Friday Food Fact: Some Food Life Facts

For a few minutes let's just imagine humans could live on air. What if the feeling of hunger is simply to force us to get together and communicate with other people? I don't obviously mean this in a literal sense but what if this were true.

2010, the birth of the "Friday Food Fact" here on the Food and Water blog. 2010, my first experience in attending foodie/chef potlucks here in Austin. How could I have only found out about these this recently? A potluck...what a genius idea! Great food, unique drinks, new and interesting company...brilliant. What's even better is that you're not solely relied upon to create everything. My mind tells me the more potlucks the better. We'll see if my midsection agrees.

Fact: I've met more new and exciting people in a few short months attending food-enthusiast potlucks and food events than I have in the previous couple years in Austin.

Thoughts: The more I get involved and intertwined in the food and cooking world the more I realize how food can bring people from all walks of life into one conversation. People from all over the world from different socioeconomic backgrounds, different races, different ethnicities etc. can all discuss food. Of course they can all technically discuss anything but food is something everyone has at least some knowledge about. For instance, what foods did you eat growing up, what's the family traditional cuisine, were there certain crops or staples used in what you ate/eat, how do spices vary among cultures???...the list goes on. Not to mention, everyone attending is totally into the fact that we're about to eat some really legit food baby. The environment is set for a great time as well as the perfect place to meet like-minded people.

Fact: Before cooking in Italy and New York I was always very apprehensive about cooking for others. My expectations were always very high which always led me to think my food was never good enough.

Thoughts: Working in a kitchen in Umbria, Italy for over a month this past summer and doing a "stage" working at restaurant Daniel in NYC gave me a huge boost of knowledge, skill, and confidence. They also gave me the "kitchen cred" to spend time in other kitchens. My expectations are still high (they always will be) but now I'm getting closer and closer to meeting them. Just like anything the more you do the better you become. No longer do I shy away from having others over for food. Cooking for potlucks has made me even more fearless. (Check out the stuffed striped bass above from Wednesday's event.) At a potluck I attended last month I was the only non-chef to prepare an entree. I made Bison heart. Not only was this an odd thing to make but I had no idea what I was really doing. The final product was delicious and got rave reviews from other chefs. Let's keep this going. I love getting more and more confidence in the kitchen...such a pleasure.

Friday Food Fact: Vitamin B12

Vitamin B12

You might have heard about this essential vitamin in health class, at your nutritionist, from your doctor, a coach, or maybe even in one of the famous Roger Clemens testimonials. What's certain is that B12 is an essential vitamin humans need to sustain a healthy life.

Effects of B12:

• Supports the production of red blood cells which helps prevent anemia.
• Helps our cells metabolize proteins, carbohydrates as well as fats.
  
• The Mayo Clinic states it, "helps maintain healthy nerve cells and red blood cells and is also needed to make DNA, the genetic material in all cells."

Best sources of B12 include Sardines, Venison, Shrimp, Scallops, Salmon, Beef, Lamb, Cod, milk and eggs. The book 'The World's Healthiest Foods' by George Mateljan says, "Vegans must pay attention to their intake of vitamin B12 since this vitamin occurs primarily in animal foods..." In order for vegans to ensure they are getting an adequate amount of B12 you may want to consult a doctor and/or nutritionist to see if a B12 supplement is suitable for you.

An interesting fact...George Mateljan also states, "vitamin B12 cannot be made by animals or plants, but only by microorganisms, like bacteria. When plant foods are fermented with the use of B12-producing bacteria, they end up containing B12."

Friday Food Fact: Tofu...Don't be Fooled, It's Good

Food: Tofu (derived from soybeans)

History: First a little background on soybeans... Soybeans are originally from China and have been cultivated there for over 3,000 years. Soybeans made their debut into the USA in the early 1800s as ballast aboard a ship. US farmers began to popularly farm them starting in the 1940s. Tofu was first discovered about 2,000 years ago. It is sometimes referred to as the "cheese of Asia" because it is made in a similar fashion to cheese (coagulating soymilk). Tofu has little inherent taste which is why cooking with it can be so simple, it will pick up basically any flavor it's cooked with.

Nutritional Benefit: Tofu is an excellent source of Tryptophan which is an essential amino acid our bodies need to maintain health. Manganese also has high concentration in tofu which helps your body maintain healthy and strong bones, helps synthesize fatty acids and cholesterol, and helps maintain a normal blood sugar level. Four ounces of tofu contains 33% of our daily needs of Iron. Iron is an essential nutrient our bodies need to maintain the production of red blood cells which carry oxygen.

