so much from it!
Hi Lynne,
While burning can certainly create some carcinogenic chemicals, small amounts of browning are not a big concern and the value of eating and enjoying your vegetables outweighs the risk. Just be sure to avoid foods that are so burnt you can taste the bitterness of over-charring.
dp
Hi Darya,
I like your site very much, both for the all around “healthstyle” tips and for the higher-level scientific analysis/discussions. My question is this ~ up till now I have been doing mostly cardio (running) for my exercise, and I want to shift towards more weight training, but I can’t afford a personal trainer. Can you recommend any resources to get a good introduction to weight training, to get started? It’s hard to figure out how to get started – there is so much information out there that it is a bit overwhelming.
Thanks!
Hi Cecily, you might like to check out The New Rules of Lifting for Women. At $15.95, it’s a lot cheaper than a personal trainer
I particularly like the combination of exercises geared towards women and the nutrition tips – and recipes! Enjoy, and good luck. 
Liz
Hi Cecily,
I actually learned to lift from a friend/workout partner who used to be a trainer. I haven’t looked into Liz’s suggestion, but it sounds like a good place to start. Personally when I see the trainers at the gym these days they have their clients doing all sorts of crazy movements that often require a partner. I’m sure there’s value in this, activating more muscles, etc. But part of me wonders if they aren’t just trying to make themselves indispensable since the movements are difficult to do and hard to remember without help. I’ve had great luck with good ol’fashioned lifting without all the fancy stuff. Here’s what I do:
http://summertomato.com/my-weekly-workout/
Good luck and let me know if you still need more guidance.
Cheers,
Darya
Thanks to both of you, this is great! I’ll give it a try
I do an amazing DVD workout led by a personal trainer and am, myself, an independent health coach for the Beachbody company. Beachbody has over 20 workout programs to fit the needs and preferences of anyone, whether you want short workouts or cardio or strength training, muscle confusion, yoga, area-specific–everything. When you buy a program you get multiple DVDs so you aren’t doing the same boring routine everyday. And they are full-service workouts that come with all the equipment you need. And they work–I was amazed when I started it–you get better results than going to a gym. If you’re interested, check out my website: [link removed]
Hi Darya,
According to US and Canadian Dietary Reference Intake guidelines, the daily recommended amount of protein a non-active person should consume is .8 grams of protein per kilogram of body weight. An active person is supposed to consume about twice this amount (found the above info on Wikipedia). Do you agree? If not, how much daily protein do you think is healthiest for a person to consume?
I‘m asking because I think protein consumption is great for weight loss and overall health, but I don’t want to risk long term damage to my kidneys if I eat too much protein.
I am a huge fan of your site, and your incredibly intelligent approach to nutrition. Thanks for your time!
Max S.
Hi Max,
I’ve looked hard for data that too much protein is bad for you (bones, kidneys, etc.), particularly when low-carb diets were very trendy, and I’ve never found any evidence that too much protein is bad for you. That being said, you don’t “need” a lot of it. It’s great for building muscles and increasing satiety while trying to lose weight, but personally I don’t count protein grams. Besides, it’s difficult to calculate how much of the protein you eat is actually bioavailable, since not all proteins are complete. Since you don’t have to worry much about health risk, how much protein you eat is one of those healthstyle trial-and-error things you need to figure out for yourself. I’ve found I’m happier (and thinner) with a little less protein, but others are just the opposite. Just don’t feel like you need to supplement with protein powders, etc. You should be able to get everything you need from food.
Cheers,
Darya
Are there foods and/or eating habits that can help maintain mood and energy levels? As wonderful as Adderall can be, I don’t really qualify for the magic of amphetamine salts according to the DSM, but would love to improve my psychological health and energy levels regardless. In short, I have stuff to do and want to feel good doing it!
Hey Tim,
You might want to try doing selective elimination for awhile. Besides eating a wide variety of whole, seasonal and unprocessed foods, you might look into cutting out sugar, gluten, refined carbohydrates, dairy, etc. for 2 weeks at a time and see if anything helps. Also, fish and omega-3 fatty acids (+ other healthy fats) can sometimes help with mood.
Darya
Thanks Darya. I suppose the lunch I had at Berkeley Dog–Bockworst, onion rings and a Barq’s root beer–don’t help keep my mood and energy up.
Tim
I agree with Darya–we cut out sugar, gluten, and refined carbs and we have a LOT more energy and more stable moods. It’s amazing how foods can have such an impact on us. If you have a hard time eating healthier foods, there’s a whole-foods smoothie that you can get that is made with all the nutrient-packed foods that your body needs and no artificial ingredients or preservatives and it’s gluten-free, lactose-free, and caffeine free. Putting the right whole foods into your diet gets your body back on track and working the way it should and, as a result, you’ll have a lot more energy! If you want to know more about it, here’s a link to where you can learn more and buy some if you want: [link removed]
I live in Arizona, where it is currently 117*F outside. It’s been hovering around that temperature (within 5-10 degrees) for the past month. It’s very hard to find locally grown produce, as very few things grow well in this extreme heat … not to mention my running routine has died out because there is still a lot of heat rising from the streets, sidewalks, and trails in my area even before the sun comes up. What would you recommend I look for in produce if it can’t be local? And what would you recommend I do for my running/exercise fix if I can’t afford the gym and don’t have a treadmill? Moving to a different state is on the list of things to do, I just need to save up the money first
Thanks!
Hi Ciera,
Your produce doesn’t have to be 100% local, but I would look for stuff from nearby states like CA as opposed to stuff flown in from Chile or anywhere else in the Southern Hemisphere.
Regarding exercise, have you tried a kettlebell? I’ve been following the kettlebell swings I saw on Tim Ferriss’ blog and love them. I like it because it combines both cardio and strength training in a short workout. He also has a cheap way to make your own on there, so you don’t have to dish up a lot of money on something you aren’t sure about. I do recommend wearing workout gloves if you try it.
Hi–
I found your website very interesting. I saw your 10 Ways to raise HDL. The one that I have questions about is drinking 1-2 alcohol drinks per day. Since alcohol has sugar, doesn’t that create problems?
