For The Love of Food

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.

Some awesome news in the science of weight loss (hint: it involves making your fat into a calorie burning machine), why you should only eat organic strawberries (at least for now), plus two awesome winter recipes I’m dying to try.

Want to see all my favorite links? Be sure to follow me on on Digg. I also share links on Twitter (@summertomato), Google+ and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.

Links of the week

• Brown Fat, Triggered by Cold or Exercise, May Yield a Key to Weight Control <<One of the coolest discoveries in health and weight loss science since resveratrol. Geeks, don’t miss this. (New York Times)
• Frying foods in olive, sunflower oils may not be bad for your heart <<Duh. I could have told you this. Read carefully though, you shouldn’t deep fry foods in olive oil. (Los Angeles Times)
• The Agrichemical Business Goes on Trial <<Let’s hope this pans out, but in the meantime you might want to eat organic strawberries. (Politics of the Plate)
• Increased Exposure to Compound Widely Used in Food Packaging Associated With Reduced Immune Response to Vaccinations for Children <<Well this is scary. Careful of those contaminants. (ScienceDaily)
• Dental Exam Went Well? Thank Fluoride <<I’m in the camp that thinks reasonable amount of fluoride is a good thing. Science agrees. (New York Times)
• Turning to Kettlebells to Ease Back Pain <<Exercise seems to help almost everything, even if it’s occasionally counterintuitive. (New York Times)
• Drinking three cups of tea a day may help lower blood pressure <<This was a surprisingly well-controlled study about the benefits of tea, and the results are compelling. (Los Angeles Times)
• Carrots and Cumin: 2 Ways <<If you’ve never had carrots and cumin together, that should change this weekend. Seriously, you don’t know what you’re missing. (Bittman)
• Wild Rice Salad with Roasted Vegetables and Lemon-Tahini Dressing <<These are a few of my favorite things, and they’re in season! (David Lebovitz)

What inspired you this week?

Photo by xJasonRogersx

Snacking can be a mixed blessing for anyone learning to eat healthy. On one hand, a small healthy snack after a workout or an hour or so before a late meal can help you avoid making bad, hunger-induced food decisions later. On the other hand, snacking can easily grow out of control and be a source of hundreds of excess calories.

Late night snacking almost never falls into the good snacking category and is usually driven by cravings or habit rather than legitimate hunger. Here are a few tips to help you make healthy post-dinner food decisions and break the habit of late night snacking.

8 Simple Tips To Avoid Late Night Snacking

1. Eat a satisfying dinner

This may seem obvious, but is often overlooked by someone actively trying to lose weight. Though dinners shouldn’t be excessively large, they should be balanced, nourishing and satisfying enough to keep you happy until bed time.

2. Eat fruit

Late night snacking is often fueled by a desire for sugar or dessert. A small piece of fruit can be a great way to satisfy this craving and help you make it to bedtime without indulging in unhealthy sweets.

3. Drink herbal tea

Often a desire to snack can be quenched by simply changing the flavor in your mouth. Warm mint or chamomile tea can substitute for dessert without actually contributing any calories.

4. Brush your teeth

Dentists will tell you it’s good to brush your teeth as soon as possible after a meal to avoid tooth decay. An added bonus of this strategy is that toothpaste tends to make foods taste bad and sap your desire for late night snacks.

5. Drink some water

Water is often overlooked as a simple and effective way to avoid excessive eating. Not only is thirst often mistaken for hunger, water can also help fill your stomach during the extra time it takes for your brain to realize you are no longer hungry. Sparkling water flavored with a little citrus or cucumber is particularly effective at distracting your mouth from the desire to keep chewing.

6. Call a friend

Since late night snacking isn’t a symptom of real hunger, psychological tactics can be effective at helping you make it to bed without extra calories. Eating and talking are not compatible, so calling a friend or family member can be a great way to occupy your mind and mouth until the cravings pass.

7. Get moving

Light exercise can be great for killing the desire to eat. Try burning a few calories instead of eating them by taking a walk or making a booty call instead.

8. Play video games

Though I do not consider the Nintendo Wii a particularly effective form of exercise, one bonus of playing video games is it occupies both of your hands and makes it difficult to eat. It also gets your mind off the kitchen and onto something more fun. I’d vote for video games over television any day of the week.

