“According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.”
Refined sugar has been called poison, toxic, and the “anti-nutrient”. It’s said to be more addictive than cocaine. Is it really that bad? How much does sugar really affect your brain? Let’s take a look at the somewhat complex relationship between sugar and your brain.
Your Brain Needs Glucose, Not Fructose
Brain cells need twice as much energy as other cells. After all, there’s a lot going on up there! Your brain cells can’t store energy, so they need a steady stream of glucose from your bloodstream. Your brain cells can live only a few minutes without energy supply – it’s that critical! The healthiest sources of glucose are from the complex carbohydrates found in whole grains, legumes, fruits, and vegetables. Glucose is also a building block of the lactose found in dairy products. Unhealthy sources of glucose are sugar and high fructose corn syrup (HFCS) which are all are roughly half glucose and half fructose.
Virtually every cell in the body can metabolize glucose for energy, but only your liver cells metabolize fructose. While honey and maple syrup do contain some nutrients, they are still the same basic composition as refined sugar – half glucose, half fructose. All Fructose Is Not Created Equal A healthy diet contains lots of fruits and vegetables which are sources of dietary fructose. But a diet high in these sources of naturally occurring fructose is not the same as a diet high in fructose from refined sweeteners. Don’t make the mistake of thinking you should skip eating carrots or apples because they contain fructose. It’s the added fructose from refined sweeteners you should be concerned about. So there’s no need to pick carrots out of your salad. :)
Dangers of a High Fructose Diet
Fructose has wrongly been promoted as a healthy sweetener because it doesn’t raise blood sugar levels or spike insulin. Instead it raises blood fructose levels, which is arguably even worse. Here are some of the problems with high fructose diets:
Increases triglycerides, blood pressure, and LDL (bad cholesterol), all markers for cardiovascular disease.
Increases levels of uric acid which can lead to gout and kidney disease.
Increases risk for diabetes. Fructose intake and diabetes rates are directly proportional worldwide.
Causes systemic inflammation.
Contributes to obesity by leading to leptin resistance. Leptin is a “satiety hormone” that lets you register feelings of fullness.
Read the rest here: http://www.pickthebrain.com/blog/stop-giving-your-brain-the-sugar-blues/
@ReversingAging: Staying Fit: Staying Fit. Extending Life Expectancy A study from the National Cancer Institute finds that peop… http://t.co/Lj8wlsxElL
Good little article from INC.com.
May 14, 2013|4 Comments
Simple steamed vegetables are one of the reasons I love eating in Japan. I mean, let’s be honest, I probably like steamed vegetables more than most, but I enjoy them exponentially more in Japan. Somehow, many of the things I love about traveling there are summed up in this simple preparation. I’d often receive a sampling of seasonal produce as part of a combination lunch, the vegetables arriving at the table beautifully arranged in the bamboo basket they were steamed in. I’d work my way through a rainbow of vibrant, tender potatoes, squash, mushrooms, broccoli rabe, and the like, sometimes adding a pinch of zesty shichimi togarashi, but more often than not, a casual toss of a few grains of salt would be all. Each time, a vibrant, satisfying reminder of just how good vegetables can be when prepared simply with care and intent. After this past trip, my cheap, tri-level bamboo steamer was promptly dusted upon my arrival home, and put into proper rotation. The thing that never ceases to surprise me is the speed even the most hearty chunks of root vegetables or squash become tender – ten minutes, often less.
Bamboo steamers are easy to come by, and relatively inexpensive. The one downside is they take up a good amount of storage space, not much more than a big pot, but still. The steamers are available in a range of diameters, and are made of interlocking trays intended for stacking on atop of the other. Placed above simmering water, the steam from the water rises through the trays and cooks the food. It’s a simple premise that works astoundingly well. I use three trays, but you can certainly go up or down a level.
A few things I’ve learned:
– While steaming with water is most common, I’ve also played around using miso broth, vegetable broth, vegetable dashi, or tea in place of water. Each imparts a different scent and flavor to the vegetables. More times than not though, I use water.
– Arrange your slowest cooking vegetables in the bottom basket, working up to the quickest. Another time saver is to get your densest, slowest cooking vegetables started in in the bottom tray, while you prep the quicker cooking vegetables for the mid and top baskets. Place the lid on whatever basket is on top at the time.
– Some people line their steamers with cabbage leaves or parchment. I don’t bother, placing the vegetables directly on the steamer instead. I like how it seems to keep the steam circulating. A quick scrub with hot water and the rough side of a sponge makes clean-up simple.
So, less of a recipe, and more of a reminder today of how good the most basic preparations can be. -h
HS: This is how I put together a sample of steamed vegetables. I use a three-tiered bamboo steamer, the sort that is available in most culinary shops.
a sampling of seasonal vegetables
flaky sea salt
to finish: good olive oil, a few drops of toasted sesame oil, or shallot oil
equipment: a bamboo basket steamer, preferably three levels. And, your steamer needs to fit inside your cooking skillet.
Wash your vegetables well, and cut them into bite-sized pieces. I tend to leave peels on, but it is a personal preference. Arrange them, in a single layer, in steamer trays according to needed cooking time. For example:
Bottom tray: equal-sized chunks of slower-cooking vegetables. For example: sweet potato, potato, winter squash, beets. These usually cook through in about ten minutes.
Middle-tray: equal sized pieces of broccoli, cauliflower
Top-tray/last minute: asparagus, fava beans (inner pods), snap peas
Bring an inch of water to a simmer in a skillet large enough to accommodate the diameter of your steamer. The water should not be so high that it makes contact with the vegetables when the steamer is placed in the skillet – do a quick test if needed, and remove some water if needed.
The goal here is to have your vegetables perfectly cooked and ready to serve just before you sit down. And, ideally, all of the vegetables finish cooking at the same time. Here’s how you do it. Roughly ten minutes before you’re ready to serve, place the slow-cooking, bottom tray vegetables over the simmering water, covered. Let them steam there until they’re about 2/3 cooked, about 6-7 minutes. Test, and cut into any root vegetables toward the end to make sure they’re going to be cooked through. The mid tray only needs 3-4 minutes, so add that next, moving the lid up a level. And the top tray vegetables, like snap peas and asparagus, just need a kiss of steam to brighten, barely a minute. Add that last. Or if you only have two baskets, add these to the broccoli/cauliflower basket to finish. You’ll have to make slight adjustments based on the sizes of your vegetables, but this is the general idea. Cook them until they’re bright, just tender, and taste good to you.
I like to quickly arrange the steamed vegetable, nested, in one basket to serve along with a drizzle of good oil – toasted sesame, shallot, olive oil, herb, etc. With a sprinkle of flaky sea salt.
Prep time: 5 min – Cook time: 10 min