Mustards Add Tasty Zing and Nutritious Value to Your Food

Mustard seeds as an herb or spice go all the way back to the Greek and Roman periods of ancient history. The early French adapted mustard as a meat enhancement, and mustard was one of the spices taken on Spanish explorations in the 15^th century. An Englishwoman by the name of Clements later created a mustard powder which greatly expanded the adaptability and popularity of foods using the mustard seed derivative.

Mustard is a spice obtained from seeds of a plant in the cabbage family. Its pungent scent and flavor are present only after the seed is crushed and moistened, enabling enzymes to react with isothiocyanates to form mustard oils. Most mustards are sold premixed, and many specialty varieties, which are mixed with white wine or herb-flavored vinegars are marketed as fine pastes and as coarser blends that contain un-ground seeds.

Mustards seeds are high in minerals such as selenium and magnesium, as well as some omega-3 fatty acids. Selenium and magnesium have strong anti-inflammatory properties. They are also known to help reduce the effects of asthma and rheumatoid arthritis, lower blood pressure and may help prevent heart attacks. Mustard is also rich in phytonutrients called isothiocynates, which may help halt the growth of gastrointestinal and colorectal cancers.

O’Meagher Farms offers  some mustards made from all natural ingredients which you may want to consider having available in your refrigerator the next time you want to add some healthy and tasty zing to your food.

O’Meagher Farms promotes healthier eating by offering a variety of tasty, all natural foods (which are plant-based) on its website, including a range of soup nutritious soup mixes. Please visit us at http://www.omeagherfarms.com.

All Natural Jams and Spreads: A Good Source of Quick Energy

Jams were developed in ancient times as method of preserving fruits, which would otherwise go bad. When properly preserved, fruits resist spoilage because they lack the water that microorganisms need to order to grow. In the case of homemade preserves, surface molds can be prevented by sealing homemade preserves with an airtight layer of paraffin.

Fruits boiled in sugar will gel via the interaction of fruit acids and pectin, a soluble fiber that is drawn out of the fruit cell walls by cooking. Apple, grapes and most berries contain enough natural pectin; other fruits, such as apricots and peaches, need to have it added. Low-calorie, reduced-sugar jams are gelled with a special pectin that sets at lower acidity and with less sugar. These products are often sweetened with concentrated fruit juice and thickened with starches.

Many of the jams, jellies and preserves available in your local grocery store have additives intended to enhance sweetness or consistency. These additives should be listed on the package in order of concentration in the product. While fruit preserves contain substantial amounts of pectin – a soluble fiber that helps control blood cholesterol levels – this benefit is often offset by their high sugar content. Simple sugars, however, make jams a source of quick energy.

All natural jams and spreads which contain all natural ingredients contain more of the simple sugars and none of the added sugars or sweeteners. O’Meagher Farms offers a variety of fruit-based jams, jellies and preserves made from such fruits and vegetables as raspberries, apples, elderberry, blackberry, rhubarb and sweet onions.

O’Meagher Farms promotes healthier eating by offering a variety of tasty, all natural foods (which are plant-based) on its website, including a range of soup nutritious soup mixes. Please visit us at http://www.omeagherfarms.com.

Soups: Excellent Source of Dietary Nutrition

Some of the simplest, most nutritious sources of nutrition available for our diets are soups. There are many good sources for soups, but the healthiest are usually the homemade variety made from scratch or a mix requiring a broth. Even a novice cook is able to prepare a hearty, nutritious soup by throwing together a few basic ingredients like carrots, potatoes and other vegetables.

Although some vitamins can be lost during the slow cooking of vegetables, soups made from natural ingredients still provide an excellent variety of nutrients including vitamins, minerals and protein. Some vitamin loss can be minimized by adding fresh vegetables towards the end of the cooking process, bringing the soup to a boil, and cooking only until the added vegetables are barely tender.

Making your own soup allows you to control the salt content, an option you don’t have when cooking or serving the canned variety of soup or instant soup mixes which are highly processed. Some experts have described instant soup mixes as nothing more than a mix of MSG, artificial flavors, sodium, dyes and additives.