Thanks, John
Hi John,
I don’t worry about naturally occurring sugars, just added sugars. Besides, the amount in wine is relatively low. Research shows the benefits are worth it
Darya
Hi Darya,
I’ve been gradually changing my eating habits for 4 weeks now after reading Pollan’s The Omnivore’s Dilemma, Dr. Will Clower’s The Fat Fallacy among other books. I’ve stopped eating processed foods, started making all my meals at home– including dinner for my entire family–as well as incorporating green leafy veggies in every meal. I’ve also cut back sugar intake and now drink my coffee with some cream.
I have lost 65 pounds in the course of 5 years, initially with Weight Watchers and simply controlling my portions. The last 3 during the first 3 weeks of eating all natural food. This week however, the scale has climbed up by 6 pounds and has scared me enough to think about going back to Weight Watchers.
I have two questions: 1) do you think it’s possible to lose weight while being on Weight Watchers , but still eat naturally? 2) I’ve added lots of whole fat cheese back into my diet , but am afraid that this has contributed to my weight gain. How much cheese, if any, is too much?
Thank You
Erika
Hi Erika,
I can understand your concern. Yes, I do think it is possible to do WW and eat naturally, if that works for you. Regarding body weight, it is important to remember that you can gain weight eating anything, even “natural foods.” You still have to watch your portions and moderate your indulgences. I find it easier to do this when I’m eating higher quality foods, but it’s not like I can eat unlimited quantities of food without worrying about the consequences. Calories are still important, though you have nature on your side when eating fewer processed foods. I don’t worry about fat specifically, but there are a lot of calories in cheese for sure. If you’re gaining weight, I’d say that’s too much. When you aren’t gaining weight, it’s fine. Does that make sense? Work on mindful eating, chewing slowly and stopping when you’re no longer hungry. Personally I wouldn’t want to rely on WW for portion control, but that is why it works.
I’m wondering what your stance on using honey as a sweetener is. I know some people say its better than regular old sugar, but it is still obviously a very concentrated sweet source. Am I ok putting some in my yogurt or on toast with almond butter?
Honey is fine, but as you point out it is a sugar. So if you’re trying to lose weight and aren’t having success, it’s an obvious target to modify.
Honey is good but in my house we use agave nectar. It’s similar to honey but not as thick so we don’t use as much. It’s also not as sweet as honey can be. Plus unlike honey it does not crystallize so it lasts much longer. Every super market I have seen carries it either next to honey or in the baking aisle.
Agave nectar is very, very high in fructose. Sometimes much higher than HFCS. I personally don’t recommend it.
I would agree it can be, depending on the brand. Since I also never use it (had the same bottle for almost a year and it’s still half full) I find it suits us well. Honey crystallizes before I use it but I do think if it’s not a problem for you, honey can be just fine. If your goal is to get the least amount of processing, honey is usually the winner.
Hi, In my family of 5 we would love to eat more vegetables, but having spent the first 10 years of our family life eating pastas, we’re not sure what it looks like to eat vegetables as a main dish every day. And, should we eliminate grains from our plates most of the time (we’ve been eating rice and potatoes and corn)? It would be incredibly helpful to us if you could post a sample menu of what your meals consist of over the course of a week or two. That would help us be able to picture our own new veggie-ful menu and encourage us that it can be done!
Sure, I’ve been meaning to do a post like that.
And I apologize but I had to remove all the links from your other posts. This isn’t a forum for self-promotion and other readers complained.
Hi Darya, Thanks for the editing job. I’ve only just read the posts from the above contributor (it’s 6.30 am in my part of Europe), and I would have complained too had I seen it earlier. How annoying!
you missed a link (July 14, 2011 at 4:40 pm)
what are your thoughts on Meatless Ground Crumbles (Boca, Moningstar)? as in are they healthy
I actually think those are less healthy than meat. Processed soy and gluten aren’t the healthiest of foods.
I was sent to a neurologist at age 55, he said I had a mild case of polio as a child and now suffer from post polio syndrome. Walking is becoming more difficult, five years later. My mother doesn’t believe this, “you were always healthy.” She did take me to doctors because I didn’t walk until age 2 1/2. Any suggestions where I might find more info on this subject?
I would find another neurologist and get a second opinion. Good luck
Hi Darya,
I would appreciate your evaluation of coconut oil and coconut milk. Ever since the fall of 2010, in countercurrent to the recommendations of the various agencies listed in the relevant Wikipedia article, I have been using coconut oil for cooking almost exclusively, and especially when high heat is involved. As a fall-back fat, I would use unsalted butter or olive oil; but never processed vegetable oils like canola oil or corn oil. Coconut milk serves for me the same purpose as almond or rice milk: as a replacement for cow’s milk.
I wonder what would be your opinion of this, and what is the scientific consensus on it from the point of view of health benefits, considering that coconut oil is a saturated fat. Towards summer’s end I am due for blood tests and am looking forward to that, as I will then find out what this approach of mine will have done over the past 12 months for my LDL cholesterol levels. Many thanks!
Hi Roman,
Cultures that rely heavily on coconut oil are very, very healthy. From what I can tell the nutrition community doesn’t consider coconut oil bad, even though it is very high in saturated fat—this is one of the reasons I think saturated fat isn’t really very bad at all. So to answer your question, I think it’s great and so does everyone else
Darya
HI Darya!!
I hope you are well and I promise not to leave the worlds most epic post this time
. I am also aware that you are a food blog and not a doggie blog, but I can also see from your twitter that the almost-disturbingly-cute Toaster is well and truly a member of the family! 
We are looking to get a pup in the next few weeks and I am having serious moral dilemmas about what to feed him. Given that I TRY to be moderate in our grain consumption, and only eat them properly prepared, Im feeling bad about feeding our clearly carniverous dog, food with grains.
However, feeding all natural meat only diet looks wildly expensive, not to mention a humungous pain. ALTHOUGH I have heard dogs who eat BARF (as its apparently called!?!) smell less, live longer and tend to get sick loads less. Do you have any opinion or advice??
Emmy xox
Hi Emmy,
I recommend reading Marion Nestle’s Feed Your Pet Right. She explains that domestic dogs are omnivores, not carnivores like cats.
