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Cheers,
Darya
1,842 responses so far
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Hi Darya,
I was only able to watch the first half of the 4 Hour Body podcast (I have been in class all day), so please forgive me if I missed this part and it was covered.
I’m a college student sharing a kitchen with 3 non-Slow-Carb Dieters, and I’m on it. I weigh 145 LBs, and I don’t have particularly high body fat. However, I’ve kind of gotten myself hooked on the diet/feeling guilty whenever I go off it (that being fruit, the occasional muesli). I’m wondering if I get off of it, how would be a good way to do so (and I’m sadly one of those guys who’s body reacts quickly to changes in terms of bodyfat)? And if I stick on it, how can I convince my roommates to buy more poultry and vegetables instead of loading up on pasta and rice?
And actually, what would be a good way of getting my roommates to eat healthier? One lives on pasta and rice, and another is all about fried, Southern food and junk food.
Hi Nicholas,
The thing about slow carb is that it is designed to create rapid fat loss. Adding intact grains and fruit won’t make you gain weight, or even stop losing weight, it will just slow it down a little while making your life a whole lot easier. You never need to stress about eat real, unprocessed foods.
It’s too bad you share food with people with bad eating habits. It’s very difficult to change people’s habits (think of how hard it is to change your own). You can try a couple things: 1) Read this and become a health food marketer in the house, 2) Have them watch Food Inc., 3) Ignore them and just cook your own food.
I know what it’s like to be in college and not be able to afford your own kitchen, etc. so you have to just figure out a way to make your situation work for you. I’m sure you can do it 🙂
Darya
What are your thoughts on this? http://www.sciencedaily.com/releases/2010/03/100322211831.htm
That’s a pretty standard finding. Do you have a specific question?
Hi, Darya!
I know that you have mentioned in the past that you sometimes eat oatmeal for breakfast with fruit and sometimes nuts. Could you please share with us your portions for this? I would really appreciate it!
These days I’ve been relying more on muesli. I eat it cold on yogurt, or heat it up with water. It is like oatmeal, but contains more types of grains and comes with fruit and nuts mixed in. I eat 1/4 cup on yogurt (plain, with fat) and 1/2 cup when heated. My favorite brands are Dorset and Bob’s Red Mill, but it’s easy to make yourself.
Great, thank you for your quick response! One clarification about the yogurt: Do you use regular plain or 1% lowfat plain?
It depends. Sometimes it is hard to find regular plain. My favorites are lowfat Wallaby plain and Fage Greek (2%). These are very different, but I like and use them both regularly.
Darya,
I consume a lot of fermented foods such as pickled vegetables and kombucha and fermented drinks made with whey for the probiotic health benefits. A few questions:
1. There are many different methods of pickling. I know that when you salt vegetables, press them, then let them ferment in their own broth, that probiotic compounds are created. Is this true for other pickling methods as well?
2. What is the lifecycle of the probiotic compounds? After fermentation starts, do these compounds reach a peak potency? After how long? Then, what happens to them? If you keep pickled vegetables pickling, or you put them in the fridge, is there a point where all the probiotic compounds eat each other or die and then the vegetables no longer have any probiotic value? Same question for kombucha and whey-based fermented drinks.
3. Is it true that all fermented foods will have no remaining probiotic health benefit when they are heated? So, for example, heating miso to make miso soup (or in cooking) would kill the probiotic compounds? Or, do the probiotic benefits persist through cooking?
4. Can you explain exactly what the probiotic benefits are? Are we eating a range of living bacteria that provide gut benefits? So, it’s the actual bacteria that we’re striving for? Or, is it the by-products of the bacteria?
Thanks,
Mitch
Hi Mitch,
You asked a mouthful! Sounds like probiotics might be a good topic for a show. I’ll add it to the queue 🙂 I don’t think I can cover all that here.
Generally I know that other pickling methods are not the same as lacto-fermentation. I’m pretty sure there is a peak potency (I’d have to do a bunch more research to give you details)… I’m not sure if it ever starts going back down. If enough people want to hear the details I can look into it. I would imagine heating kills a good portion of the healthy bacteria (that’s how we kill them in lab!)
Finally, it is the bacteria themselves and the function they serve that is the benefit.
I’d love to do a through review of this research. Will keep you guys posted.
dp
When I cook sauerkraut with pork or other meats I always leave some portion of the fresh (like a half cup out). Then I let the cooked kraut cool to nice & warm, then stir in the fresh, assuming that the temp is now not so hot as to kill all the bacteria. Also, since living in France I found that eating foods closer to room temperature is far more flavorful that piping hot. They even serves their soups well warm, not hot.
Good tips 🙂
Whats your take on juicing? Me and my girlfriend are thinking about getting a juicer and juicing our breakfasts and maybe dinners, we would still eat “normal” lunches: organic turkey sandwiches, baked chips, a granola bar, and water.
You were the straw that broke the camel’s back. I finally broke down and wrote about juicing:
http://summertomato.com/6-things-to-consider-before-buying-a-juicer-other-tips-for-fruit-vegetable-juicing/
p.s. I don’t think sandwiches, chips or granola bars are particularly healthy.
So what would you suggest for a healthy lunch?
Will be covering that in my show on Wednesday 🙂
Happy Tuesday!
My question is: How should one alter their eating habits when they get a cold? (You can probably guess I have a cold now).
Besides eating fruit, chicken soup, drinking liquid, avoiding alcohol, and skipping the gym, I recommend this:
http://summertomato.com/how-to-avoid-getting-sick-in-flu-season/
AVOID ALCOHOL!?