The soup mixes offered on the O’Meagher Farms website are made of all natural ingredients. Preparation simply requires the addition of broth, or other fresh ingredients. Some of the soup recipes call for the addition of certain meat items like shredded chicken or sausage, which can always be substituted for or eliminated for strict vegetarians.

O’Meagher Farms promotes healthier eating by offering a variety of tasty, all natural foods (which are plant-based) on its website, including a range of soup nutritious soup mixes. Please visit us at http://www.omeagherfarms.com.

Big May be Beautiful: But it’s not Healthy for your Body

In today’s culture its often popular for certain segments of society to celebrate or tout their anomaly or disorder as a means of making themselves feel better about their lifestyle. “Big is Beautiful”, an often used term bandied about in today’s culture, is a perfect example. While overweight people may be truly beautiful on the inside or the outside, the truth is the additional weight presents a long-term risk to their health and quality of life.

Every pound of weight over a person’s target BMI (Body Mass Index) represents a clear and present danger to an individual’s immediate and long term health prospects. Carrying or adding body weight over an extended period in the course of one’s lifetime creates an unhealthy cycle of craving delicious, unhealthy foods, a steady decline in regular exercise and a sedentary lifestyle. The result being an elevation of risk for diabetes, high blood pressure, heart disease and a premature death.

Here are some of the key factors contributing to this unhealthy cycle:

More Weight, Less Exercise: Every additional ten pounds of weight gain adds an additional 40 lbs. of pressure on your hips, knees and ankles. The long-term impact of this is obvious. More weight, less exercise means you are burning off fewer calories and probably not burning off as much as you are taking in everyday. The higher weight is either maintained or added to over time.

More Weight, More Stress on Heart: For every additional pound of fat you gain your body produces from one to 3.5 miles of new blood vessels. The impact is clear. Each additional pound of fat puts added stress on your heart. And if you are eating a diet rich in unhealthy fats or other calories, you are putting added stress on your heart as the plaque builds up in your arteries.

More Weight, More Calories to Burn Off: According to the U.S. Dept. of Health the average woman takes in 1,940 calories per day, while the average man burns 2,550 calories per day. And the simple fact is if you’re not burning off the same number of calories you’re taking in everyday – you’re gaining weight. Just to lose a pound over a week’s time, you need to have a calorie deficit (burning off more than you take in) of 500 per day, or 3,500 for the week. More weight takes more time to burn off.

The good news is that the first two parts of the cycle are reversible. Lose weight and take proportionate stress off your lower body joints. Lose weight and your body absorbs a proportionate amount of blood vessels. The third part of the cycle depends on how committed someone is to losing the weight.  It’s important to remember that each pound you lose and keep off reduces your risk for the precursors to diabetes, high blood pressure and heart disease.

If you are not sure what your BMI is click the link here http://nhlbisupport.com/bmi/. O’Meagher Farms promotes healthier eating by offering a variety of tasty, all natural foods (which are plant-based) on its website. Please visit us at http://www.omeagherfarms.com.

Fats in Your Diet: The Good, the Bad, and the Ugly

Perhaps one of the most misunderstood issues that comes up for weight watchers and diet conscious consumers’ is the subject of fats. The word “fat” itself is universally perceived as a bad thing to have in your diet as it is the fat which dieters are trying to remove from their bodies. The truth, however, is that some fats are actually good for your body and should be part of your regular food intake.

Fats are most often thought of as being something to avoid in your diet because fats are dense in calories. Each gram of fat contains 9 calories, as compared to 4 calories per gram for protein or carbohydrate. The essential question is what the balance should be. It’s recommended that adults get between 25 and 35 percent of their daily calorie intake from fat.

If you’re going to be putting fats in your body you should be aware of the Good, the Bad and the Ugly fats.

The Good

Unsaturated Fats: These fats are found naturally in plants and fish. They may actually help lower blood cholesterol levels, reduce the risk of cardiovascular disease, and increase insulin sensitivity. There are two good kinds of unsaturated fats: mono-unsaturated and poly-unsaturated. Omega-3 fatty acids, for example, is a polyunsaturated fat found in the ocean’s food chain have been shown to promote the health of the cell walls in our arteries, nervous systems, and brains.