What are your favorite tricks to avoid late night snacking?

Originally published May 3, 2010.

Star Squash

“And, most dear actors, eat no onions or garlic, for we are to utter sweet breath; and I do not doubt but to hear them say, it is a sweet comedy.”

- A Midsummer Night’s Dream (Act 4, Scene 2), William Shakespeare

It is hard to imagine having anything but sweet breath after leaving the San Francisco Ferry Plaza Farmers Market this weekend. I must have tried at least a dozen different varieties of pluots, and at least as many peaches and nectarines (my favorite this week).

Organic Yellow Peaches

Nectarines

There were strawberries, raspberries and blackberries. Apricots and figs. Melons and tomatoes. All sweet as can be.

Organic Raspberries

Even the greens looked tender and sweet. I couldn’t help but get some of this red kale from Green Gulch Farm. There is something amazing about fresh picked greens grown with care. They look so soft, yet crisp and nutritious.

Beautiful Collards

Red Kale

I would have bought some of the beautiful collards as well if I had been able to resist the beautiful chioggia beets, whose greens came attached for free (here’s my favorite beet recipe). I also grabbed one of their tea bouquets. Yes, we have some seriously sweet breath up in here.

Fresh Tea Bouquet

Chioggia Beets

I’m very excited to see that midsummer is in full swing and the eggplants are finally worth noticing. And being the chiliphile that I am, I was delighted to find that the peppers are starting to heat up.

Green Hot Chili Peppers

Rosa Bianca Eggplants

I noticed fresh green beans have appeared too (no wax beans yet).

And lastly, does anyone know what glacier lettuce is??

Glacier Lettuce

Fresh Green Beans

Today’s purchases:

• Rooted basil (Dirty Girl Produce)
• Romanesco (Dirty Girl Produce)
• Poblano pepper (Happy Quail Farms)
• Pimientos de Padrón (Happy Quail Farms)
• Charentais melon (The Peach Farm)
• Assorted heirloom tomatoes (The Peach Farm)
• Arctic jay nectarine (Kashiwase Farm)
• Honey crisp nectarine (Kashiwase Farm
• Cioggia beets (Green Gulch Farm)
• Tea bouquet (Green Gulch Farm)
• Red kale (Green Gulch Farm)
• Eggs (Marin Sun Farms)
• Yirgacheffe Oromia (Blue Bottle Coffee)

What did summer bring you this week?

For The Love of Food

Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.

If you are certain milk is good for you, please read the Los Angeles Times article explaining why it may be time to reconsider. There’s also good news this week about the benefits of green tea, exercise, vitamin D and fish oil. I love good news!

I read many more wonderful articles than I post here each week. If you’d like to see more or just don’t want to wait until Friday, be sure to follow me on Twitter (@summertomato) or the Summer Tomato Facebook fan page. For a complete reading list join me on the new Digg or StumbleUpon. I’m very active on all these sites and would love to connect with you.

Links of the week

• Too much milk? <<We’ve all grown up hearing milk does a body good, but it isn’t particularly true. Some people, myself included, even consider large quantities of milk to be dangerous. Here’s a fantastic analysis. (Los Angeles Times)
• Drinking green tea really might help burn off extra weight <<Interesting new data on the value of green tea in weight loss. One more thumbs up for this amazing beverage. (NutritionData)
• Hungry Girl Offers a Real Take on Diet Foods <<BS of the week. I’m sure she means well, but the Hungry Girl take on food, diet and satisfaction makes me sad for humanity. (New York Times) [Props to Pretty Green Girl for articulating what's wrong with the Hungry Girl philosophy: No Wonder She’s Hungry, Girl]
• On beans, rice, and everything you ever wanted to know about protein quality <<Really useful tutorial on the quality of protein in foods and what it means for you. (NutritionData)
• What Caffeine Actually Does to Your Brain <<Interesting and surprisingly sciencey description on the effect of your daily cup of joe on the ol’ noggin. Worth a gander for the geekier among you. (Lifehacker)
• Exercise, Vitamin D Seem to Cut Alzheimer’s Risk <<Awesome if true. (Medline)
• Scraped, not Peeled <<Cool trick for dealing with small, delicate carrots. (Mark Bittman)
• Fish Oil Supplements Linked to Lower Risk of Breast Cancer: Study <<This isn’t conclusive, but I find it interesting, slightly surprising and a bit promising. (Medline)
• A Visual Guide to Peppers <<Chili pepper season is coming up at the farmers market. Here’s a useful guide to navigating my favorite late summer food. (Epicurious)
• Baked Summer Tomatoes <<I want this soooo bad. So bad. (Fresh 365)

