Healthy Food

Make a Great Grocery List in Minutes

~ sfmart

Having a well-planned grocery list gets you in and out of the store quickly and helps you stick to your healthy eating plan.

Use these tips and in just a few minutes, you’ll have a blueprint for a cart full of groceries that won’t bust your budget or diet.

Organize your grocery shopping list by aisle. Follow these tips for filling that list with the healthiest foods from each aisle.

1. Bakery and Bread

On Your List:

  • Whole wheat bread, pita pockets, and English muffins
  • Whole-grain flour tortillas

Look for the words “whole wheat” or “whole wheat flour” as the first ingredient on the label.

Choose whole-grain breads that contain at least 3 to 4 grams of fiber and have fewer than 100 calories per slice.

2. Meat and Seafood

On Your List:

  • Skinless chicken or turkey breasts
  • Ground turkey or chicken
  • Salmon, halibut, trout, mackerel, or your favorite seafood
  • Reduced-sodium lunchmeat (turkey, roast beef)

If you buy red meat, choose the leanest cuts — ones with very little marbling.

Eat ground chicken or ground turkey breast instead of ground beef. These are much lower in fat. Get creative with the condiments and you’ll get flavor without the fat.

3. Pasta and Rice

On Your List:

  • Brown rice
  • Whole wheat or whole-grain pasta

Again, favor whole grains whenever possible.

4. Oils, Sauces, Salad Dressings, and Condiments

On Your List:

  • Tomato sauce
  • Mustard
  • Barbecue sauce
  • Red-wine vinegar
  • Salsa
  • Extra virgin olive oil, canola oil, nonfat cooking spray
  • Jarred capers and olives
  • Hot pepper sauce

Many sauces and condiments are surprisingly high in sodium and sugar. Look for sugar-free varieties. Keep track of sodium levels, especially if you’re cutting back on salt.

Replace mayonnaise and other high-fat condiments with options like salsa and hot sauce, or choose light mayonnaise.

5. Cereals and Breakfast Foods

On Your List:

  • Whole-grain or multigrain cereals
  • Steel-cut or instant oatmeal
  • Whole-grain cereal bars

Buy cereals and cereal bars that are high in fiber and low in sugar. Use berries, dried fruit, or nuts to add sweetness to your cereal.

6. Soups and Canned Goods

On Your List:

  • Diced or whole peeled tomatoes
  • Tuna or salmon packed in water
  • Low-sodium soups and broths
  • Black, kidney, soy, or garbanzo beans; lentils, split peas
  • Diced green chilies

Check the label to see how much sodium is in canned vegetables and soups. Look for lower-sodium varieties.

When buying canned fruits, choose brands that are packed in juice rather than syrup.

7. Frozen Foods

On Your List:

  • Frozen vegetables: broccoli, spinach, peas, and carrots (no sauce)
  • Frozen fruit: strawberries, raspberries, blueberries (without added sugar)
  • Frozen shrimp
  • Pre-portioned, low-fat ice cream or frozen yogurt
  • Whole-grain waffles
  • Whole-grain vegetable pizza

Buy frozen vegetables to throw into soups, casseroles, and stews.

Low-fat frozen yogurt blended with frozen fruit makes a quick, healthy smoothie.

8. Dairy, Cheese, and Eggs

On Your List:

  • Skim or low-fat milk or soymilk
  • Fat-free or low-fat yogurt
  • Fat-free or low-fat cottage cheese
  • Low-fat cheese or string cheese snacks
  • Eggs or egg substitutes
  • Firm tofu
  • Butter or spread (a variety that doesn’t contain hydrogenated oils)

    If you like whole-fat cheeses and butter, you don’t have to deprive yourself. Just use smaller portions.

    Buy strong-flavored cheeses like Parmesan or goat cheese, so that you can use a smaller amount without sacrificing taste.

    Don’t buy pre-sweetened or flavored yogurts, which can be very high in sugar and calories. Instead, buy plain yogurt and add your own flavor with a tablespoon of fresh fruit or jam.

    9. Snacks and Crackers

    On Your List:

    • Whole-grain crackers
    • Dried fruit: apricots, figs, prunes, raisins, cranberries
    • Nuts: almonds, cashews, walnuts, peanuts, pecans, pistachios (roasted and unsalted)
    • Seeds: sunflower seeds, sesame seeds, whole or ground flaxseeds
    • Peanut butter, almond, or soy butter
    • Hummus
    • Dark chocolate pieces (containing more than 70% cocoa)

    10. Produce

    On Your List:

    • Fruit: bananas, apples, oranges, mangoes, strawberries, blueberries
    • Vegetables: sweet potatoes, baby spinach, broccoli, carrot sticks

    Look for a large variety of colorful fruits and vegetables. They have the most nutrients.

