Mindful Eats

Superfood: Quinoa and its Nutritional Benefits

Cooked and dried quinoa

The foolish man seeks happiness in the distance, the wise grows it under his feet ~James Oppenheim

I distinctly remember the first time I encountered quinoa - it was at the end of a long day hiking the Incan trail up to Macchu Pichu. Melded into a corn soup, it was chewy and delicious, easily the best meal I'd had in days. All the meals were good, but it's the only one that I can actually remember. Since then it's consistently made the "superfoods" list (who makes this list anyway - the same people that maintain the best-dressed list?) because of its high nutrition content.

Famed in ancient Incan times and now the modern, quinoa (pronounced keen-wa) was identified by NASA scientists as one of the most nutritious foods in the plant and animal kingdoms. The Incans considered it sacred and called it the "Mother of All Grains." The first seeds of the season were sown by the Incan Emperor using golden implements. It was so integral to the culture that the Spanish conquistadors forbade its cultivation and scorned it as "food for Indians." Quinoa is often identified as a grain, but it is actually the seeds of a goosefoot (chenopod), so it is closely related to spinach, beets and tumbleweeds. 

So what makes it so nutritious? Quinoa is very high in quality protein. Like eggs, it is a very high-quality protein since it has all nine essential amino acids for adults (the aminos that your body can't produce). One serving (1/2 cup) contains 12% of your daily iron requirements, and it's high in magnesium, riboflavin, fiber and phospohorus. Quinoa is easy to digest and gluten-free for those with gluten issues. It was given to Incan warriors and nursing mothers. NASA is considering it as a crop for long duration manned space flights.

Quinoa comes in two colors -  a traditional beige or red. Nutritionally they are considered equivalent, though you may want to vary the colors according to your dish. A 1/4 cup dry (1/2 cup cooked) serving contains:

• 163-172 calories
• 2.8-3 grams of fat (no saturated fats, trans fats or cholesterol)
• 1-5 mg sodium
• 29-31 grams carbohydrates
• 3-5 grams sugar
• 6 grams proteins

In its natural state quinoa is covered with a sticky coat of saponin, which is difficult to remove. Most commercially sold quinoa has had this layer removed. However, you may still want to soak them (as recommended by Sally Fallon) for 12+ hours in water with 2T of kefir, yogurt, vinegar or lemon juice to remove antinutritive properties.

Quinoa can be used as a substitute for any grain. You can swap it out for rice in a stir-fry or barley in a soup. Get creative. It cooks quickly (15 min), and absorbs 2 cups of water to 1 cup of quinoa.

As quinoa becomes a more popular export crop, The New York Times reported that producers are earning more income, but fewer local people can afford it resulting in greater malnutrition in quinoa-growing areas. Globalization also means that there is also an increasing preference for processed foods such as noodles in South America. Less access to nutritious, locally grown food but higher income for farmers. It's a tough situation, but MindfulEats is on the side of increasing local income.

Want to learn more?

• Comprehensive quinoa overview from World's Healthiest Foods
• New York Times article on impact of global quinoa demand on Bolivia (March 20, 2011)

What I ate: macadamia nuts, City Bakery dark hot chocolate, 2 tangerines, 1 blood orange, Indian Food buffet: spinach paneer, lentils, chick peas, vegetable korma, vegetable tandoori, tikka masala, rice pudding, naan, masala tea, white tea, 24 oz coconut water, 45 oz water 

Exercise: jogged 5.5 miles, 50 min yoga

 

Benefits of Alcohol - or is it Bad?

Alcohol gives you infinite patience for stupidity. ~Sammy Davis Jr.

Alcohol is intertwined with human history. Ancient Greeks had drinking parties, or symposia, which could be celebratory events or debacles. The modern Greek system (as in college fraternities) continues this tradition today in almost the same format but without togas.

So is drinking alcohol good or bad for you? Like so many answers in MindfulEats, the answer is it's usually fine in moderation BUT it depends. Research indicates that moderate alcohol drinking may provide health benefits. Most of the health benefits seems to come from red wine, which has resveratrol and flavonoids as well as other antioxidants. The resveratol may help reduce the risk of heart disease and heart attacks. These are all available in other foods like grape juice, tea and dark chocolate.

If you don't currently drink, there is no reason to start drinking to get these benefits.

For those of you that do/have had a drink, you know that people react in different ways. Drinking can be pleasurable - it can help you "unwind" and it can make you funnier and more talkative. There's also the flip side, when the demon pops out and you end up apologizing the next day for being overserved. It definitely dampens your judgement. George W. Bush quit drinking completely one morning - I'm guessing the quitting included a massive apology for the evening before. We all know people that quit - whether for a while or forever. Like caffeine, you should be mindful of how much you drink and why. Drinking can be a slippery slope. If you need a glass, or three, to unwind and be funny, that's a problem. Find other ways to unwind (and I know it's hard to believe, but you really aren't any funnier). If you need a drink to face certain situations, that's a problem. If you're an alcoholic or you know someone that is, get help.