Ways to Cook: Tofu is one of the most underrated foods with a terrible rep. But why? It's delicious! It has the ability to take on any flavor that it is dressed with. Some Top Chefs even fry it in pork fat to give it that meaty taste. But to all you vegetarian friends out there, have no fear, it doesn't take fat to make it taste good. One of my brilliant friends sent me this recipe that she claims is delicious, especially when served with steamed spinach and squash (yup, the squash made it in there). In the recipe that follows my friend used 2 tbs of Garam Masala instead of the paprika, cumin and coriander. The Garam Masala adds a bit of heat and is complemented with the drizzle of honey.

When asking around how others prepare their tofu, baking seemed to be a preferred method--cut into slabs or cubes, drizzle with a bit of olive oil and fresh cracked pepper, and heat at 350 until browned on both sides.

You can buy tofu in three basic types:

• Soft tofu: nutritional substitute for milk in smoothies; eggs in a scrambler
• Firm tofu: cubed and sauteed/baked, found in a lot of Asian dishes
• Extra-firm: sliced and used as a meat substitute (ex: Lettuce and Tomato sandwich)

Spice-Crusted Tofu

Friday Food Fact: Dried Fruit vs. Fresh Fruit

For the Holidays my parents got me a food dehydrator. Since then I've dehydrated apples, nectarines, tomatoes, bananas, strawberries and cantaloupe. I've really enjoyed trying new things and seeing how they turn out. However, I was unsure of the nutritional differences in the dried fruits vs fresh fruits so I decided I'd do some research.

Today I had a visit with my nutritionist. I'm a very inquisitive person and always go in to see him with a list of questions. Definitely one of my questions today was about the differences between dried fruit and fresh fruit. Is there a difference in nutritional content? How does the nutritional content change? Are there more calories and/or sugar in one versus the other?

My nutritionist and I discussed some things and after leaving I went to go do some more research. Here's what I learned.

• Dehydrating shrinks down the fruit causing some nutrients as well as the calories and sugar content to concentrate.
• Certain nutrients such as Vitamin C can be diminished in the drying process if too high of heat is used.
  
• Many dried fruits are higher in fiber than their fresh counterparts.
  
• Research has shown that drying blueberries actually increases its antioxidants.
  
• Drying with high heat can reduce the effectiveness of the protein in the food. The protein in the food is still there but it is harder for your body to digest and absorb it.
  
• Due to having a higher sugar content dried fruits can be easily satisfy a sweet tooth.
• Dried fruits are a great source of quick energy...plus they're easy to take with you.

Some useful blurbs I found in the New York Times about the nutritional content in certain dried fruits...written by C. CLAIBORNE RAY

"for apricots, a cup of fresh halves is 86 percent water, with 74 calories, and a cup of dried fruit is 76 percent water, with 212 calories. Fresh apricots have 3.1 grams of fiber versus 6.5 for dried; 0.6 milligrams of iron versus 2.35 milligrams; 15.5 milligrams of vitamin C versus 0.8 milligrams; and 149 retinol activity equivalents of vitamin A versus 160."

"A cup of fresh Thompson seedless grapes is 80 percent water, with 104 calories, and a cup of raisins is 15 percent water, with 434 calories. The grapes have 1.4 grams of fiber, versus 5.4 grams for the raisins; 0.54 milligrams of iron versus 2.73 milligrams; 288 milligrams of potassium versus 1,086 milligrams; and 16.3 milligrams of vitamin C versus 3.3 milligrams."

I'll be drying the heck out of fruits in the coming weeks. The important thing I'm going to remember is to ration the amount I intake. Dried fruits should be a supplement to the fresh fruits. I won't need too much to satisfy my needs. In the past I've always taken dried fruits with me to competitions. Dried cranberries and prunes were the two I had with me in Beijing. If you're going to buy them in the store always make sure there is NO sugar added.

Happy Healthy Eating My Friends.

Friday Food Fact: Travel Meet Eating Tips

Traveling to swim meets (and even on business and/or for pleasure) can easily throw our general dietary regimen out of whack. The comforts of our own homes are lost. No longer do we have the refrigerator stocked with all our essentials, a pantry where we can find healthy snacks, nor do we even have the option to cook our own meals. The reality that our eating habits at times of travel are going to be a bit different is not necessarily a problem. What's important is that we have a plan for how we are going to manage the situation.