The Bad

Saturated Fats: These fats are primarily derived from animal products, including meats, dairy, and egg yolks. Saturated fats may raise levels of the harmful LDL cholesterol in blood. Too much saturated fat may increase your risk of cardiovascular disease and adding unnecessary calories to your diet. Since our bodies produce saturated fats they are not essential to our diet. The rule of thumb is that less than 10 percent of one’s calories should come from saturated fatty acids.

The Ugly

Trans Fats: These fats occur in nature in some animal products, but most trans-fats are produced industrially. Also referred to as Hydrogenated fats, trans-fats are created using a combination of heat and hydrogen to extend shelf life. Trans-fats not only provide no known benefit to the human body, they have been shown to increase bad cholesterol and decrease your good cholesterol.  It is recommended that intake of Trans fats be kept to a minimum. Be sure to check food labels for the presence of trans-fats in food stores or when dining out.

O’Meagher Farms promotes healthier eating by offering a variety of tasty, all natural foods (which are plant-based) on its website. Please visit us at http://www.omeagherfarms.com.

["Weight of the Nation"; Hoffman, Salerno]

Ten Food Ingredients to Look for and AVOID!

Food shoppers looking to impact their diet and overall long-term health should be wary of specific food additives which may be doing more harm than good. Some of the names may sound familiar, while others may not, in either case you want to try to avoid or minimize your intake of  food with these additives or preservatives listed on the food ingredients label.

§  MSG (monosodium glutamate): used as a flavor enhancer in many foods; contains a chemical additive shown to harm nerve cells; regular consumption of MSG stimulates appetite, therefore, contributing to potential weight gain.

§  Aspartame: a common artificial sweetener; not only believed to be a carcinogenic (cancer producer), it can produce neuro-“toxic” effects such as headaches, dizziness, blurry vision and gastrointestinal problems; its included in over 600 products under such names as NutraSweet, Equal, Splenda, and Sweet ‘n’ Low.

§  High Fructose Corn Syrup (HFCS): a highly refined sweetener derived from corn starch, converted into corn syrup through acid hydrolysis; number one source of calories in the American diet contributing to weight gain and development of diabetes; found in sodas, slad dressings, breads, cereals, soups, yogurts and condiments.

§  Agave Nectar/Syrup: derived from the agave cactus plant (from Mexico); contains the highest amount of fructose (55-97%) of all sweetener additives; repeated consumption increases insulin resistance, the precursor to Type 2 diabetes; main cause of fatty liver disease; found in ice creams, energy bars, cereal, ketchup and other sauces.

§  Artificial Food Coloring: a petroleum derivative added to foods in the form of a dye to give them a natural looking color; most common dyes (Red 40, Yellow 5, Yellow 6) known to contain carcinogens; found in a wide variety of processed foods and fast foods, be sure to check label.

§  BHA and BHT: used as preservatives in many foods to prevent oxidation and extend shelf life; have been shown to form potentially cancer-causing compounds in the body; found in packaging materials, cereals, sausages, hot dogs, meat patties, chewing gum, potato chips, beer, butter, vergeatble oils and cosmetics.

§  Sodium Nitrite and Sodium Nitrate: used to preserve food; when added to meats can increase risk for certain types of cancer; found in cured meats, bacon, ham, salami, corned beef, hot dogs, pate, canned meats, smoked salmon, dried fish and jerky.

§  Potassium Bromate: additive used to increase volume in some bread, rolls and flours; shown to cause cancer in animals; found in most commercially baked breads.

§  Recombinant Bovine Growth Hormone (rBCH): used to boost milk production in cows; contains high levels of insulin-like growth factor, excess levels of which have been implicated in major causes of breast, colon, and prostate cancers; found in all dairy products not specifically labeled, “No rGBH or rBST”.

§  Refined Vegetable Oil: refined vegetable oils including soybean oils, corn oil, safflower oil, canola oil and peanut oil; chemical refining process removes natural vitamins and minerals and these oils are high in Omega-6 fatty acid, which neutralizes benefits of Omega-3’s in your diet; most processed foods, such as crackers and baked goods contain these vegetable oils.