Drinking also makes you fat. They're known as empty calories since they don't add any nutrition (except for that moderate glass of red wine). On average:

• Beer, 12 oz, 149 calories
• Light Beer, 12 oz, 110 calories
• Red wine, 4 oz, 80 calories
• Dry white wine, 4 oz, 85 calories
• Sweet white wine, 4 oz, 105 calories
• Liquer (vodka, gin, whisky, etc), 1 oz, 65 calories
• Sweet Liquer (Drambuie, Cointreau, Kahlua, etc), 1.5 oz, 188 calories
• Champagne, 4 oz, 84 calories
• Margarita, 4 oz, 168 calories

Toss back a few of those and you've added some insta-pounds.

So what's moderation? Obviously it depends on size and gender, but the general rule of thumb is two drinks a night for men (14 a week) and one for women (7 a week). And that doesn't mean a week's worth in one night.

Want to learn more?

• Mayo Clinic Guidelines: Keep it Moderate
• American Heart Association on Wine and Heart Disease
• Alcohol Calorie Calculator
• Beer Calories: This cool site lists your beer, calories and alcohol content

 

What I ate: 2 lattes, hardboiled egg, grapefruit, 2 oranges, Stacy's Naked Pita Chips, Cedar hummus, Mindful Mix, Early Bird Aloha granola, whole wheat spaghetti + Rao's Siciliana sauce, multigrain salmon + avocado sushi, 12 oz coconut water, 45 oz water 

Exercise: slow 10 miles, 40 min yoga

 

Managing, Curing or Preventing Diabetes with Exercise

   A group of people exercising in NYC

You have to expect things of yourself before you can do them. ~Michael Jordan

Diabetes is a global epedemic and one of the fastest growing diseases in America. Left unchecked, it will slowly kill and causes a host of issues on the way, including blindness, amputation of limbs, and heart disease. In 2006, one out of eight people in NYC alone had diabetes, and it is expected to grow at an epedemic rate. One out of three Americans born after 2000 are expected to be diabetic. Why is diabetes growing so quickly? Obesity and lack of exercise are some of the leading reasons. It's likely that you or someone you care about is/will be diagnosed with diabetes. The good thing is that a healthy lifestyle and being mindful about diet and exercise can help manage, cure (Type II only) or prevent diabetes. Dr. Edward Tsai of Las Vegas, NV (who happens to be my brother) says that losing weight, exercise, and maintaining a healthy lifestyle can cure 95% of Type II diabetes. How much exercise is needed? 150 minutes a week (according to SparkPeople).

Diabetics have high blood sugar. There are traditionally two different kinds - Type I and Type II. Type I used to be known as juvenile diabetes since it is commonly diagnosed in children and young adults. In this case, the body does not produce insulin. This type of diabetes is genetic and not curable, but can can be optimally managed through insulin, diet, and exercise. Type II used to be thought of as adult diabetes where the body doesn't produce enough insulin or has stopped responding to it. However, there is more and more crossover as children are becoming diagnosed with Type II and Type I is being diagnosed later.

Are you diabetic or do you care about someone with diabetes? Are you pre-diabetic? You know that diet is important. As is exercise. Recent published studies suggest that at least 150 minutes a week, or 20 minutes a day reduces blood sugar for Type II diabetics. The best exercise is a combination of both aerobic and weight-lifting. If you feel you can't manage it, it can be broken up in to 10 minute segments, and moderate exercise works if you can't get in vigorous exercise. If you are not currently diabetic, making sure that you are mindful of getting your exercise and what you eat can help prevent it.

What to do - Exercise to Help Manage Diabetes

1. If you or someone you know has diabetes, make sure you are under the care of a doctor and understand what your regimen should be in terms of medication, diet, and exercise.
2. Follow your doctor's orders and watch your diet carefully.
3. Schedule daily exercise. If you are encouraging a diabetic, exercise with him or her. Move! Get at least 150 minutes a week, and make it a mix of aerobic and weight-lifting. Here's a post on Mindful Exercise.

Want to learn more?

• Diabetes overview: American Diabetic Association, Mayo Clinic, New York Times Health Guide
• Exercise on Diabetes: aerobic and weight-lifting is best (NYT)
• NYT article on Diabetes Epedemic
• SparkPeople has a resource center/community on diabletes

 

 

What I ate: green juice, 1 latte, grapefruit, Stacy's Naked Pita Chips, crab + artichoke dip, City Bakery: hot chocolate shot, snack pizza, huge chocolate chip cookie, Mindful Mix, brown rice, cod, broccolini + shitaake mushrooms

Exercise: None. Massage and meditation instead