Thanks Darya!
Haha, just when you’re sick 😉
Hey Darya!
Big fan of the blog. Just had a quick question regarding popcorn and the slow carb diet. I am not a strict follower of the slow carb diet but have cut out some bread, pasta, and potatoes from my diet. How detrimental is popcorn to someone following the slow carb diet loosely? I eat homemade popcorn, without butter, about 3 times a week.
A huge fan of your better than pasta substitute recipe. Just wondering if you had any falafel recipes or could recommend one. I’ve been itching to make falafel at home for a while but can’t find a recipe I like.
Thanks
I am so glad you asked this because I have been curious too. I have been making homemade popcorn for the past few months for a snack every now and then.
Hey Bubs,
So just to be clear, I’m almost certain Tim Ferriss would say that there is no such thing as “loosely” following the slow carb diet. If you mean eating a healthy, low-carb but balanced diet without binge days, that’s not slow carb, that’s healthstyle.
That being said, there are certainly more fattening foods than popcorn. However, I would recommend using butter, which will curb the insulin spike a little. Bet you didn’t see that one coming 😉 Generally the rule is eat whatever you can get away with, but if you stop losing weight you know what you need to cut out.
Hope this helps 🙂
Thanks Darya!
Darya, would you consider writing about (or including in your show?) how you use your pressure cooker? I bought one recently to cook beans and I haven’t had consistent results. I’m not sure whether I still need to soak the beans (I kinda bought one to avoid this, I always forget to soak them) and I’m finding that I need longer cooking times than are recommended from pressure cooker recipes and websites.
Hi Samantha. Your problem is definitely soaking. You can cook beans in a pressure cooker without soaking them, but it will take about twice as long to cook them.
I still recommend trying to soak the beans, it has other nutritional benefits (reducing antinutrients) and can help with digestion. But if you forget just plan on doubling your pressure cooking time. Still better than a 2hr boil.
Hi Darya!
In addition to upgrading my healthstyle, I also have the goal of losing weight. I know you recommend basically the same thing for those who need to shed a few (ok, several), but with some tweaks. Do you have any advice for me?
Thanks for answering all my health questions, I really appreciate it!
I talked about this a little in my show last night. Basically for weight loss I’d stick to the healthy diet but decrease the number and size of your special occasion foods/treats. Trying to eat slower and chew more can also help.
Also, strength training does wonders for changing the shape of your body so you look better in clothes (and naked!). Here’s what I do http://summertomato.com/my-weekly-workout/
OMG thank you Darya!
Hey Darya, do you know of a good place to get heirloom vegetable seeds? I’m contemplating starting a garden this spring and don’t really know where to start… Thanks!
Emily
Hi Emily,
I’m not much of a gardner myself (yet) but know there are online seed banks for heirloom seeds. Try Googling that? Or find some heirloom gardening blogs? Sorry I don’t know more – such a city girl!
Ok, thanks! I did Google it and found some sites. Weird, I hated having to help in the garden when I was growing up, now I’m really looking forward to it. Funny how we change as we get older…
Darya-
I’ve been a regular reader of your blog for a few months now and love it! This month marks my one year anniversary of upgrading my “health style”. I have lost 60 pounds and feel great. Anyway, here is my question, I recently caught this “documentary” named ‘Fat Head’ on Netflix:
http://www.imdb.com/title/tt1333994/
I’m wondering if you’ve seen it and what you thought of their science.
Thanks,
-Patrick
Wow, congrats on the weight loss! I haven’t seen the movie but will add it to the queue 🙂
Hey Patrick,
I didn’t realize it was you that asked about Fat Head until I just came back to answer your question. I was watching it today right before we spoke.
Anyway, the science of fat/carbs/metabolism is right on, though a bit oversimplified. I disagree with the odd right-wing politics they threw in there–there actually is a lot of data that marketing to children affects their eating habits AND their parents’ shopping habits. But overall, it’s a decent summary of the data. I found it interesting that the older folks they interviewed (Dr. Eades, Sally Fallon, etc.) had fantastic skin and few wrinkles for their age. I’ve noticed that eating more fat (especially saturated fat) has done wonders for my skin as well.
I’ll email you later today or tomorrow.
dp
Hey Darya!
So for me I think my biggest problem is dinner. Lately I have definitley improved in that I am eating more mindfully and consuming a much larger portion of vegetables than before. Not to mention I am limiting the amount of dessert I have per week, but I am wondering about portions in general. You say medium-sized plate when talking about portions I think, how big is that? And do you put all of your food onto your plate before eating it? I think it might just be that if I don’t get out of the kitchen quick enough I keep eating, but it would be nice to see how you balance your meals.
Thanks a bunch!!!!!