For those of you who know me, you'll know that I'm not much of a planner. Logistics and thinking ahead on travel is not always my strong-suit. However, I generally do a pretty good job of bringing along some of my essentials that I know help contribute to my healthy diet. Here is a list of some ideas I try and do during travel:

• If you're really on your game you might want to scope out a few places to eat before you arrive. Find some healthy spots. Ask around or even tweet a question to followers about where to go.
• Hydration is a big issue when traveling. Sometimes we don't even realize how dehydrated we become during travel until it's too late. If you're on your way to a competition then you'd better be thinking about hydrating throughout the trip. I like to pack something called ElectroMix and mix it into my water to help keep my body full of electrolytes.
• Packing snacks is easy and will make your life a lot easier. Some of the things I bring are dried fruits (apples, mangos, strawberries, cranberries, prunes, cantaloupe, and blueberries), nuts (walnuts and almonds), and energy bars (Cliff Bars and Powerbars).
• My workouts always include a sport's drink during exercise and a post-workout drink after exercise. Be sure to pack enough of these with you so you don't run out. I always try and pack more than I need in case something happens...one time a Black Bear snuck into my room and was eating my recovery powder right out of the bottle...we got into a fight...naturally I won.
  

Most meets include dining out at restaurants. The ultimate is to have meals prepared for you which are in keeping of what you ate in training. At the Olympic Trials in 2008 and the World Championship Trials in 2009 my parents prepared meals and brought them to the meet for me. What a lucky guy I am! If you are going to dine out it's important to have some things in mind:

• Go for things that look the least processed. If I have the choice of a whole baked sweet potato or sweet potato casserole I'll always chose the whole food. No need to mess with nature.
• Ask for your veggies steamed without salt. Most places will heavily salt them as they saute them in oil.
• Always ask for whole grain and whole wheat breads.
• Do your best to stay away from the desserts...if you're competing you surely don't need them.
• Keep the sodas and heavy sugar drinks out of your hands. Drinks high in sugar will spike our energy levels suddenly but will then drop dramatically and put us in a valley. At meets it is important to keep our energy on a level playing field. We want our adrenaline to pump us up, not sugar.

Trust me when I say it's hard to do all of these correct. We're are all humans and sometimes we make mistakes and need cheats. The important thing is to be mindful of the good habits to have during travel and put them into action whenever and wherever we can. Keep up the good work.

Friday Food Fact: Brussels Sprouts

I know sometimes this food comes with bad wrap, especially with kids, but give it a go...I really love these things and eat them often. You gotta always try something at least once:)

Food: Brussels Sprouts

History: These little greens that look like small cabbages originated in Europe and were named for the capital city of Belgium. Brussels sprouts were first introduced to England and France in the 19th century and were later brought to North America when the French settled in Louisiana.

Nutritional Benefit: Although Brussels sprouts are small they are packed with nutrients. They are high in vitamin C, A and E which are great anti-oxidants and also provide anti-inflammatory protection. They are very dense in vitamin K and folate. Vitamin K helps the body absorb calcium and promotes bone health in addition to help in the prevention of hardening arteries. Folate helps in the production of red blood cells and also helps prevent anemia.

Ways to Cook: First you want to make sure you wash them. Many times there is dirt on the outside that we don't want. After washing them I generally discard the outer layer that has bruised or torn leaves. From here you can do one of two things.

1) Cut the bottom off perpendicular to the sprout. 2) Cut an upside down V in the sprout and remove the hard stem.

If I'm going to steam them I use the first method. If I bake them I cut an upside down V. My favorite way to prepare them is to cut them in half after cutting the stem out in a V. Then I put them flat side up in a baking pan, drizzle with olive oil, grind some fresh black pepper, sprinkle on some garlic powder and thinly sliced red onions and then bake at 375 until lightly browned. If you like you could sprinkle a little bit of sea salt over the top but due to my high blood pressure, and my feeling that you simply don't need to for great taste, I don't.

Friday Food Fact: What is a Calorie?