    Buy fruits and vegetables that are in season and locally grown. They taste better and cost less.

    Precut fruits and vegetables save you prep time.

    11. Drinks

    On Your List:

    • Unsweetened green and flavored teas
    • Calcium-fortified orange juice
    • Sparkling water

    If you buy juice, make sure it’s 100% fruit juice and not a “juice drink,” or “-ade.”

    An easy at-home recipe is to add fruit juice to sparkling water.

What Is the Nutritional Difference Between Hulled & Unhulled Sesame Seeds?

~ sfmart
What Is the Nutritional Difference Between Hulled & Unhulled Sesame Seeds?

It’s no surprise that most of America’s sesame seed crop is used by the baking industry — the flavorful seeds are a familiar topping on bread, rolls, breadsticks, crackers and biscuits. Even though they’re often treated as a garnish, sesame seeds are an excellent source of heart-healthy unsaturated fat, dietary fiber and several important vitamins and minerals. When it comes to certain nutrients, whole sesame seeds, or those that retain their light brown skins, are slightly more nutritious than the hulled variety.

Basic Value

Sesame seeds are incredibly tiny — it takes about 1,000 of them to make a 1-ounce serving. In terms of calories and basic nutrients, whole sesame seeds are nutritionally comparable to hulled sesame seed kernels: You’ll get right around 160 calories, 13.6 grams of mostly unsaturated fat, 4.8 grams of protein and 7.3 grams of carbohydrates from a 1-ounce serving of either, according to the U.S. Department of Agriculture.

Dietary Fiber

Whether their hulls have been removed or remain intact, sesame seeds are a good source of dietary fiber. Whole sesame seeds are a somewhat better source of insoluble fiber because their hulls contain bran, but hulled sesame seeds still deliver about the same amount of total dietary fiber. Whole dried sesame seeds and bare dried kernels each provide just over 3 grams of dietary fiber per 1-ounce serving.

Minerals

If you’re looking to increase your intake of calcium or iron, whole sesame seeds are a much better option than hulled. You’ll get close to 280 milligrams of calcium and 4 milligrams of iron from a 1-ounce serving of whole dried sesame seeds, whereas a serving of hulled dried sesame seeds supplies less than 20 milligrams of calcium and just 1.8 milligrams of iron. Both varieties are good sources of zinc, phosphorus and magnesium.

Vitamins

Sesame seeds are a significant source of B vitamins, particularly thiamine, vitamin B-6, niacin and folate. Although whole sesame seeds are slightly higher in thiamine and vitamin B-6 than hulled seeds are, bare sesame kernels are slightly higher in niacin and folate. You’ll also get more vitamin E from hulled seeds than you will from whole seeds — a 1-ounce serving of hulled sesame seeds contains almost 7 times as much vitamin E as a serving of whole seeds.

Phytonutrients

With or without the hull, sesame seeds are an excellent source of antioxidants and polyphenols, including lignans. Diets rich in plant lignans are associated with a reduced risk of heart disease and may help protect against certain hormone-related cancers, according to the Linus Pauling Institute. A comprehensive review published in “Critical Reviews in Food Science and Nutrition” in 2007 notes that sesame lignans also promote healthy cholesterol levels and help prevent high blood pressure.

Organic Sesame Seeds is available to purchase at SFMart.com

This article is originally posted on LIVESTRONG.COM

6 Hearty Bean Soups That Will Keep You Full For Hours

~ sfmart

bean soup recipes

PHOTOGRAPH COURTESY OF VEGETARIAN VENTURE

It’s the dead of winter. And that New Year’s resolution to have salad for lunch every day—though well intentioned—just isn’t cutting it. Nope, this time of year calls for soup. Hot, steamy, soul-warming soup.But not just any soup. We’re talking about bean soup. When it comes to a meal-in-a-bowl that’s high on the heartiness factor and will keep your belly filled for hours, it just might be the perfect choice.That’s because beans are one of the only foods out there that are loaded with both protein and fiber—a combination that packs a serious satiety punch. They might even be more filling than meat. One recent Danish study found that participants who feasted on bean-based meals ate 12% fewer calories at their next meal compared to those who dined on pork or veal.So grab your wooden spoon and pull out your stockpot. It’s time to make a big batch of one of these hearty bean soups.