Julianne 🙂
Hi Julianne,
I answered a lot of those questions in episode #2 of Summer Tomato Live http://summertomato.com/summer-tomato-live-episode-2-daryas-healthstyle-menus/
I do think it is a good idea to put everything onto your plate before you eat it, it helps your body understand that the meal is over. I talk more about that in episode 3: http://summertomato.com/summer-tomato-live-episode-3-habit-forming-habit-breaking/
A good rule of thumb is to try and stop eating when you’re no longer hungry (don’t wait until you feel full). The slower you eat, the easier this will be. Portions are different for everybody depending on your size and activity level, so you need to play around to see what works best for you. A 10″ dinner plate is a good place to start 😉
darya,
first of all, i wanted to say thank you for summer tomato. your website and recently, your podcast, have both been great sources of information and inspiration for me in my quest to become a healthier indiviual.
i began upgrading my healthstyle about ten months ago. it has been an up-hill battle, but i feel as though a have made a lot of progress.
one of the problems i have recently encountered is the extremely limited quantity of fresh, locally-grown vegetables where i live (columbia, south carolina). i find that, in the south, people are extremely closed- minded when it comes to food. very few people here have an interest in fresh, healthy food. i have only found a handfull of places in a twenty mile radius i can go for good vegetables. but these places are limited in quantity and i can’t always afford what i find there (i’m a college student with a limited budget).
do you have any advice that might help me?
thanks a lot,
alan
Hi Alan,
That’s a tough situation. Have you looked around for a CSA in your area? I know many people who don’t have farmers markets can sometimes find a good CSA to subscribe to (hopefully there will be a post on the blog about this soon).
Your other options are relying on imported produce from grocery stores (not ideal, but not terrible), and even using frozen vegetables when in a bind. Frozen veggies are captured at peak ripeness, so they tend to be pretty healthy still.
Finally, I imagine you’re not alone in your situation. Though it may seem that everyone is against healthy food, there’s probably a few of you in hiding. It might be worth finding like-minded people in your area and team up for better results.
Good luck!
dp
thank so much for the prompt reply. until i read your response, i had never ever heard of a CSA. i had to google it to find out more. (yes, google is a noun AND a verb)
this is a great idea and i will be looking into it asap. also excited about a possible article on the subject.
thanks again,
alan
Hi, Darya! I recently have started eating more meat, and I am wondering if you have great, simple recipes for preparing meat (beef, lamb, fish, or chicken) for a dinner dish. Any of your advice would be so appreciated!
Hi AJ,
As much as I hate to admit it, Cook’s Illustrated is still my favorite source for meat recipes. Unfortunately it requires a $30/yr subscription. But it makes your recipes virtually idiot proof. Mark Bittman’s recipes are also simple and reliable.
Hi Darya!
I was asked the other day what one can substitute all bran buds for in their cereals and I wasn’t sure what to say. What do you think?!
Thanks! hope you’re well!
Steph
Hi Stephanie,
I’m a bit confused by your question. Can you clarify?
dp
Sorry about that, Darya. Well my mom puts All-Bran Buds in her yogurt to get her fiber. She has that and adds fruit and it’s her breakfast. She knows that I’ve been doing the whole unprocessed foods thing, so she’s asked me what she should use instead and I wasn’t sure what to recommend. I had thought of wheat berries, but she doesn’t want anything that needs cooking.
I hope that makes more sense!
This might be a good alternative to regular bran flakes:
http://www.bobsredmill.com/wheat-bran.html
It isn’t loaded with all the added sugar that most bran flakes have.
I see. I use muesli, which is rolled oats, barley and other grains. It already comes with dried fruit and nuts, so it’s nice in the winter when there isn’t much fresh fruit available (I’m not a fan of oranges on the cereal).
Muesli is also great because on cold rainy days (like today) you can just put some in a bowl, cover it with water and microwave it for 2 minutes. Sprinkle some cinnamon on there and it’s better than oatmeal!
Bob’s Red Mill makes a good muesli. I don’t know how effective regular bran flakes really are, but I agree with Brandon that they’re better than cereal.
Hi Darya!
First I just wanted to say I really enjoyed the third summer tomato live, it was so beneficial, and I am definitely making a point to buy How to Make Change When Change is Hard! I have two questions:
1. I have a lot of existing muscle that is bulky (gymnastics and running) and I read in you history I think how you once had to deal with bigger leg muscles. Is it possible to make my muscles lean without losing them and rebuilding?
2. I was just wondering what to do when it feels like food is sitting in my stomach. Does this mean I might still be eating too much? I have definitely reduced my portion sizes, but sometimes my stomach just feels heavy, is that normal?
Thank you so much!
Julianne 🙂
Regarding legs, I found the biggest improvements come when I eat less protein. Also, I tend to get longer and leaner when I do less cardio and more strength training, especially hamstrings and glutes. I found this counterintuitive, but whatever works 🙂
Regarding feeling full, that only happens to me when I eat a lot of protein. Maybe keep a food journal and figure out what causes it for you?
Hi Darya! Had a kidney stone surgically removed in September. Don’t want to do that again. Trying to follow the Balch book suggestions on diet, but I’m having trouble finding easy ways to get balanced meals without animal protein or other bad stuff for kidneys like cheese, spinach, beets, etc. Hard to do all the cooking. Want to buy frozen etc. I do a killer veggie tofu stir fry, but I’m a little scared to rely so much on soy (not so hot for guys, right?), and I can’t eat it all the time. Not so excited about multiple bean stuff and the Amy’s Indian dishes still have milk cheese. Help?
Hi Bill,
I don’t usually comment on specific medical conditions, but I did look a bit into kidney stones a few years ago when my little brother came down with them. Honestly I’m not convinced “animal protein” is so bad (your body breaks all protein down into amino acids). And if you cut it out completely you have to be sure you’re getting enough B12 and omega-3s (watch my healthy vegetarian episode for more info on this http://www.youtube.com/watch?v=M3SAXqVFzpg). I’d definitely watch the salt, caffeine and calcium, and be sure to get plenty of water. But you may look around for alternative kidney stone dietary treatments that aren’t so strict.
Hi Darya,
first of all, don’t cut your bangs !!
so, what do you think about vegetarians put protein supplements in their diets once we suppose this group don’t have the right protein intake ?
Thanks a lot
Rob.