You’re a world class athlete so how many calories do you eat a day? Have you heard how many calories Michael Phelps eats per day? Isn’t it all about calories calories calories? Yeah yeah we’ve all heard the jibber jabber about calories but who really knows what a calorie is? Do you know what a calorie is? For a long time I had no idea. You’d think that with how often the word calorie is used in our society that everyone would know the exact origin and definition, but many people simply don’t. Herein lies the beauty of the Friday Food Fact. I’m here to help y’all out (that is if you don’t already know the answer).


So here’s the skinny:

In the simplest view a calorie is a unit of energy and was first defined by professor Nicholas Clement in 1824. The term began to enter French and English dictionaries around the time of 1840s. There are two basic definitions of calories. First is the Kilogram calorie that is the amount of energy it takes to raise the water temperature of one kilogram of water by one degree Celsius. Second there is the gram calorie that is the amount of energy it takes to raise one gram of water by one degree Celsius. In terms of food and nutrition, the Kilogram calorie is used and is simply referred to as Calorie. Gram calories were commonly used in chemistry and physics.

How does this relate to us? Whenever we eat something we are receiving some type of calorie from it. The calories can either be packed with nutrients such as if we eat a sweet potato, or they could be empty calories such as drinking a soda. Empty calories provide us with no other nutritional benefit and should be limited in our diets. As our body digests food we convert the substance we ate into usable energy. As I’m sure you can already assume, the more we use our muscles and exercise, the more calories we burn. The US Department of Health and Human Services states that in order to lose a pound of weight we need to burn or cut back 3,500 calories. Conversely eat 3,500 calories extra and you gain a pound.

We’ve all heard about counting calories. Personally I’ve always found this to be both a pain in the butt as well as pretty impractical. It’s very difficult to constantly monitor and keep track of exactly how much we eat. I believe that when you eat healthy you don’t have to worry quite as much about the quantity of calories you’re consuming. When it comes to the amount, I always go by what my body tells me to do. We all know what it feels like to be full. I simply don’t let myself get to that point. I eat until I feel good and am about 80% full and then stop. You can always come back later and have a little more if you need it. Don’t overeat, don’t be filled to the brim. Try not to get to the point when you feel like you’re going to explode. That's just gross!

If you want to count calories and that works for you I totally encourage you to do so. In reality the best way to do things is to find eating habits that are comfortable to you and help you achieve your goals. Remember, you can live a better life through better nutrition.

Friday Food Fact: Buffalo aka Bison

Food: Buffalo aka Bison

History: American Bison is also commonly known as American Buffalo. The term buffalo dates back to 1635 while the term bison is a bit more current as it was first recorded in 1774. The American buffalo is only a distant cousin of the true buffaloes which are the Asian Water Buffalo and the African Buffalo. These large creatures can weigh upwards of 2,000 pounds. Plains Indians originally hunted the American buffalo for literally every part of their body and captured them by either driving them into a corral or over a cliff.

Nutritional Benefit: Bison is about the most lean meat you can find. The fat content of bison is lower than skinless chicken breasts, salmon, beef, pork and ostrich. In addition to the fat content being lower, so is its level of cholesterol. Looking to build some muscle? Bison is loaded with protein. In addition it is a great source of both vitamin B12 and iron, which will help our body's build oxygen-carrying red blood cells while also keeping them strong.

Ways to Cook: In my kitchen I try to have bison as often as I can when I'm having some type of meat...and why wouldn't I considering the data you've just read??? Bison is a great substitute for beef and can be used somewhat interchangeably in most recipes. However there are some things you should know first. Cook the meat 'low and slow'. Buffalo has a lower fat content so the meat is much less insulated in it's cooking process and will cook much faster. Try using lower temperatures and be VERY careful not to overcook it. If you plan on using the same cooking temperature and time as you would for beef you will have a tough piece of meat...it might as well be a buffalo chip aka buffalo dung aka buffalo poop aka buffalo droppings. Make sure not to let the meat dry out by letting it sit in the air for too long before cooking as this will also make the cook time faster and give you a less than desirable finished product. I love using ground buffalo for tacos and in tomato sauces. If I'm craving a steak or something of that nature I like to marinate a bison steak in some olive oil, pepper, garlic and rosemary...grill that baby up and you are well on your way to a great meal:)

Click here to watch me cook up a delicious Bison NY Strip Steak on 'Wisconsin Foodie'!!!

Friday Food Fact: Quinoa

Food: Quinoa

History: Quinoa originated from the Andean region of South America. In this area it has been a cultivated and eaten food for 6,000 years. The Incas thought the crop was sacred and referred to it as chisaya mama, aka the mother of all grains. However, Quinoa is actually the seed of the Chenopodium plant.