We actually chose to go grain-free with Toaster, mainly because we thought the companies who made it made higher quality food, and also because we don’t have a yard and thought it would cut down on necessary potty trips outside. But just a few weeks ago we switched back to grain food (we found a few good brands and are experimenting with what he likes) and we’re much happier. The problem was he was so grain-deprived it was a nightmare keeping him away from bread, crackers or whatever people drop at the park. And because his digestive system wasn’t used to it, it always made him sick. Since we switched back he mostly ignores the food on the ground at the park and after a week or so his digestive system has acclimated. We still don’t let him eat vomit though
Oh wow – I love Marion Nestle – didnt realise she had a pet book – will def check it out! Thanks for the super speedy reply!
Hey Darya!
I was wondering if you could shed some light on charcoal vs. gas BBQs from a health perspective. I’ve been doing some reading and finding all kinds of info regarding chemicals and carcinogens but looking to separate the wheat from the chaff.
That’s a big question, can’t promise when I’ll get to it. It might one day appear in a blog post or Summer Tomato Live show (or newsletter), but I can’t do much to answer it here.
Hi Darya,
Hope things are going well.
I’ve read your stance on bread and flour but I was curious what your thoughts were on sprouted bread, since it doesn’t contain ‘flour’? The one I’ve been eating has this for ingredients: Organic whole sprouted wheat*, raisin nectar (raisins, water), sesame seeds, water, sunflower seeds, vital wheat gluten, barley malt, yeast, sea salt.
*Certified Organic
May contain tree nuts and soy.
Anyway, thanks! Have a good day!
Looks good to me, just be sure there isn’t too much sugar in there.
Hey Darya, I have two questions:
1) Have you been to Cafe Gratitude? One just opened in LA and I was wondering if you eat there/what you think of their food?
2) Would you consider doing a post on strength training? I understand if you’d rather not mess with talking about exercise technique as it’s not nutrition-related, but I have no idea where to begin! I’m young (24) and not overweight (5’5″, around 115 lbs) and do yoga/run short distances regularly but know how important strength training is and would like to start…I don’t belong to a gym at the moment, anything you can recommend that doesn’t require one, or if I did join do you recommend starting with free weights?
As always, thanks,
Gina
Hi Gina,
1. I love Cafe Gratitude. Their philosophy stuff is a bit annoying, but I think the food is fantastic.
2. I wrote about my strength training regimen a while back. If you don’t want to join a gym look into Tim Ferriss’ method for building your own kettlebell. I’ve been using them and it’s awesome.
Your website is seriously *the* go-to place for real information on real foods. My question today is, I know milk contains its own versions of sugar. Do you know if drinking a glass of milk can lead to a blood sugar/insulin spike? Is it as concentrated in sugar as fruit juices are?
Hi Allie,
Milk causes a rise in blood sugar, but I wouldn’t call it a spike. It is not as bad as fruit juice, in terms of glycemic index.
dp
Can I use a can of organic tin tomatoes that are a year over the date on the can off course not opened
Seriously?
Hi Darya-
I’ve been a vegetarian for about 6 years and while I do eat pretty healthily, I’m starting to become concerned that it’s just not cutting it. So instead of going down the supplement road, I am thinking of converting back, do you have any suggestions on how to ease meat back into my diet?
Thanks!
Hi Allie,
Just start slow and experiment. If you like it, fish is probably the best place to start. It’s certainly the healthiest. For everything else, remember that you don’t need a lot, so I’d spring for grass-fed, non-hormone treated cattle if you can find it. Let me know if you have any more questions or issues.
dp
Hi, Darya! I am in East Africa this summer for work, and I have a food safety question. I’m aware of the general advice to avoid food-borne illnesses: wash your hands, make sure that food is fully cooked, drink bottled water, etc. (For purposes of this discussion, I won’t include Hepatitis A and or typhoid. I’m mostly talking about traveler’s diarrhea.) But I am curious: do you know anything about the differences in baking, cooking, boiling, and steaming in regards to these methods’ effectiveness in killing bacteria? Are they all equally successful in getting the job done?
Thanks so much, hope all is well back in the U.S.!
Great question. The issues are temperature and time. Boiling is great, baking should work so long as the temp is above 300 for awhile. Steaming should technically work, but you don’t get same penetration you get with boiling so I’d be extra careful. I’d say pan cooking is the riskiest, but can also work if things are cooked through. Probiotics are proven to help with travelers diarrhea, so if you can find any be sure to use them
Hi Darya, I recently asked you a bunch of obnoxious smoothie questions on google + and figured this would probably be a more appropriate place to post them.
Ok here goes. Im 220lbs, 5’11″ (leaning more in the middle than on the fat side) and i jog around 4 miles a day. Mostly for weight loss and general health and mostly because i love it.
My question is really along the lines of what can i get away with fruit wise, before im taking in too much sugar? my smoothie situation as of right now is, 2cups water, handful of raw baby spinach, 1 banana, half a peach and about 1/2 cup rasberries. Would this be unacceptable? I know i need to include juiced vegetables into my diet (another topic: what would be a good source of info on that?) but will it really hurt me to keep this smoothie in my daily quiver? Thanks for any help and keep doing what your doing Darya, your helping alot of people.
The only way to figure out “what you can get away with” is by tinkering with your diet. Everyone is different.
Here are my tips on juicing: http://summertomato.com/6-things-to-consider-before-buying-a-juicer-other-tips-for-fruit-vegetable-juicing/
I live in Mumbai. Indians (until now) lived on traditional diets that contained, lots of vegetables, lentils, freshly made bread (rotis), rice, fish, chicken and mutton. I prefer vegetarian food to eating meat and fish which I eat occasionally. Most of the vegetables are available in the street market – they are not packaged or sold by large companies. Likewise the lentils. America is suddenly going the Indian/Chinese/Japanese way. However, even though eating healthy according to what you prescribe I am unable to loose weight. I have been struggling with 5 kilos for years. I tried the Atkins diet and lost 10 Kgs! But it is not a diet that keeps me happy. Happiness or rather cheerfulness is more important to me than 5 Kgs. I am 60 years old and I am 65 kgs. If I cut on real whole grains I lose weight. Why?
Hi sarayu,
Different people do better on different diets, so you have to find what works for you. You could try cutting out just the gluten (bread) and leaving in the rice. Some people find that works for them. You can also try moving more. Check out my new post tomorrow morning for more info.
Hey Darya!
I was just wondering where you think the best place is to start in terms of a weight lifting regimen. I want to do it so bad, but I always get a little confused when I get to the gym, and I’m not altogether sure whether to use the free weights for most exercises or to get on the machines.
Thanks for all of your help!