Bangs are already cut (hence the pic). I’ll be covering protein extensively during the show. See ya there!
What is the newest info on omega 6 found in nuts? Lately I’ve been reading that eating too many nuts could mean getting too much omega 6. Because I cannot tolerate any grains, I eat a lot of nuts (I do not have a weight problem), but I wonder if I am eating too many. I could easily eat a cup of almonds in a day, although I usually don’t and I don’t eat anything more often than every 4 days because I do a rotation diet. Also, there seems to be a vast difference in the amount of omega 6 found in nuts, according to the “experts”. Almonds, for example, are noted by one as being one of the lowest in omega 6 and by another as being one of the highest. How do we know?
Hi Cathryn,
Don’t stress out too much about the fat content of natural foods. Do you eat fish? If so your omega-6/omega-3 ratio is probably fine. All nuts will be different, depending on how they’re grown, processed etc. If you’re vegetarian, a fish oil supplement is probably your best option. I talk more about healthy vegetarian diets in the latest episode of STLive http://www.youtube.com/watch?v=M3SAXqVFzpg
Did this help?
Thanks, Darya, your reply helped some as it confirmed what I’ve always thought. I do eat fish a few times a week and take a fish oil supplement on the advice of my naturopath. I also eat a lot of meat (not huge portions, but usually once or twice a day depending on what else is in the day’s rotation). I cannot tolerate any grains so nuts and seeds are a breakfast staple. My diet has largely been what is now being referred to as paleo or primal for about eight years and happily, my stomach aches have been greatly mitigated and the migraine-like, weekly headaches I had for decades, gone. I had a nutritionist friend tell me about the omega 6 in nuts and on Mark’s Daily Apple he seems to advocate caution in not over doing nuts because of the Omega 6, so that is why I asked you. I guess the question is what is overdoing nuts? If weight isn’t an issue, is a cup of nuts okay? I actually rarely eat this many now because I am eating more animal protein, but I might eat as much as a half cup some days or two or more “servings” of nut butter.
My mom seems to think fish oil supplements are the answer to all ailments (she saw an episode about it on Dr. Oz)…do you know of any credible sources of info on this/what is your take on them?
Thanks so much!
Gina
Hi Gina,
First of all, Dr. Oz will say anything he’s paid to say. He’s sold out more than once and I don’t trust him (search my site for more info and also Google “Dr. Oz Real Age Scam”). While omega-3 fatty acids are certainly important, it is much better to get them from fish and other real foods (mostly fish). Fish oil is an acceptable supplement if not a lot of fish is available in the diet, but I don’t put as much faith in supplements as I do in foods (because the science never pans out). If you want to know about why omega-3 fatty acids are important I discuss it in the latest STLive http://www.youtube.com/watch?v=M3SAXqVFzpg
Hope this helps.
Hi! Love your site. And the fact that you have the talent and the guts to make it your career!
I had a quick question about snacking. I am a chronic snacker. Sometimes, I feel like I can’t get any work done without snacking on something. I’ve tried to drink water instead, but it just doesn’t cut it. I LOVE vegetables, but I’m not a big fan of the acidity in fruits. I’m trying to find something healthy to munch on. What do you think about these veggie chips from Duane Reade? http://www.myfitnesspal.com/food/calories/de-lish-duane-reade-veggie-crisps-6126727
They seem to be good for you (even though I end up eating the whole can in a day). Sat. Fat is actually .46g. High in sodium, though.
I know it’s best to bring veggies from home. But for the days I don’t have time, can you recommend any other store snacks?
Hi Carol,
I couldn’t find the ingredients listed on the veggie chips, but they look like junk food to me. The only thing I usually snack on from the store is nuts, but that will add a lot of calories if you’re eating them all day. Natural popcorn might not be so bad (pop in olive oil and add butter and salt if you want – just no fake stuff), but that’ll be really carby (though not worse than the chips). Snacking is a pretty bad habit. Have you tried weaning yourself off with chewing gum? Or tea?
Do you have any information (or can you suggest any reliable links) on tea and what their health benefits are (e.g., good for sleeping, good for pregnancies, reducing cancer, etc.)? Thanks!
Dr. Weil is a great resource for tea info as it relates to health. I’ve been meaning to do a post about tea as well 🙂
Hey Darya, im just writting this to say THANK YOU! 🙂 in the last month
i have lost 13.2lbs of my 15lbs of overweight and everything started when i discovered summertomato.com. it, literally, changed my life. i started to eat healthy like lentils,spinach, all sorts of grains, drinking a lot more water and i stopped drinking coke, oh god this may sound horrible but i used to drink like 1lt of coke every day and maybe eat like 3 kfc combos every week. also started walking every morning and now i can run for like an hour and i feel amazing. so after a month i can say that you helped me realize how unhealthy my life was and theres going to be a marathon next month in my country and im goint to compete because i can do it now, not like a month a go ,you know all chubby and getting tired after running 3 blocks, one last time Darya, Thank you.
sorry for my english 🙁
cheers from Peru 🙂
Renzo
OMG, that’s amazing! Congratulations, I’m so happy for you 🙂
This isn’t really a health question, but I remember listening to your personal healthsyle episode and you said you eat sushi quite often and I was wondering if you’ve ever been to Bar Crudo- love that place! The arctic char w/ wasabi is excellent. I’m hoping to get up to SF later this month (from LA) and want to try the Bar Jules burger!
Also, you said you’ve mainly switched over to tea from coffee- do you drink green tea in the mornings?
As always, thanks for posting!