Nutritional Benefit: This small seed is packed with protein and is great for vegans and vegetarians. Quinoa has high values of dietary fiber which is good for our digestive system and is also high in magnesium and iron. For those of you who have problems with gluten...you're in luck because Quinoa is gluten-free.

Ways to Cook: On the outside of Quinoa is an invisible coating called a sapopin. This coating is bitter in taste and by soaking it in water you will remove it. Most store bought Quinoa will have this coating removed already so all you need to do is rinse the Quinoa in a strainer. A soapy looking residue will come off when rinsed. Just as Quinoa makes a great substitute for rice or couscous, you will cook it much the same way. I use two parts water to one part Quinoa. Add all of it in a pot and bring to a boil. Once you get a boil going, cover the pot and simmer it for about 10-15 minutes so excess water is taken out. You will know the Quinoa is done when it turns a bit of a translucent color and the germ of the seed forms a ring around the outside.

One thing I do to really boost the flavor when cooking it is to cook using a stock such as vegetable or chicken. When cooking is finished you can sprinkle your favorite spices over the top or simply add it to something else on the menu. I love adding Quinoa to salads and bean dishes. My friend Matt Lowe likes mixing Quinoa with salsa, corn, and black beans...give it a try! Below are a couple videos of people cooking with Quinoa.

Friday Food Fact: Lentils

I've had a request for Lentils...so here they are.

Food: Lentils
History: Part of the legume family. Humans have been cultivating lentils since ancient times. They originated in central Asia. Ancient Rome used to import entire shiploads of lentils from Egypt. Lentils have been part of staple diets for centuries.
Nutritional Benefit: Great source of vegetable protein. Like many other legumes, lentils are high in dietary fiber and folate, which makes them heart healthy.
Best Ways to Cook: Lentils do not need to be soaked like beans as they will soften in about 30 minutes of boiling water. Adding acidic substances such as lemon juice or tomatoes will greatly increase the cooking time so if the recipe calls for acidic items add them at the end or after the cooking process. If you are boiling the lentils in water you want a three to one ratio of water to lentils.

I'm honestly not a very avid Lentil cooker so I can't specifically tell you any way that I've had unbelievable success in cooking them. Remember that this is an ongoing learning process for me too:) I've included some links to a few lentil recipes that I think look good and plan on trying myself.

Egyptian Lentil Stew
Indian Dhal
Lentil Salad with Tomato and Dill

Friday Food Fact: Sweet Potatoes

In comes the new year and along with it a new addition to the 'Food & Water' blog, the 'Friday Food Fact'. As many of y'all know one of my big goals is to help people live a better life through better nutrition. In order for us to become healthier and eat better we must first know what foods are good for us to eat and how they will help us. I'm always searching for new and interesting information about food and nutrition so if you come across something helpful please post it on the blog so we can all learn together. Remember to check back every Friday for a new 'Friday Food Fact'.

I couldn't think of a food more fitting to start with than a Sweet Potato. I absolutely love these things and eat them like crazy. You might also be interested to know that Usain Bold, the fastest man in the World and Olympic Champion, credits his speed to the Jamaican Sweet Potato...eat up baby!Food: Sweet Potato
History: Researchers have found Sweet Potato relics in Peruvian caves dating back as far as 10,000 years but the Sweet Potato wasn't introduced to Europe until 1492 when Christopher Columbus brought it back from the New World.
Nutritional Benefit: High in vitamin C, vitamin A, and provide powerful antioxidants. Sweet Potatoes contain about twice the dietary fiber of the ordinary Russet potato.
Ways to Cook: I personally love to simply bake them whole in the oven and eat them plain. Dang they are good. The longer they bake the sweeter they seem to become. Steaming is supposed to keep the maximum nutrients in the food while it cooks but I never think it tastes as good that way. Another great preparation is to chop the potato into cubes, place it in the oven with some chopped Rosemary, wait for the pieces to become tender....BAM now that's a good side dish! It's also easy and works great to interchange Sweet Potatoes for regular baking potatoes in many recipes.

I'd love to hear what y'all think of my new addition of the 'Friday Food Fact'. Also please share any recipes or thoughts you may have on each particular Food Fact. Remember, eating healthy is not hard and tastes great...you just have to make the choice to do it.