Julianne
Hi Julianne,
Starting can be tough. It might help to get a trainer to show you around for 1 session. Explain to them that you just want to learn how to properly use the machines, you don’t want to do all their fancy twisty routines. A friend is probably a better option, if you know someone who already works out regularly.
If you want to give it a go on your own, I’d start with the machines. They will help you build a little muscle and teach you how the movements are supposed to feel. Start by picking the major muscle groups and be sure to balance each side (for instance, do biceps and triceps, quadriceps and hamstrings).
Here’s what I do if this helps:
http://summertomato.com/my-weekly-workout/
dp
Hi Darya,
Big fan of your blog! I noticed the most recent NYC farmer’s market update is from last year: http://summertomato.com/farmers-market-update-new-york-city/. Have you had a chance to explore more farmer’s markets in NYC? Any recommendations? Big interests for me are locally produced vegetables, milk, eggs, fish (wild caught), and meat (grass-fed).
Thanks, and keep up the awesome blog!
I haven’t been to NYC since 2003, so anything here is from a guest blogger. I’m sure there’s plenty of local resources though, check localharvest.org for more info.
Hi Darya,
I’m writing a fitness column for my college’s newspaper this summer, and I’m trying to find as many different resources on fitness, exercise, and diet as possible to get the best information on health. I already love your site for its info, but I was curious if you had any to recommend? I’m leaning more toward exercise with my column, but I’m paying close attention to both stress and diet and their effects on staying fit.
I link to my favorite sources on Friday posts, so digging through there and my Digg account are your best options.
Hello Darya,
I am mother of 6yr old and 8yr old, and am struggling on choices of containers for their snacks/lunches. Want to purchase stainless steel, after researching plastic vs steel. However, am a little leery of the sources for the storage containers made of stainless steel.
Along with this, I would like to introduce greater variety of fresh food, so the bento box idea was another option.
Do you have any insight into this world of children’s food storage (and adult’s for that matter)? Any input is very much appreciated.
Regards,
Alexandra L.
Hi Alexandra,
I don’t know much about kids, but generally my favorite storage materials are pyrex and BPA-free plastic. I don’t worry too much, however, if the food is not being heated inside the containers. Bentos sound like a good option, and also fun for the kids
dp
hi darya,
i am getting conflicting information on using rice bran oil for cooking. while some say that it is absolutely a great thing with high tocotrienols while others say that it has too little vitamin e.
ditto with omega 3 – a doc told me that it had high omega 3, but some sites claim it has a ridiculously high ratio of omega 6 to omega 3.
so, what is the truth, and is it a good medium for cooking?
thanks for your inputs in advance.
- atracus
Hi Atracus-
I did an episode about cooking oils last week. I’m guessing that the reason you see conflicting info is because how oils are produced affect their end product. The smoke point is pretty high (490) and it has a good amount of monounsaturated fat, so it should be good for cooking. You can get vitamin E from other sources (almonds) if that is your concern. Because cooking requires relatively small amount of oil I don’t think it’s a big concern for omega-3:omega-6 ratios. The foods you choose are far more important.
I like foods that are deep fried in rice bran oil, gives a very nice, light crisp. For everyday cooking I prefer olive oil.
Hope this helps,
dp
thanks for the response, darya…
Hi, Darya!
Another nutrition question came mind while I’m here in East Africa, and I’d like to ask you about the health benefits and drawbacks to different “fast” carbohydrates options. Brown rice is nowhere to be found here, and the local diet is more focused on mashed plantains (but the plaintains here are not sweet) or a cooked maize meal, and I’m happy to eat either one. But when I eat at restaurants, the usual options for carbohydrates are white rice or Irish potatoes. I don’t eat either one very often, but I wonder: what are the health and nutrition advantages of choosing to eat white rice over potatoes, and vice versa?
Hi AJ,
Personally I would prefer potatoes over rice, but neither are terrible. Here’s the specs for potato and rice. I’ve had a few readers tell me they can tolerate potatoes better as well.
Hi Darya,
I’m much more of a reader than a video watcher, so my apologies if you’ve addressed this in video. Can you write a post addressing the science of soaking or sprouting grains to make them more digestible? I see some (questionable) references to unsoaked whole grains as a potential trigger of other assorted maladies and would love your input.
thanks,
Becky
Hi Becky,
Soaking can certainly help improve the digestibility and nutritional content of grains and beans. So if you are concerned with either of those things I’d say soaking is worth the effort, since it’s pretty easy and only takes a small amount of foresight. That being said I think a lot of people overestimate the “dangers” of consuming unsoaked grains. Phytic acid and other “anti-nutrients” can prevent absorption of some minerals, but this is only a major worry if you have a limited diet. If you’re eating a healthy, diverse diet of whole foods you should be getting plenty of nutrition and anti-nutrients are not a big concern.
For myself personally I’ve found that soaking beans makes a huge difference while soaking grains is less important. I’ll do it if I remember ahead of time, but don’t worry if I can’t get to it.
Hope this helps and sorry again for the late reply.
Hi Darya,
I’m a college student trying to eat healthier but I have a super busy schedule that doesn’t give me much time to cook and very little money to spend on groceries. What do you suggest I do to eat healthier?
Thanks,
Tracey
Hi Tracey,
I answer this question almost every week during live shows, especially office hours. Basically I recommend you focus on green veggies (kale, broccoli, chard, etc.) because they are very cheap and healthy, and also on lentils, beans and other items you can get in the bulk section of grocery stores. Search my recipes for serving suggestions.
dp
Hey, Darya.
Thank you for such a terrific website. I just found SummerTomato.com and it’s become my favorite food-related site. I tried the summer squash noodles recipe last night and WOW!!!
My question: is it possible to use a sugar substitute like Truvia or Splenda when preparing vegetable and fruits for canning? I’ve decided to learn to put up all the wonderful produce that we get locally from a farm co-op here in coastal Georgia. However, I’m not the world’s best home cook so any advice you can give me will be most appreciated.
Thank you and keep up the great work on this website. It’s yummy!
Sandra
Hi Sandra,
I’m not a big fan of fake sugars. Personally if a recipe I want to use calls for sugar I either just use the real stuff or try to reduce the amount a little bit (e.g. I’ve found I prefer brownies with half the sugar most recipes call for). The fake stuff isn’t any healthier, doesn’t teach you to learn to live without sweet foods and doesn’t taste as good, so I don’t see the point.