What inspired you this week?

Despite being female and thus held to tough and often unrealistic physical standards, hitting the end of my third decade doesn’t cause me anxiety about either my appearance or place in the world.

In my experience, age is not an amount of time but a state of mind. As a child I always wanted to be a grown up, so I acted like one. It freaked my parents out sometimes, but that’s just how I was. In my mind, I still feel pretty much the same in that regard. I love to work hard and I thrive in positions of responsibility. Since both these traits get more important with age, I have actually enjoyed stepping into the adult role I’ve always felt I belonged in.

But that’s only one part of me.

In many other ways I’m as juvenile as ever. If you spend much time with me on Twitter (@summertomato) you’ve probably noticed I have the sense of humor of a 12-year-old boy. I blame my dad for that one. I’m also still shocked every time I hear that friends my age are getting married and having children. In my brain we’re not nearly old enough for that yet! But in reality, it is my friends who are normal and I’m the outlier.

Oh, and did I mention I’m still in school? Up until a couple years ago I carried a backpack with me everywhere, for better or for worse.

All these things give me a sense of agelessness, so it is hard to think of this birthday as anything but another day to do things I love. But part of my peace of mind certainly comes from the fact that I’m in pretty good shape physically–probably the best of my life. And at 30 this is definitely something to be proud of.

Summer Tomato readers know I attribute my good health almost entirely to my eating habits. I also spend a good amount of time in the gym, though I don’t workout nearly as much as I used to. But healthstyle extends to more than just diet and exercise.

Here I’ve compiled my favorite 30 habits to slow aging and keep you young in more than just your heart.