PERFECT SPLIT PEA SOUP

Perfect Split Pea Soup
1/6 PHOTOGRAPH COURTESY OF MOSTLY VEGAN
Perfect Split Pea Soup

Split peas might not be trendy like chickpeas, and they don’t show up in nearly as many recipes as lentils, white beans, or black beans. But they’re delicious in The Mostly Vegan‘s simple split pea soup with onions, carrots, and potatoes. And with an amazing 16g fiber and 16g protein per cooked cup of peas, they will keep you full all day long.

Ribollita
Ribollita
2/6 PHOTOGRAPH COURTESY OF FEASTING AT HOME
Ribollita

Most recipes for the Tuscan soup ribollita are more vegetables and bread than cannellini beans—making them great for an appetizer, but not for an actual meal. Feasting at Home‘s version is big on the beans, so it’s way more substantial. And a drizzle of rosemary lemon garlic oil makes it taste extra special. (Try one of these 10 slimming soups that still satisfy.)

Coconut Lentil Soup with Lemongrass and Ginger
thai coconut lentil soup
3/6 PHOTOGRAPH COURTESY OF CAFÉ JOHNSONIA’S
Coconut Lentil Soup with Lemongrass and Ginger

A cup of cooked lentils serves up a whopping 16g fiber and 18g protein. But if you’re bored with your usual lentil soup, try Café Johnsonia‘s Thai-inspired version. It’s loaded with warming spices like ginger and curry powder, and gets a rich, velvety texture from full-fat coconut milk. (Follow these tips to sneak more fiber into your diet.)

Creamy Vegetarian White Chili
4/6 PHOTOGRAPH COURTESY OF VEGETARIAN VENTURE
Creamy Vegetarian White Chili

A generous amount of white beans isn’t the only thing that makes Vegetarian Venture‘s chili stick-to-your-ribs delicious. It’s also got two cups of whole milk, which won’t just help you stay full (thanks, protein and fat!). Full-fat dairy products might also keep you leaner, suggests Journal of Nutrition research.

Leblebi (North African Chickpea Soup)
Leblebi (North African Chickpea Soup)
5/6 PHOTOGRAPH COURTESY OF ALEXANDRA COOKS
Leblebi (North African Chickpea Soup)

Yup, chickpeas are good for way more than just hummus and salads. They’re downright delicious in this North African-inspired soup loaded with tomatoes, cumin, paprika, cilantro, and fiery harissa, says Alexandra Cooks. And at 13g fiber and 14g per cooked cup, they’ll stay with you for hours after your meal.

Creamy Broccoli White Bean Soup with Garlicky Yogurt
Creamy Broccoli White Bean Soup with Garlicky Yogurt
6/6 PHOTOGRAPH COURTESY OF WITH FOOD + LOVE
Creamy Broccoli White Bean Soup with Garlicky Yogurt

What’s the secret to making creamy broccoli soup without the cream? Pureed white beans, says With Food and Love. Not only do they bring the calorie count way down, they load your soup up with protein and fiber so you stay full for the long haul. Smart, right?
The article 6 Hearty Bean Soups That Will Keep You Full For Hours originally appeared on Prevention.

Organic products are available to purchase at SFMart.com

This article is originally posted on Rodal’s Organic Life

The 11 Healthiest Whole Grains You Should Be Eating

~ sfmart

whole grain bread

Carbs get a negative rap because so many people are eating the bad ones—refined carbohydrates in white bread, candy, cookies, sugary cereals, and all sorts of other junk food and drinks. In fact, research has shown that 95 percent of the grains we eat are refined. Eating too many foods with these adulterated ingredients isn’t just bad for watching your weight; it can also raise your risk of heart disease and diabetes, plus raise your levels of blood fats called triglycerides, putting you on the fast track for a heart attack, stroke, or other health issues.

The good news is that working the healthiest grains into your diet can help prevent these health problems. Healthy, whole-grain foods are made from cereal grains that include the whole kernel, and research shows that they can protect you from ticker trouble, diabetes, colon cancer, and possibly asthma and Alzheimer’s disease. These 11 grains are worth keeping at the top of your shopping list.

WHOLE WHEAT
wheat bran on spoon
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Whole Wheat

This one is pretty easy, as long as you don’t let food marketers trick you. It can be readily found in bread and pasta products, but make sure the label says “100 percent whole wheat.” Terms like “multigrain” and “wheat” don’t cut it. As when you’re shopping for any whole-grain product, look at the ingredients and make sure the whole grain is at or near the top of the list. Each serving should contain at least 2 or 3 grams of fiber.