Hope this helps,
dp
Dear Darya,
For the past 2 years I stopped drinking ready made juice, because it was too sweet and does not have any value anyway (that is what I was thinking). Recently I started to think that maybe I could start drinking it again. But then you put up the article that says that orange juice has oxygen taken out of it and then a flavor pack is added to it (highly processed, but still 100 % orange juice since the flavor pack somehow is derived from oranges, kind of an oxymoron).
This made me think that the same thing is happening to all juices, is this correct? Are all juices so processed and then a flavor pack is added to it so it tastes always the same from year to year. My freshly squeezed juice never tastes the same. If this is true, how come more is not written about it? I just told a friend of mine, who is very aware about what she eats (no processed food) and she was shocked. She once called a carrot juice company to find out why their carrot juice tastes always so sweet, when they tell her they don’t add any sugar, and they just told her that they have special carrots, that also somehow never change in taste no matter what time of the season it is. So if no sugar is added how do the flavor packs taste sweet? Thank you.
It’s an interesting question and I agree I’m suspicious of all juices now. I don’t know why this doesn’t get more attention, but I know this book Squeezed was published a few years ago that might be enlightening.
Hi Darya,
I was wondering if you had any tips for packing lunches. I’m a busy college student and I live off campus so I usually pack a lunch to bring with me during the day. Any ideas for healthy foods that pack well at room temperature? Thanks
Funny, I just read this but posted on it today. For adults I also like grain salads like quinoa. I have one recipe for that up now but am working on another one soon.
I’m a picky eater I’m 28, and male. how can I best increase my chances of trying new foods, also I have slim build, not muscular at all 6’2″ and 150 lbs according to the BMI I’m underweight but looking at me you wouldn’t see signs of it do men really have to be bigger and stronger to be healthy or can I eat healthy while keeping my slim build?
I got my dad to like beets at the age of 55. I think anything is possible. Here are my tips:
http://summertomato.com/learning-to-love-foods-you-dont-like/
And you can be as slim as you want, so long as your healthy it doesn’t matter what you weigh. There’s actually some evidence that slimmer is healthier.
Hi Darya,
I recently found out I’m allergic to almonds (and dairy)! Ah, sad times. I’m wondering which milk alternatives you suggest, because I’d rather not rely on soy milk. Rice, hemp, coconut, hazlenut? On a health-basis. I like to use it in my oatmeal daily. Thanks!
Gina
My faves are almond and coconut, both healthy so long as you go unsweetened.
Hi Darya,
I’ve always believed that I never liked sardines, but honestly i’ve never tried them!! I’ve see you mention canned sardines as a healthy option and was wondering if you had any good recipes for using them that might convert me to believing I actually like them?! Thanks,
I don’t really use canned sardines in recipes. I like them when they’re boneless and skinless, so they aren’t as slimey and fishy. They’re great on toast with avocado
dp
Hey Darya,
Love your site! I’ve been following for ages and am totally stoked by your mention in TIME. I’ve been meaning to send you a farmer’s market update from here in Amsterdam!
Anyways, random question. Where is your water bottle from?? My Mom is mailing me one from the USA for my birthday . . . and I’ve seen yours in some of your videos. I have a more ‘serious’ job and my pink plastic water bottle just isn’t cutting it anymore.
Cheers,
Ali
I’d love a farmers market update from Amsterdam. Check this out to learn how to submit one.
My water bottle is made by CamelBak
Ali, still interested in sending me a market update? I actually need one for next week if that is convenient for you, but of course it is welcome anytime
Hi there! I’m 22 and am only just curiously starting to find out more about the food I’m putting into my body, and also exploring the world of cooking. A bit late but there’s no shame in having the willingness to learn
I’m aware that you shun white bread, white rice, pasta, etc., so what is your go-to healthy and easy staple food? What do you reckon of say brown rice or potatoes? How about quinoa, or couscous?
I’m fine with any real food, the less processed the better. I think brown rice is great. I also like quinoa, farro, oats, potatoes. I rely more on legumes (beans/lentils) then grains though, and they are my go-to ingredient when I’m trying to add substance to a meal.
Hey Darya-
I would love to pick your brain about quinoa and saponins. I think I may have developed an intolerance to quinoa, which I am so bummed about. I know that quinoa has a high level of saponin, another reason it needs to be rinsed well. Is there anything you know of about quinoa and saponins or information to read about what is causing this, may have prevented it or how I can reverse it?
many thanks.
Hey Sandra,
This one is complicated. Can you drop me an email with your symptoms?
xoxo
dp
Hi Darya,
Are you familiar with this product: http://www.coconutsecret.com/nectar2.html. I recently bought some and like it very much. Do you know (or can you find out) if the sugar in it is glucose or fructose? I tried to find out but couldn’t. Thought you might be able to help.
Thanks!
As you probably read in my post on coconut palm sugar, I’m highly suspicious of any sweetener that claims to be low glycemic index that claims not to be high in fructose. In the case of coconut sugar, it turns out it is just sucrose and I couldn’t find any real evidence that the GI is actually low. Be very skeptical.
Hey Darya-
I’ve tried, I really have, but I just can’t eat vegetables. Well, I eat one, sugar snaps, but after years of trying everything I just can’t stomach them.
So the question is, without vegetables how can I go close to sustaining a healthy diet? Is there anything in fruits, grains, nuts, meats etc that can add up to a replacement for vegetables?
Warm thanks in advance!
That’s really tough Josh. You might take the Jessica Seinfeld approach and try to grind and blend them into other foods so you can’t taste them. She wrote a book with recipes.
Fruits definitely can’t replace vegetables.
Hey Darya,
I was just wondering if you can give me advice about how to gain weight. For example, how many servings a day should one eat? What are the best foods for weight gain? How often should one exercise? Thanks.
http://summertomato.com/healthy-weight-gain/
I have been reading up on “best choices” for foods and my question is on almonds. What is the healthiest way to eat them? Raw or roasted? I heard roasted introduces some impurities. Also should the raw ones be soaked in water first? If so right before using or just soak and store and how many days is safe to store soaked raw in the fridge? Can they be frozen as well?
Sorry for all the questions. I am trying to sort out all the stuff on the web.