Gina
I’ve been meaning to go to Bar Crudo but haven’t made it yet. Will have to do that 🙂
Remember the burger is only available lunches (+ Sunday brunch) and Tues nights (with occasional exceptions). I ask for it on the rarer side of medium rare, and get it with cheese (and sometimes bacon…if you only get it once, get it with bacon). I don’t bother with ketchup or mustard.
I drink mostly green teas and oolongs, and I drink a lot! Several pots a day, using the same leaves.
Awesome- thanks for the rec! If you ever come to LA I could suggest a few places… 😉
Darya,
Two questions
1) Do you see a benefit to taking a “whole food multi-vitamin” as opposed to a regular, store brand multi?
http://www.newchapter.com/multi-vitamins/every-man
2) Do you think there’s a benefit to drinking greens, such as Green Vibrance?
http://vibranthealth.us/?p2=/modules/vibranthealth/product.jsp&id=27&category=52
What are the benefits to coconut water? Is it as bad as juice when you drink it in equal quantities? This stuff has taken over my gym and everyone swears by it, but I can’t really find any good information about why it’s so good for you.
Hi Rickyu,
Great question, coconut water is certainly getting trendy. If you get the unsweetened kind I would say that it is better than juice, because it is relatively lower in sugar. It actually is an excellent source of electrolytes, particularly potassium, manganese and magnesium, which makes it a great hydration drink. I’ve even heard that coconut water can be used as an IV if necessary, which is crazy if true. So yeah, it’s pretty good, but it isn’t going to cure the plague or anything.
Here’s the data: http://nutritiondata.self.com/facts/nut-and-seed-products/3115/2
If you can, I highly recommend trying fresh water directly out of the coconut (Whole Foods usually carries them). It tastes a million times better than the stuff out of a can. When I was in Thailand I found coconuts that were toasted before being chilled and served, and it was one of the best things I’ve ever tasted in my life. SOOOOO good. I miss it.
Hi Darya,
I’m a dietitian and pretty familiar with the food stuff, but I was recently asked by a food company whether or not PPO is a negative in a food product, meaning is it safe to use, frowned upon, etc. What I know (from a food science point of view) is that it’s a natural fruit enzyme and I see nothing wrong with it being used in a food product, but from a chemical point of view, perhaps you know more about it then I do. Any input is welcome! Thanks!
Jennifer
I tried to read up on this and couldn’t figure out why a food company would want to add this compound. From what I can tell it is the enzyme that makes fruit turn brown once it is cut. There is one study suggesting that it can reduce peanut allergies. I don’t think there is enough data to say if artificially adding it to food is good or bad. You stumped me!
Hi Darya,
I’m pretty active- working 10 hours a day and running (2 half marathons this summer, full in the fall)- and I seem to always fall short when it comes to iron intake and other vitamins and minerals. I’ve taken supplements from time to time, but usually they make me super barfy (especially iron!)
I eat kale, broccoli, spinach, red meat when I HAVE to, and usually lentil soup with spinach in it for lunch at work, but still experience low energy workouts and all the symptoms of vitamin/mineral deficiency. Also, blood tests show I can be pretty anemic.
Anyway, what do you think about eating Total cereal every day instead of oatmeal and flax seed like I usually do? I know it’s processed and everything, but it looks like it has all of the vitamins and minerals I’m lacking. Is there a down side to “eating my supplements” like this?
Thank you for your help!
Hi Sarah,
Great question. If possible I would avoid the processed cereals if you’re already living without them (throw some raisins in your oatmeal, they have a lot of iron). Instead try playing around with different supplements. I’ve heard that the food-based supplements are much easier on the stomach. Also be sure to take supplements with meals, this makes a huge difference on the “barfy” factor 🙂
You might also consider eating more red meat. If you’re getting natural, grass-fed animals (not processed meats like sausages and deli meats) it can be healthy. The latest research shows that eating meat in this context is not unhealthy.
I just watched Episode 4. Am lacto-ovo vegetarian and hearing your points on why sardines are a good choice, would like to work them into my diet. Any ideas on how to mitigate fish breath and fishy aftertaste?
Great episode, thank you!
Good for you! If you aren’t a big fan of fish flavor, you might start by getting some of the smoked or flavored sardines. I forget the brand name but I know they carry a lot of options at Whole Foods.
If it’s just the after taste that bothers you, you can always mask it by eating raw garlic. Ha! Just kidding. But there are certainly other foods that you can mix in that will cut the flavor. Lemon, for example, can brighten the meal and add a “cleaner” taste on top. Mint leaves and other herbs also pair nicely with fish and can make it less obvious that you’re eating an oily fish. Then there’s good old fashioned toothpaste 🙂
Does this help?
Hi Darya !!
Congrat for episode 4 !!!
Have you ever heard or tasted about freeze drying fruits? What do you think about it?
tks a lot
Roberto.
Any processing that is done to fresh fruit is going to deplete the nutrients. However it does enable you to eat more, so you can get higher doses of the more stable nutrients. But of course, this comes with more sugar as well. If possible eat fresh fruit, but freeze dried fruit probably isn’t bad for you if you don’t eat too much sugar.
Hi Darya–what do you know about fresh chickpeas? My local produce stand had some and I thought I’d give them a try. Is the nutritional value the same as ones that are dried? Any cooking tips?
I don’t know that much about fresh chickpeas, but I see them sometimes at the farmers market in the spring. I know they are common in Mexican cooking, but I don’t know about specific dishes. I say get some and find out!