Whole Oats
oats
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Whole Oats

Oats are particularly rich in avenanthramide, an antioxidant that protects the heart. When you’re shopping for this whole grain, whether you see the word “whole” or not doesn’t matter the way it does with wheat products. Oats in the ingredients list mean the product is made from whole oats. But, if you are buying something like instant oatmeal, avoid those that contain high-fructose corn syrup. Studies have found that it was a source of mercury contamination in oatmeal. We suggest sticking to the good old-fashioned unsweetened kind and mixing in a little fruit or honey.

Brown Rice
brown rice
3/11 ANNATA78/SHUTTERSTOCK
Brown Rice

When you choose white rice over brown, around 75 percent of its nutrients—including nearly all the antioxidants, magnesium, phosphorus, and B vitamins contained in the healthy bran and germ—are left on the milling-room floor. Always opt for brown rice, which includes brown aromatic varieties like basmati and jasmine. Get even more exotic with red and black rice, both of which are considered whole grains and are high in antioxidants. Though technically a grass, wild rice is also considered a whole grain and is rich in B vitamins, such as niacin and folate.

 

rye
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Whole Rye

According to nutritional research from the nonprofit The Organic Center, rye has more nutrients per 100-calorie serving than any other whole grain. It has four times more fiber than standard whole wheat and provides you with nearly 50 percent of your daily recommended amount of iron. The problem is, most rye and pumpernickel bread in this country is made with refined flours. Be persistent and look for “whole rye” topping the ingredients list to get the healthy benefits.

Freekeh
freekeh grain
5/11 BWFOLSOM/GETTY
Freekeh

Yes, freekeh has a crazy name, but it has very serious benefits. This Arabic grain is a low-carb form of ancient wheat that has up to four times more fiber than brown rice. Freekeh kernels are harvested while they’re young and then roasted. They contain more vitamins and minerals, such as immune-boosting selenium, than other grains. Once in your stomach, freekeh acts as a prebiotic, stimulating the growth of healthy bacteria that aid digestion. (This is different than a probiotic, which is a beneficial live bacteria you consume). Look for it in Middle Eastern markets or natural-food stores.

Whole-Grain Barley
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Whole-Grain Barley

Eating a half-cup of whole barley regularly during a 5-week period cut participants’ cholesterol levels by nearly 10 percent when compared to other participants who went without barley in a USDA study. Add raisins or dried apricots to quick-cooking barley and serve it as a side dish. Just make sure it’s whole-grain barley, not “pearled,” which means the bran and germ have been removed.

Buckwheat
bowl of buckwheat groats
7/11 GAMZOVA OLGA/ SHUTTERSTOCK
Buckwheat

This common pancake whole grain is one of the whole grains many people living with celiac disease can tolerate (others include quinoa, amaranth, and sorghum). And it’s one of the best grain-based sources of magnesium, a wonder mineral that does everything from ease PMS symptoms to improve nerve functioning; and manganese, which boosts brain power. And thank goodness for that, because who doesn’t enjoy a good buckwheat pancake from time to time?

Bulgur
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Bulgur

For all practical purposes, bulgur is considered a whole grain, even though up to 5 percent of its bran may be removed during processing. It’s so good for you, though, we’re putting it on the list. The grain, which is used to make tabbouleh salad, is a great source of iron and magnesium. The fiber and protein powerhouse (a cup contains nearly 75 percent of the dietary fiber you need for the day, and 25 percent of the protein you should get) can be used in salads or tossed in soups. And it cooks in only a few minutes.

Quinoa
quinoa
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Quinoa

Though it’s technically a seed and not a grain, this ancient South American power food is packed with more protein than any other grain, and each uncooked cup of the stuff (about three servings) has 522 milligrams of omega-3 fatty acids. Your family will likely enjoy its light, nutty flavor for a change of pace at the dinner table.

Whole-Wheat Couscous
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Whole-Wheat Couscous

Most of the couscous you see is a form of pasta, usually made from refined wheat flour. So when you’re eyeing the items in the aisle for the healthiest couscous pick, look for the whole-wheat kind, most easily found in natural-food stores. Skipping the refined version and going with the whole-grain type will gain you 5 additional grams of fiber.

Corn
corn
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Corn

Corn can be extremely healthy for you when it’s whole. A good source of B vitamins, magnesium, and phosphorus, whole corn is also thought to increase healthy gut flora, which can ward off diabetes, heart disease, and chronic inflammation. Yellow corn is also high in antioxidants. The easiest way to eat it? Popcorn. Just skip the microwavable kinds that use harmful chemicals in the bags’ nonstick lining. Instead, buy organic popcorn kernels and pop them in a microwave using an ordinary paper bag, or do it the old-fashioned way on the stovetop. Buying organic is important, as about 40 percent of the corn grown in the United States is genetically modified (GMO) to withstand higher doses of pesticides.