Hi Donna,
Honestly I think you’re way over thinking the almond thing. Eat them all ways, however you enjoy them and how they work naturally into your diet. Raw might have some slight advantages, but the difference is small.
The Stevia debate. Safe or not? Is it actually calorie free?
New to your site by the way, and I love the ‘realness’ of it
Keep it up please!
Hi Theresa,
I actually haven’t seen much about Stevia, but nothing has been particularly scary. Personally I think it tastes terrible, so I avoid it for that reason.
My general advice on artificial sweeteners is to try to get off them. You’re much better off decreasing your need for sweet foods by cutting them out, then just having real desserts if you’re feeling the urge. I used to have a huge sweet tooth but have gotten to the point where I now only want 2-3 sweets a month.
Just found your site off of a Michael Pollan tweet and I’m going to subscribe to your newsletter, but I’m so excited I’m sending this. I’m 390 lbs down from about 500 doing Atkins and Zero momentum strength training but seem to have stalled. Is this sort of plan able to work for someone like me who has a MASSIVE amount of weight to lose? Thanks for any help or thoughts you have.
I’m on the edge of just going the surgical route. Opinions on that if you have any?
It helps for many people, regardless of starting weight. If you’ve already lost weight on Atkins there’s a good chance you’re no longer insulin resistant so it may be very effective. It’s slower though, keep that in mind, but it should be more permanent. Surgery has been shown to be effective, but I think it decreases your enjoyment of food so I’d exhaust your other options before going that route.
Congrats on your success so far!
Hi Darya,
I´m a spanish dietitian (I´ve just got my degree, as a matter of fact) who has been outstandingly amazed by your “too good to be true” site.
As I reckon nutritional education as being of paramount importance in order to fight against this devastating pandemic of overnutrition and malnutrition which is menacingly spreading along our society, I look forward to lecturing kids and teenagers at primary and secondary schools on nutritional education.
In my opinion, we have to instill the relevance of eating healthy into the youngests´minds, if we are going to have any hope about attaining a healthier society.
I know you are extremely clever and bright, so I would be very grateful to you if you could come up with some idea about how to drive the message home among people between 7 and 17 years old.
Do you know about any game, activity, anything related to healthy eating, that you see as successful when it comes to drawing the youngsters´attention?.
I´ll appreciate any comment, idea, suggestion immensely.
Anyway, I congratulate you on your splendid site. It´s just incredibly valuable.
Thanks and carry on like that.
Your contribution is superb.
Best wishes,
Rafa
Hi RAFA,
Thanks for writing but I don’t know the first thing about kids. Those little devils are completely alien to me.
Good luck!
Darya
Hi. Wanted to search your site for [kale], and used the search bar – but no search results were returned. Do you have a link handy for articles on kale, and similar leafy green veggies? Thank you.
Oliver
Sometimes if you click the “Search” button instead of hitting enter it works better. Try this and this.
Hi there Darya, your really inspirational for me and Kevin is one of my role models so I just wanted to thank you. Now to the question though, I am currently a 17 year old male I can basically eat anything and will not gain weight or fat onto my body. I am definitely not skinny or slim, but well built (not a ton of muscle though
) so I would say average around 140 to 150 lbs. My main problem is that I just don’t know what to eat, I have no idea what I really like or what I want during meals. I currently have a small snack for lunch (a bagel and maybe a drink) then a small supper. When shopping for food I don’t know what to buy or get, I just eat what is given to me or what is available.
Being a senior in high school having a job, and living near a ton of fast food joints I tend to eat their a lot. I am just lost for where to start for food, what to eat or how to make it. I have a ton of free time and love cooking, but I just don’t do it often. I think this is because I am really never hungry, I just eat to eat, not because I have a hunger craving.
So to narrow down all that gibberish I would love some help on some great food ideas, recipes, how to eat properly (because I most definitely don’t follow the meal plan guidelines, nor do I eat breakfast) my Achilles heel is I love pop/soda, but because of Kevin for the last few years have slowly become a huge fan of tea.
Thanks for all the help. Dakota.
Hi Dakota,
Your problem is actually fairly common, and since you enjoy cooking you’re actually way ahead of where I was at 17. My recommendation is to make a point to experiment. For instance, maybe try head to the farmers market one day and see if anything looks interesting and try to cook it. Or poke around on some of my link posts and find a recipe that sounds good (always at the bottom).
I imagine this will all get more interesting when you move out of your parents’ house and have to fend for yourself. But just keep at it until you find what you like. My guess is you’ll be more excited about food after trying a few things from the farmers market.
Keep me posted
dp
Hi Darya. Can you comment on the so-called dangers of phytic acid? I have just read here http://chriskresser.com/another-reason-you-shouldnt-go-nuts-on-nuts#comment-10454 of its dangers; apparently it’s the main reason that the paleo people shun grains and legumes and now, apparently, nuts. Your thoughts? Thanks!
Hi Polly,
I totally agree with your comment on the post, which is that in 1st world countries we are not mineral deficient–particularly people eating tons of meat on a paleo diet.
It’s bad to over do anything, but there’s tons of data that people who eat more nuts are healthier. Go nuts
Hey Darya
I live in Dubai, where a lot of expats who’ve been here for more than a year or so seem to develop varying degrees of IBS. A few friends swear by probiotic yoghurt as a means to reduce symptoms, but is there any evidence to support this? Are there any other food groups to introduce/avoid that would have an effect?
Thanks
Matt
You’re in luck, I did a whole show on probiotics:
http://summertomato.com/probiotics-fermented-foods-video/
Basically yogurt is one source but there are a lot of different strains and different kinds work better on different people. Experiment to find what works for you.
What are your thoughts on digestive enzyme supplements? I take about 6 a day with meals and snacks.
I know some people swear by them, but I’m generally not a fan of supplements and have solved all my digestive problems without them. I also question how active enzymes can stay when ingested in pill form. The stomach is very acidic.
This would be a good question for a subscriber to ask during a show.
Hi Darya,
I drink mostly water but also have 1 or 2 cans of diet soda per day (12 fluid ounces per can). I eat healthy and find that diet soda is a good calorie free indulgence. Is it possible that the ingredients in diet soda (such as aspartame) are bad for your long term health in any way? Or have studies completely disproven that?
Thanks for your time! Congrats on all your success.