Regarding nutrition, I’d guess they’re either the same or a little healthier due to freshness.
Hi Darya! Hope you’re well!
So I’ve got a question but I feel almost silly asking… So if you bake things from scratch with things like unsweetened apple sauce instead of sugar and whole grains and seeds ect… can they still be considered healthy? like are healthy muffins or banana breads possible? I’m just looking for new ideas, so if there are ways to make those healthfully and you know where I can find recipes, please share 🙂
Thanks a bunch!
The problem is healthy is not a black and white word, it’s a fuzzy gray word. The problem with muffins is the sugar, of course, and also the flour. So I don’t think a muffin can ever be “healthy,” but it might be made “healthier.”
The problem for me with a “healthier” muffin is that you don’t really eat a muffin for health, you eat it for enjoyment. So is it worth sacrificing the pleasure you get from the muffin to make it closer to something it will never be?
I think this answer is different for everyone. For myself, it is definitely no. I’d rather eat fewer, tastier muffins. But some people just want the muffin, no matter how it tastes.
Who knew there was so much philosophy behind dessert?
Hi Darya !!
I’d like to know your thought about honey ?
tks a lot
Roberto.
Honey is a natural product that contains a lot of sugar. It is less processed than pure table sugar (sucrose), and may contain some other beneficial compounds. However you should regard it as a sugar and eat it in limited quantities.
Hi Darya. I remember a few years back there was a lot of hype over the whole “5 A Day” movement where, if I am not mistaken, the government was pushing for everyone to get 5 kinds of vegetables in their system in different colors such as eggplant for purple/blue, apples for red, cauliflower for white, etc. Since I’ve been trying to incorporate more vegetables into my healthstyle I’ve tried to push myself to have all five.
However, I noticed though that there’s a new website called http://www.5aday.gov/ is now http://www.fruitsandveggiesmatter.gov/.
Was the hole 5 A Day thing just hype which is why they don’t seem to promote it anymore? Or was it actually on point and should be something we should use as a guideline for getting our produce on?
Thanks Darya.
Haha, great observation. They stopped focusing on that campaign because it wasn’t very effective. The message wasn’t bad, but honestly 5 a day is a little low if you’re including both fruits and vegetables. But it is great that you took the message that you should be getting a variety of different vegetables, that is definitely true.
The government is notoriously slow on giving accurate nutriton advice. Eat as many, varied vegetables as you can and you’re doing a good job 🙂
Greetings Darya,
Being an enthusiastic consumer of raw milk, I was disappointed with what I considered your one sided coverage on video 5. While you admitted that valid research was hard (impossible?) to get, you proceeded to publish the anecdotal evidence on one side only. My own take is that you can find lots of anecdotal evidence on both sides (I have.) and that the bad experiences are due to careless handling at the farm. The source I use is absolutely paranoid about cleanliness. I made sure of that before I consumed any of their milk. While I think raw milk is healthier, I drink it mainly because I love the taste. I also think the yogurt and clotted cream I make from non-homogenized milk is fantastic.
Hi John,
I appreciate your feedback. I would have certainly been happy to mention more about the benefits of raw milk if I’d found them. I’m definitely open on this subject and would love to hear more, but for now I only know about the potential dangers :/ I’m still investigating, and it’s a subject I may touch on during an upcoming book club (Nutrition & Physical Degeneration).
Hi, just watching your “Office Hours #2” on YouTube, and had a link to post, but it wouldn’t allow that in the comments section, so thought I’d post it here.
Not sure if you’d seen this, but there was an article in Scientific American about this topic, written by the editors of the new culinary text, “Modernist Cuisine”. I haven’t seen the book, but apparently it has charts that are very specific about meat temperatures. The main point seems to be that what is important is not reaching the very high internal temps, like those recommended by the USDA, but maintaining much lower temperatures for longer periods of time.
http://www.scientificamerican.com/article.cfm?id=complex-origins-food-safety-rules
I’m a cook by trade, and I’ve always found this to be a really frustrating area. The standard cooking textbooks are really vague on this point, and a lot of chefs don’t really have a clear idea of what is actually safe. I’d be interested to hear what you find out about this.
Thanks, interesting posting.
Sorry, a bit unclear, I was responding to your comments on cooking sous vide & finding out what are good internal temperatures for cooking meat.
Thank you! We actually just ordered that book but haven’t dug into it yet. Now I can’t wait!
Hey Darya!
So I just watched the office hours you posted today and it was super informative, I just have am wondering about something. It’s kind of like a burning question I’ve been having for a while. So basically I recently lost 15 pounds doing a severe calorie restriction/count that I would never do again (I was relying solely on willpower) and now that I’m eating much better (fruits and yummy vegetable + less meat) I love food so much more and in the show you mentioned about not counting calories, which is still really hard for me. I find that I’m constantly conscious of these things; so I guess I’m just interested in a little expansion of what you were saying earlier because the former dieter in me still cringes at the 200 calories in a 1/4 cup of nuts (even though they are a staple in my new and growing healthstyle).
Thank you so much!
Julianne
Hi Julianne,
I know the feeling, trust me. Have you read my diet history? I personally had to take a leap of faith, totally expecting to gain weight, I ended up losing.