This list, by no means exhaustive, illustrates the importance of reading the ingredients label of the food you buy for consumption in your home or when dining out at fast food restaurants. If you are going to consume foods with any of these ingredients it’s in your interest to minimize the amount you take in each day.

O’Meagher Farms promotes healthier eating by offering a variety of tasty, all natural foods (which are plant-based) on its website. Please visit us at http://www.omeagherfarms.com.

[Source: James Healthy, myhealingkitchen.com]

Processed Foods vs. All Natural or “Lightly Processed” Foods

Over the years much has been written and discussed about the perils of including an ever increasing percentage of heavily or overly processed foods in the American family’s diet. The central fact in this controversy, however, is quite incontrovertible – processing foods takes out the inherent nutrition contained in most organic food products.

Marion Nestle, writing in her book, “What to Eat”, reveals that heavy processing not only diminishes basic nutritional elements in food, but adds calories by adding fats and sugars. In addition, the loss of taste in processed foods is often addressed by adding salt, artificial colors, flavors and other additives. Even canned foods, which are lightly or heavily processed, add salt (in soups) and sugar (in fruits).

Alternative forms of “light” processing of food include aging, drying, freezing, canning and cooking do change foods but incur little loss of nutritional content and make nutrients more available to the body. This is most true when the original ingredients are kept intact. Frozen meals and pastries, for example, are highly processed are therefore altered nutritionally.

The nutritional composition of a food product depends on four factors: (1) how much water it contains i.e., more water dilutes nutrients; (2) the solubility of nutrients in water, i.e, some vitamins dissolve in boiling water; (3), the extent of processing, i.e., the more that is done to a food between harvest and eating, the lower the nutritional content; and (4), what gets added, i.e., many processed foods contain added sugars and fats.

The best way for food shoppers to determine the extent of processing done to a particular food product is to carefully read the ingredients on the food product label. Ingredients are listed in order of the percentage of the product contained in the container or package. Labels listing added sugars, corn syrups, salts, artificial flavors, or other ingredients will generally have less of the food product’s inherent nutrition value.

O’Meagher Farms promotes healthier eating by offering a variety of tasty, all natural foods (which are plant-based) on its website. Please visit us at http://www.omeagherfarms.com.

School Kids Tossing Fruit, Veggies (and Nutrition) into Trash Cans

Recent revelations about school children across the nation tossing fruit and vegetables into the trash can in opposition to First Lady Michelle Obama’s efforts to mandate plant-based foods into school cafeteria menus put a spotlight on the roots of a growing health problem in the United States – childhood obesity.

Childhood obesity rates among children have more than doubled in the past 20 years, with close to 5 million youths aged 6 to 17 seriously overweight or obese. The underlying causes of this trend aren’t hard to find. Fast foods and overly processed foods have become such an engrained part of the American family’s diet that you have children using fruits and vegetables as a “basketball” to toss into the closest trash can. Many schools are actually talking about installing cameras near the trash cans to catch the culprits.

Prolonged childhood obesity can lead to a variety of serious, life-long health problems such as adult-onset diabetes and heart disease. In addition these overweight adults will be at risk for high blood pressure, high blood cholesterol and insulin resistance. The long term health care costs of dealing with this growing trend will affect each and every American for decades to come.

Unfortunately, Michelle Obama well-intended efforts to introduce fresh, plant-based foods into American children’s diets is bucking up against a decades-old preference for faster, easier, nutrient-deficient  or harmful food. Children raised on chicken McNuggets or French fries from the time they could sit up in a high chair are not about to embrace a transition to “boring” fruits and vegetables.

Despite all the empirical evidence which demonstrates that vegetarian (plant-based) diets are healthier and better for your waistline, many parents and school administrator have been slow to incorporate more fruits and vegetables into children’s diets. Substituting overly processed, perhaps better tasting, food which does not offer the nutritional value found in fresh fruits and vegetables, or all natural foods which have no additives or preservatives.

O’Meagher Farms promotes healthier eating by offering a variety of tasty, all natural foods (which are plant-based) on its website. Please visit us at http://www.omeagherfarms.com.