Honestly the case against aspartame isn’t very strong, though I would still keep my dosage fairly minimal. As I explained in a comment above, my biggest issue with artificial sweeteners is that they’re a crutch that prevents people from losing their sweet tooth. But if that’s literally the only vice you have, it could be worse.
Hi Darya,
My husband and I moved from California to Singapore last year and have been trying as best as we can to continue eating locally (not easy, farming land is scarce) and organic. Our 16 month old daughter drinks (full fat) milk and I was wondering if organic UHT milk from the USA is better for her than non organic pasteurized milk from Australia (closer to us). (We don’t buy the pasteurized organic milk from the USA because it costs $15 a half gallon.) Some say never to drink UHT milk; some say organic is better than not. What do you think? Thanks!
Stella
That’s a tough question Stella. I’d lean toward the Aussie version, but can you find out more about the farm you’re buying from? I think my biggest worry for a child that young would be the presence of hormones, but I do think the less processed the better.
Also, if you didn’t catch my episode on dairy, here it is:
http://summertomato.com/dairy-friend-or-foe/
Hey Darya,
I recently watched a documentary “Forks Over Knives” advocating a vegetarian lifestyle. One of the things they talk about is how bad drinking cow’s milk is. They claim drinking milk causes Acidosis, which over time actually weakens bones. This was a shock to me, because a) I love milk, and b) I always thought Milk was good for bones due to the calcium content. Is there any truth behind this, or are they just trying to scare people? I’m not a nutritionist, but I would thinking drinking milk in moderation would be fine.
Thanks,
Josh
Hi Josh,
There are reasons to minimize dairy, but acidosis is not one of them. I did a video on it awhile back here:
http://summertomato.com/dairy-friend-or-foe/
Does toasting bread or making a pannini sandwich create carcinogens like grilling meat does?
Darya posted earlier on this about veggies too:
“While burning can certainly create some carcinogenic chemicals, small amounts of browning are not a big concern and the value of eating and enjoying your vegetables outweighs the risk. Just be sure to avoid foods that are so burnt you can taste the bitterness of over-charring.”
I would assume the same would apply to bread.
Hi Donna, and thanks for chiming in Karli. Of course vegetables are very different from bread, because they are actually good for you and are associated with cancer prevention, while bread is the opposite.
There are a few issues. The short answer is yes, toast can be carcinogenic, but how much this matters depends on how much bread you eat:
http://www.sciencedirect.com/science/article/pii/0304383580901342
The other issue is what the bread is made of. If you’re getting a panino from say, Panera, or another company that certainly uses commercial dough conditioners and whatnot, there is a much higher chance that your toast is dangerous:
http://www.ncbi.nlm.nih.gov/pubmed/9059588
So I’d say infrequent, high-quality bread isn’t much to worry about, but if you’re eating a lot of processed breads it may be worth cutting back.
Does this help?
Yes, thanks, this does help. I eat bread from a bakery with 5 or less ingredients based on your “sliced bread” article. I don’t eat a lot but am looking to create a bit more variety in my vegetarian diet so toasting helps with this. I guess with most things moderation is always key!
Hi! I just started reading your website and I’m loving it. Thank you so much! My question (and if you’ve already answered this or posted about it please feel free to direct me to the spot) is regarding cheese. I eat a mostly vegetarian diet with tons of veggies but I notice that I eat A LOT of cheese every day (cheddar cheese, mozzarella, nonfat cottage cheese, Parmesan, etc.). I’m fairly satisfied with my weight and haven’t gained weight in many years but I worry that this isn’t the healthiest way to eat. What do you think about cheese’s place in our diets?
Cheese is such an interesting thing to me. On the one hand you have all these people telling you that saturated fat is bad and therefore cheese is bad. You also have your Dr. Colin Campbell-type vegans saying that all dairy causes cancer (not true).
Then I see data explaining that hard cheeses are the best dietary source of vitamin K2 and that there is an inverse relationship with cheese and cancer.
Cheese has a lot of calories for sure, but if your weight is stable I wouldn’t worry real cheese. (Obviously, the benefits don’t apply to fake American cheese)
Here’s my show on dairy in case you haven’t seen it:
http://summertomato.com/dairy-friend-or-foe/
I’ve been meaning to reply to thank you for your amazing fast response! Thanks so much. Your website is so fantastic!
Hi Darya,
What a great blog you have here! I will definitely tell my friends about it.
I’ve recently read the book “Never Be Sick Again” by Raymond Francis and have totally changed my eating and lifestyle. Your blog has only reinforced all of the changes that I’ve made!
My question to you is about the effects of radiation. I recently had a chest CAT scan done (in my opinion, for no reason) and now I’m a little freaked out about the effects of radiation it may have had on my body. How dangerous is one cat scan? Have I increased my chances of getting cancer because of this? I am 25 years old, and after reading on the internet about it it’s made me really scared.
I’d love to hear your thoughts on this.
Thanks!
Hi Caroline,
One CT scan is very unlikely to harm you. Yes they have a lot more radiation than x-rays, and you obviously want to avoid them when possible, but no need to freak over one.
dp
Hi Darya!!
Okay, FINALLY I have got my act together to subscribe to the newsletter (your awesome video on oils was a huge inspiration in helping me take the leap, given my pitiful student budget…)
Anyways, Im in the UK so I dont have a zipcode with my billing address – can people outside of the US subscribe?
Ta xox
I definitely have some international subscribers. Works with Paypal. Where are you getting held up?
Hi Darya, First I want to thank you for (remotely) helping my husband #1 eat vegetables eagerly for once in his life and #2 actually COOK vegetables for the 1st time in his life. He made the “French Fry Cauliflower” recipe and it was a big hit! Anyhow, I’m eager to try your summer squash pasta but my first question about this might seem a bit daft: Can you get “summer squash” in autumn. And secondly, have you had any success freezing summer squash? Love your site, btw! Thanks!
Hi Jennifer,
Things to the wonders of industrial agriculture it’s pretty easy to find zucchini (the most common summer squash) year round. Lots of summer squash are still available at farmers markets in autumn as well.
Raw veggies tend to not freeze well unless flash frozen. They get super mushy.