Use your fear to your advantage. You are lucky that you are aware of what you put in your body. This is a struggle for many people. Just have faith that nourishing food is good for you. Keep processed foods to a minimum, avoid sugar completely (if you want to lose weight and improve metabolism) and limit meat and processed grains. Healthy fats and intact grains actually help with hunger and cravings, and will power you through better workouts, etc. Give it a try 🙂
Hi Darya,
I just watched your episode on dairy products, and was curious to see what your thoughts are on goat cheese? I’ve been lactose intolerant for as long as I can remember, and have recently discovered that I’m allergic to the dairy protein as well. I cut all dairy out of my diet, but find that I really miss my goat cheese. If you’re allergic to cow dairy, are you also allergic to goat dairy? In your research, does goat cheese have a place in a normal heathstyle – allergies excluded?
Thanks!
– Jen
Hi Jen,
Sorry it has taken me awhile to get to this. Basically cow and goat milk have very similar concentrations of both lactose and protein. However the type of protein in goats milk is different than cow’s milk casein, so if that is your problem then goat’s milk should be a huge improvement. If lactose is your problem, not so much.
I think moderate amounts of goat cheese can be perfectly healthy.
Hi Darya!
I try to stick to the rule not to eat anything that’s advertised for or makes health claims. However, lately I’ve become addicted to coconut water… Well, it’s everywhere right now and it makes health claims, grrrmph! I mean, it’s not processed, has nothing added and exists in this very form in nature (unlike any juices). Where’s the catch? Would love to hear what you think about coconut water!
Best, Isabelle
I’m not sure what the catch is (I agree it looks moderately healthy, or at least hydrating), but have you tasted real coconut water? Like out of the coconut? It’s a totally different animal–pure heaven in liquid form. That’s enough to stop me in my tracks with the bottled stuff.
Wow, you’re fast!! Thanks for your take, Darya. I know – everything in moderation… 🙂
What do you think of this study-
http://www.dietheartpublishing.com/Cholesterol/10/09
“A nationwide study conducted by UCLA School of Medicine found that 75 percent of patients hospitalized for a heart attack had LDL cholesterol within the so called safe range – below 130 mg/dl. (21 percent of the patients were taking a statin cholesterol-lowering drug.) Even more astounding, 50 percent of patients had LDL less than 100 mg/dL – considered optimal levels! The mean LDL cholesterol among the hospitalized patients was 104.9 mg/dL.”
Hi Rob,
I don’t trust that study in particular (it’s actually a piece of propaganda on a cholesterol skeptics website), however do not think LDL is the best predictor of heart disease. Very high LDL is definitely a problem. But triglycerides (you want them low) and HDL (you want it high) are better indicators. One marker is never enough to diagnose heart disease, you need to consider the entire lipid panel along with other factors. If you eat well, these numbers will work themselves out.
Hi
Yes, I linked a biased site; the original site is here:
http://newsroom.ucla.edu/portal/ucla/majority-of-hospitalized-heart-75668.aspx
My own cholesterol is high, 291. My HDL is 90 though. I want to bring it down, but to tell the truth, I really struggle with hunger. The only things that allow me to eat “normally”, that is not obsess too much about eating, are protein and fat. I am wary of tomatoes and other nightshades, since my last test my inflammation was up. Too bad, because I have always been crazy about tomatoes.
Hi, Darya! Any thoughts or suggestions on how to cook broccolette? I’ve used it for cheddar melts in the past, but I’d prefer to make a dish (e.g. side dish) using broccolette without dairy or bread.
I love it cooked with olive oil and garlic, then drizzled with tahini. Gives it creaminess without dairy 🙂
Just tried this…so easy, quick, and, most importantly, delicious! Thank you for the quick response and the suggestion!!
Butter Vs. Margarine
I’m sure you have answered this before, but wanted to bring it up incase you haven’t. As I have scoured the web looking for a definitive answer, I figured I would stop – and ask your opinion.
Which is healthier – butter or margarine?
I live in Los Angeles and there are a lot of farmers markets, Whole Foods, Trader Joe’s options out here and was curious which option you’d recommend in this age ol’ debacle.
I vote butter because it is natural, and the data on saturated fat isn’t particularly compelling. If your blood numbers are basically good, I would choose butter. If not I would eat more fish and choose olive oil. But I would never choose margarin.
Most margarin is still made with hydrogenated oils, which are what produce trans fats. If they say “trans fat free” they are usually manipulating serving sizes to make it technically <.05 g of trans fat, which is legally rounded down to zero.
Some margarins contain plant sterols, which have been shown to reduce LDL cholesterol, but also interfere with the absorption of other nutrients, and there is controversy surrounding them. I personally don't see a reason to ever add a special ingredient to your foods. You can also improve your cholesterol numbers with exercise.
What is your opinion on multi-vitamins?
I understand that the best option is to ensure your diet includes a bit of everything to get your daily vitamin & mineral intake.
However, is taking a multi-vitamin something you recommend to take alongside a healthy diet, or something to stay away from?
I constantly see pills like Centrum & One-A-Day offering a bottle of 300 pills for $20 bucks and wonder if it actually helpful – or harmful.
Thanks Darya.
Great question Alexis.
I take a multivitamin to cover all my bases. It is hard to eat 100% perfect every single day, and there is no harm in taking a basic multivitamin and mineral daily to make sure you’re covered.
The dangers with supplements come in the form of megadoses, which were being experimented with in some studies and they ended up being harmful. The dosages typically found in multivitamins are safe.
Hi Darya,
I was wondering if you think your website would help me in my new life style, vegetarianism? Or if you could help me?
Thanks so much,
Sawyer
Hi Sawyer,
Here’s my take on vegetarian diets:
Hope this helps!
You might have already answered this question for someone but I’m curious what some good snack are to eat through out the day. Most of the time I’ll have string cheese, crackers, almonds, yogurt, celery with peanut butter..etc! I need more ideas! BTW..I love your website…definitely helping me eat healthier:) Thanks!