Organic products are available to purchase at SFMart.com

This article is originally posted on Rodal’s Organic Life

The Advantages of Eating Beans

~ sfmart

Pinto soufflé, garbanzos a l’orange, black bean flambé…if we afforded beans gourmet status, we may well reduce the burden of many of our most common degenerative diseases. That’s because the incredible health benefits of beans are simply undeniable. Let’s take a look at how the many benefits of beans can positively affect your health and well-being.

Health Benefit of Beans #1: High in Protein

Though lean meats and fish typically get all the glory, one important health benefit of beans is their protein content. A cup of cooked beans—black, pinto, or kidney, to name a few—contains roughly 15 grams of satiating, muscle- and tissue-building protein. So whether you’re a vegetarian or just looking for something other than chicken, fish, or turkey to add to your plate, try beans instead.

Health Benefit of Beans #2: Loaded With Fiber

Did you know that the average American only consumes about half the daily recommended amount of fiber? Instead of getting the 30–35 grams required for optimal health and proper digestion, most people only eat about 16 grams. Adequate fiber intake can lower cholesterol, ward off diabetes, enhance intestinal health, help with weight loss, and relieve a number of other health concerns. In fact, a recent study showed that every 7 additional grams of fiber consumed by study participants helped to significantly reduce their risk of heart disease. Another health benefit of beans? You can get that amount of fiber (about 7.5 grams) in just one half-cup serving.

Health Benefit of Beans #3: Bursting With B-Vitamins, Folic Acid, and Minerals

Another benefit of beans is that they are packed with vitamins and minerals, particularly B-vitamins, folic acid, zinc, magnesium, potassium, and copper—nutrients that the standard American diet tends to be deficient in. Beans also contain other phytonutrients such as plant sterols, lectins, and phenolic compounds with diverse health-enhancing properties.

Health Benefits of Beans #4: Rare Plant Source of Lysine

An interesting health benefit of beans is that they are one of the few plant sources of the amino acid lysine. Why is lysine important? For starters, it’s an essential amino acid, meaning it’s necessary for health but your body cannot produce it so you must get it from dietary sources. Furthermore, it’s required in the formation of collagen and connective tissue, the conversion of fatty acids into energy, and the absorption of calcium. Meat, fish, cheese, and eggs are good sources of lysine, but the clear winner in the plant world is beans.

Health Benefit of Beans #5: Low on the Glycemic Index

If you are watching your weight or your blood sugar, you are probably familiar with the glycemic index (GI) of different foods. In laymen’s terms, glycemic index basically refers to how quickly foods are broken down in your body and how they affect blood sugar. Foods with a high glycemic index cause rapid spikes in blood sugar and insulin (and subsequent crashes), and foods lower on the GI list tend to be digested more slowly and have less of an effect. The slower breakdown of foods helps keep blood sugar on an even keel, makes you feel full longer, and has positive effects on several aspects of health. Foods with a GI of 55 or lower are considered low glycemic. And guess what? Another health benefit of beans is that they have a GI ranging from 10 to 40, with chickpeas (garbanzo beans) being the lowest.

Health Benefit of Beans #6: Boon for Heart Health, Diabetes, and More

The benefits of beans really are undeniable. Regular consumption of beans has been linked to improvements in heart and intestinal health, diabetes and metabolic syndrome, weight control, and more. Everyone should try to incorporate more of these nutritional powerhouses into their daily diets. (Check out the healthy bean recipes below for ideas on how to get started.)

How to Overcome One Downside to Beans

Despite all the health benefits of beans, they can produce intestinal gas, which can be uncomfortable and embarrassing. It’s caused by the human body’s inability to completely digest resistant starches and other carbohydrates in beans called oligosaccharides. We simply lack the enzymes to break them down into simpler molecules for absorption. When these undigested carbs arrive in the intestinal tract, they are metabolized by the trillions of bacteria that reside there, which break them down in a fermentation process that releases hydrogen, carbon dioxide, methane, and other gases. (The odor is caused by sulfur compounds.)

There are two ways to reduce this problem. First, soak dried beans plus 1/8 teaspoon baking soda in cold water for eight hours or overnight. Pour off the soaking water and rinse well before cooking. This will get rid of a significant percentage of indigestible oligosaccharides.

Second, take Beano or digestive enzymes when you eat beans. Beano contains alpha-galactosidase, an enzyme that converts the indigestible carbohydrates in beans into simple, readily absorbed sugars.

Beans are available to purchase at SFMart.com

This article is originally posted on Dr. Whitaker