Hi Darya, I am wanting to get the list of veggies that one should avoid taking that have high sugar content.. ie: Beets, carrots etc.. where can I find a list of veggies vs. sugar content… have a family member who is highly diabetic.. Thanks for all what you do.. enjoy the site.. hope to hear from yo.. Thanks
) Raj
Hi
i am happy to find a resourceful and truly beneficial website. so firstly thank you. my question is that although most content focuses on weight loss, is such diet appropriate for weight gain?
I wrote about that here: http://summertomato.com/healthy-weight-gain/
Hi darya!
I was going to ask you about soaking grains as well. I started based on the rebuild from depression website and the nourishing traditions book, have you checked those out?
Anyway I was wondering because I have become fascinated by nutrition and am now finding experts (my limited science experience means I can’t tell you how “experty” they are or whether their information comes from reputable sources)
But suddenly I’m finding conflicting information on how to soak grains- some say with an acid medium, others say soaking with something dairy inhibits the benefits of soaking, one study I found said both these methods made little difference to the phytic acid levels.
SO FRUSTRATING when I’m trying to take the best care of myself that everything is so contradictory (and quite often fear mongering).
How do you soak, when you do?
I’m currently travelling through Ecuador which is making eating a variety of whole foods a little difficult when I don’t have access to my own kitchen, and have to be careful with water contamination (and am travelling on a very limited budget) -currently trying to live off what the locals do when I can- local fish, veggies where I can find them in meals etc.
Also currently helping out at an organic chocolate factory- though I’m not a big chocolate fan I love the raw cacao hot drink (no sugar) every other day (and figured it makes me feel good and is apparently good for magnesium- also I watch the beans leave the actual fruit and get made into my delicious drink so surely that is as good as you can get!!)
Aaa sorry for the long post!!
But any soaking tips would Be awesomeness, as my brekky of late has been oats soaked overnight in natural yogurt. If the literature re calcium products inhibiting magnesium etc absorption, then I’m stuffed. Grateful for any tips!!
I don’t worry about phytates in small quantities and don’t usually soak grains. If I do it is just in water.
I recently changed my policies on the kinds of questions I answer here, so if you’d like a more in depth answer please refer to the new policy above. Thanks and sorry this isn’t more helpful.
I read Why We Get Fat, and it makes sense, and seems to debunk many diet beliefs in a convincing way. But then a Vegan friend of mine sends me http://nutritionfacts.org/videos/the-tomato-effect/ which advocates plant based nutrition, and is the work product of nutritionists and doctors, backed by research. I seriously don’t have the time to do the research or mental karate to find out which of these approaches is the most logical state of the art. What do you think? Is there a way to reconcile them?
I’ll be interested to hear Darya’s reply. I was where you are about 6 months ago and am here to tell you that the “mental karate” never ends! Everyone, it seems, has a dog in this fight. I have done very well with the low-carb thing (even though Taubes’ insulin hypothesis has come under heavy criticism), but am now leaning more and more toward the “paleo” (though I hate the term) ideas expressed by Paul Jaminet in his Perfect Health Diet. But I also agree with Kurt Harris (see his “Archevore” blog) who says: “The elephant in the room for fat loss is that for many if not most people they will never achieve healthy fat levels until they stop using food for stimulation and entertainment beyond their nutritional needs.”
What is Taubes Insulin Hypothesis? I dont recall it from the book. Interesting story – when I tried the Duke lifestyle diet he links to in the book, I blacked out 2x for brief moments. Further reading suggests it was maybe ketosis, but it was kind of a shock and took me by suprise. My situation is that i am in good health and not overweight but want to eat healthy. I just don’t have time to read endlessly on the subject.
The best book I’ve found that reconciles most of these theories is Michael Pollan’s, In Defense of Food.
Hi Joe,
I’ve written and talked about this sort of thing on Summer Tomato extensively. My short answer is that processed foods (particularly carbohydrates, but also oils and meats) are unhealthy, while natural foods are good for you in reasonable quantities. If you flip through some older articles on ST and my book review’s you’ll get a sense of what I mean.
I recently changed my policy on the kind of questions I answer in the comments here (see above), so if you’d like a more extensive answer please refer to that.
Thanks,
Darya
Hi Darya, would like your thoughts on collagen supplement. thank you
Supplements are almost never a good idea. If you have a more specific question please refer to the policy above.
Hey Darya,
I have recently decided to take supplements and have been doing extensive research to find a high-quality multi-vitamin. I’ve decided to go with “Pure Encapsulations”. Right now I’m in between their multivitamin that has vitamin k (Nutrient 950 with vitamin K) or the one that has NAC (n-acetyl-l-cysteine). How do you feel about “n-acetyl-l-cysteine” as an antioxidant? Do you feel it would be a good idea to take a vitamin supplement with it?
I’m loving your blog!
Thanks so much!!!
I can’t think of a single antioxidant supplement that has ever been shown to be beneficial, but can think of many that are dangerous. I would choose a multivitamin with the lowest doses of everything, and nothing specially added.
What are your thoughts of multi-vitamin use in general? Do you think it is a good idea to use it?
I take one. I talked about it in last week’s show. The recording is up but is a bit choppy. I’ll have a better version up in the next couple weeks.
Thanks! I’ll take a look.
Hi Darya,
Your podcast video was SO helpful and has given me a lot of insight on choosing a vitamin supplement. I looked up MegaFood and found it very impressive. I just don’t like that it is in tablet form rather than capsule. Have you ever heard of Juice+? If so, what are your thoughts on it?
Hello,
I have only 10% of my thyroid and I’m 70lbs overweight. I was wondering what I can do to lose weight, and how much my lack of thyroid will hamper my efforts? I’m can’t find an exercise or eating program that I can seem to stick with for any amount of time.
Thanks,
Sabrina
Do you ever cook with kohlrabi? I’ve loved it since I was little but I’ve never had it another other way but raw. Suggestions for incorporating it into meals? Thanks Darya!
I’ve only had it raw too, but recently I’ve been tossing radishes in with my kale recipe and love it. Maybe something similar would work with kohlrabi? I like green better than purple
Is there any correlation between dairy and joint pain/inflammation? I was talking to somebody about their pains and they said cutting dairy really helped them. Thanks Dr. P!
Absolutely, both dairy and gluten can worsen autoimmune diseases such as rheumatoid arthritis.
What do you think of honey? Is it healthful or not?
Sugar is sugar. There are a few more benefits of real honey than cane sugar, but it can still promote weight gain. I’ll discuss honey a bit on Friday’s link post.