Yep, here it is: http://summertomato.com/healthy-snacking-101/
Just wondering if you’ve ever written anything grill-specific? I’d like to grill some awesome veggies for dinner, but not sure where to start.
Thanks,
M.
Not really, haven’t had a grill in years (getting one when we move this summer!). I once wrote about grilling fennel in a grill pan. It’s one of my fave grilled veggies. Some of my other faves are peppers, eggplant, mushrooms, onions, corn, whole tomatoes, asparagus, etc. You’ll get the best results if the pieces are of similar size. Use either skewers or foil to keep them from falling through. Coat veggies in olive oil, salt and pepper and they should be delicious. If you’re feeling fancy you can turn that into a marinade with garlic and herbs. Or even garlic, ginger and soy sauce. Balsamic vinegar is good too. Hope this helps.
Hi Darya!
I really enjoy your web site. Although I like Dr. Mercola’s web site for interesting health and nutrition news, I appreciate your emphasis on food and recipes over expensive nutritional supplements.
I perused your dieting history and I have a couple of questions for you. You said you tried to minimize your consumption of fat. Did I misunderstand you or are you vilifying all fats? Essential fatty acids are vital to our health and fats like coconut oil, flax seed oil, and fish oil should be a regular part of our diets.
I am a avid trail runner. It really is a fun way to run and the varied terrain of trails (I live in Loveland, Colorado where there are lots of great trails) is good for the feet and knees. Repetitive Stress and high impact is mitigated by a natural running surface. I have found that the best way to run is vary the pace over the distance covered. That is, I run at a near sprint for about a quarter mile and then slow down to an easier running pace until my heart rate slows down and then I do another sprint. This type of exercise routine burns the fat fast and the body continues to burn the fat long after the run.
I enjoyed your article about sugar. Can you follow it up with more information about sugar content in everyday foods. I enjoy eating fruits but it too much fruit adds a lot of sugar to one’s diet. What are some good food choices one can follow to get the most nutrition from fruit and vegetables while minimizing sugar consumption and without sacrificing essential fats and protein. What do you think about adding whey protein to one’s diet?
Keep up the good work!
Hi Genesio,
I don’t limit fat at all, that was a diet I did back in high school (a zillion years ago). I love all natural fats now.
I agree impact exercise is excellent and I do interval training regularly. I just don’t torture myself with marathons anymore, but more power to anyone who enjoys it.
If you’re curious about the sugar content of specific foods you can always check nutritiondata.com. But generally you do not need to worry about natural foods unless you’re eating unusual quantities of fruits (more than 5 servings per day). But if you want less sugar in your foods focus on vegetables (a good idea anyway).
I’m not a fan of processed proteins. You’re almost certainly getting more than enough protein in your diet already, so I don’t see the benefit at all. If you really want more (a training body builder?), I’d just eat a little more from animal sources.
Hope this helps 🙂
Hi Darya!
I am thinking about joining a CSA this summer but am nervous about all those vegetables! I want to cook more veggies, experiment with new ones, and eat fresh and local produce (due mostly to what I’ve learned from Summer Tomato!). But my trips to the local farmer’s market last summer were few and far between. I thought getting a regular stream of vegetables would help me be creative, but I’m worried I will end up with a refrigerator full of rotting produce! Do you have any advice about venturing into the CSA world?
Thanks!
Emily
Hi Emily,
From what I’ve heard from readers all CSAs are really different, so you have to do your homework, read reviews, etc. to find out which one people are happiest with.
The biggest complaint from people is they end up getting lots and lots of only one or 2 kinds of vegetables, which isn’t fun. If you find a good one with lots of variety, they may have options for smaller boxes, or you could look into sharing one with a friend.
Don’t be scared of the vegetables though. Make sure you stock your pantry well so you’re prepared to cook anything that gets thrown at you. Google is your friend! There’s always simple recipes on line for any ingredient.
Good luck!
My question is how nutrition effects the brain. Also, why are some people so intelligent when they eat a horrible nutrient poor diet? I eat well (save chocolate, potato chips and frozen yogurt) and I struggle with memory and I don’t believe I’m all that intelligent. Is this the way things were meant to be??
Hi Ron,
I know plenty of smart people who eat terrible too. It might not be apparent now, but poor diet is certainly linked to poorer cognitive aging, so it may catch up with them eventually.
Don’t judge yourself to harshly though, and you should always continue to eat well. Intelligence is actually not a single measure, and there are a lot of factors that affect it. There is a genetic component, and early nutrition has an effect on brain development. However practice and hard work are just as important in overall intellectual skill.
I know you mention fairly frequently that a good rule of thumb is that if a food has health claims on the package, it’s probably not all that good for you, or something like that – something along this line I would be interested in seeing a post on is plant sterols. They are mentioned in a lot of commercials right now – are they just fats found in plants? Does it make any sense to try to add them into prepared foods? Just an idea, thanks for all your work on the website.
You’ll like tomorrow’s post, though it doesn’t address sterols directly. Sterols are plant-derived cholesterol compounds. Though there is evidence that they can lower cholesterol, there may be unwanted side effects and I wouldn’t recommend taking them as a supplement unless you are worried about severely high LDL.
The Wikipedia article covers this briefly http://en.wikipedia.org/wiki/Phytosterol
Also, thanks for subscribing. I’m having an issue right now with new subscriptions that I hope to have fixed this afternoon. Will let you know when it is resolved.