30 Healthstyle Tips To Keep You Young

1. Be happy The physical damage caused to your body by stress has only recently become appreciated by the scientific community. Fill your life with things you love and get rid of almost everything else. Practice stress relieving activities like meditation and exercise, and learn to appreciate joy when you find it. Happiness does a body good.
2. Eat vegetables There is good evidence that oxidative damage caused by toxins and metabolism contributes to the aging process at a cellular level. Foods (but not supplements) high in antioxidants seem to protect us from oxidative stress.
3. Avoid sugar Sugar is a direct cause of aging and significantly reduces lifespan in organisms from yeast to primates. Not by a small amount either.
4. Moisturize The appearance of your skin is largely dependent upon moisture. Help it out by using moisturizers to keep your skin soft and hydrated. Work with a professional to determine what type is best for you.
5. Don’t raise your eyebrows Credit my mother for teaching me this one, it has been a lifesaver. As a kid she used to warn me about raising my eyebrows, saying it would give me wrinkles and I’d regret it. I thought she was crazy, but still learned to express myself without much forehead crinkling. As a result I have far fewer forehead lines than some people years younger than me.
6. Sleep For me the most important determinant of how I look (and feel) on a given day is how much sleep I get. Seven hours is my ideal, but everyone is different.
7. Eat fish Some evidence suggests that the omega-3 fatty acids found in fish are particularly beneficial to the skin.
8. Wear sunscreen I love the sun and spend as much time in it as possible, but I never walk out the door without sunscreen on my face. UV radiation from the sun damages your skin and promotes aging.
9. Don’t smoke Smoking is one of the easiest ways to look older than you really are and shorten your life at the same time. Avoid both primary and secondary smoke like the plague.
10. Step out of your comfort zone Mental exercise seems to be one of the key elements of quality aging, but this doesn’t mean you should sit around all day doing crossword puzzles. Neuroscientist and cognitive aging specialist Dr. Adam Gazzaley suggests going out of your way to challenge yourself mentally, doing things like traveling and learning new languages even over the age of 60.
11. Take vitamin D Some research suggests that vitamin D may be particularly important in slowing the aging process. The jury is still out on the value of vitamin D supplements for aging, but they seem to have enough other benefits that it’s worth the investment.
12. Eat fruit Like vegetables, fruits have an enormous amount of antioxidants and help with hydration. Vitamin C in particular is thought to benefit skin.
13. No foundation or powder makeup Generally I avoid putting any makeup directly onto my skin. I realize I have a very flexible work environment and this is not possible for every woman, but skipping the makeup does help maintain your skin’s hydration and elasticity. I do wear makeup occasionally, maybe once or twice per week. But in general I find that mascara and lip gloss are enough for most situations.
14. Hydrate Your skin is very sensitive to water levels. Stay hydrated by sipping water and eating fruits and vegetables throughout the day.
15. Whiten teeth I know this isn’t something you can find at the farmers market, but when you drink as much coffee and red wine as I do, minor (and admittedly superficial) fixes like teeth whitening can go a long way. If you don’t believe me, try and remember the last time you saw a 20-year-old with yellow teeth….
16. Wear sunglasses If you’re a happy person (and I know you are), your wrinkles will most likely be caused by smiling and show up predominantly around your eyes. Block out extra sun (and look super cool) by always wearing sunglasses when you go outside.
17. Eat beans and lentils Legumes are a fabulous source of minerals that can help keep your skin hydrated and looking young.
18. Tea Afternoon tea time is one of the greatest discoveries I’ve ever made. Not only is tea full of antioxidants and other cancer-fighting compounds, a midday break can be just what the doctor ordered to sip away stress.
19. Cardio I’m not the biggest believer in cardio exercise for weight loss, but it is still important for vascular health. Not to mention how awesome you feel after a good session. Cardio doesn’t need to kill you, but you should do it regularly.
20. Strength training Building strong, toned muscles is one of the most effective ways to look younger than your years. Ask anyone who looks fabulous and they’ll swear by strength training. A little goes a long way.
21. Eat intact whole grains Intact grains (not fake “whole” grains that are ground into flour) are an excellent source of vitamins, minerals and soluble fiber. They are also perfect fuel for those killer workouts.
22. Olive oil It is hard to think of something more versatile, healthy and delicious than olive oil. It breaks my heart that dietary fat got such a bad rap the past few decades, since the benefits of healthy fats like olive oil are innumerable. Fat isn’t just “not bad” for you, it’s essential.
23. Kill your television We all have things we enjoy watching (I’m partial to NBA championship teams), but if it takes up a significant amount of your time each week (>5 hrs) it may be time to reevaluate. How many years of your life do you really want to spend on your couch?
24. Don’t stuff yourself Cutting back on calories is the single most effective way to slow aging and extend life. I don’t advise starving yourself, but it’s a good idea to avoid overeating in any situation.
25. Eat nuts Nuts are the perfect snack food and are filled with anti-aging fats, vitamins and minerals. They are also great for suppressing appetite–just don’t eat more than a handful.
26. Avoid dairy Studies of aging skin have shown that milk and milk products are associated with more aging and wrinkles.
27. Avoid processed meats Processed meats are associated with many different health problems in humans. No need to get too hung up on this, but you may not want to eat deli meat every single day if you want to stay young.
28. No processed carbohydrates Just like sugar, processed carbohydrates are a direct cause of aging and disease. I eat these things occasionally, but don’t let it happen too often.
29. Coconut oil Fats come in all different shapes and sizes, and I try to incorporate a good mix of all of them. Medium-chain fatty acids like those found in coconut oil are starting to be recognized as important by researchers, but the evidence is limited. Coconut oil is also a healthy source of saturated fat for vegetarians. I always use coconut oil when cooking Southeast Asian food.
30. Red wine Red wine has a powerful anti-aging compound in it known as resveratrol. Though it is unlikely that the dosage of resveratrol in red wine is high enough to impact lifespan, drinking alcohol in moderation is also associated with decreased risk of heart disease and other vascular problems. Cheers!

Do you have any anti-aging secrets?