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"disqusTitle": "Eating Leafy Greens Each Day Tied to Sharper Memory, Slower Decline",
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"content": "\u003cp>\u003cstrong>Listen to the story on Morning Edition:\u003c/strong>\u003cbr>\nhttps://ondemand.npr.org/anon.npr-mp3/npr/me/2018/02/20180205_me_eating_leafy_greens_daily_may_help_keep_minds_sharp.mp3\u003c/p>\n\u003cp>To age well, we must eat well. There has been a lot of evidence that heart-healthy diets help protect the brain.\u003c/p>\n\u003cp>The latest good news: A study recently \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/29263222\">published\u003c/a> in \u003cem>Neurology\u003c/em> finds that healthy seniors who had daily helpings of leafy green vegetables — such as spinach, kale and collard greens — had a slower rate of cognitive decline, compared to those who tended to eat little or no greens.\u003c/p>\n\u003cp>\"The association is quite strong,\" says study author \u003ca href=\"https://www.rushu.rush.edu/faculty/martha-clare-morris-scd\">Martha Clare Morris\u003c/a>, a professor of nutrition science at Rush Medical College in Chicago. She also directs the Rush Institute for Healthy Aging.\u003c/p>\n\u003cp>The research included 960 participants of the \u003ca href=\"https://www.rushu.rush.edu/research/departmental-research/memory-and-aging-project\">Memory and Aging Project\u003c/a>. Their average age is 81, and none of them have dementia. Each year the participants undergo a battery of tests to assess their memory. Scientists also keep track of their eating habits and lifestyle habits.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>To analyze the relationship between leafy greens and age-related cognitive changes, the researchers assigned each participant to one of five groups, according to the amount of greens eaten. Those who tended to eat the most greens comprised the top quintile, consuming, on average, about 1.3 servings per day. Those in the bottom quintile said they consume little or no greens.\u003c/p>\n\u003cp>After about five years of follow-up/observation, \"the rate of decline for [those] in the top quintile was about half the decline rate of those in the lowest quintile,\" Morris says.\u003c/p>\n\u003cp>So, what's the most convenient way to get these greens into your diet?\u003c/p>\n\u003cp>\"My goal every day is to have a big salad,\" says Candace Bishop, one of the study participants. \"I get those bags of dark, leafy salad mixes.\"\u003c/p>\n\u003cp>A serving size is defined as a half-cup of cooked greens, or a cup of raw greens.\u003c/p>\n\u003cp>Does Bishop still feel sharp? \"I'm still pretty damn bright,\" she tells me with a giggle. She isn't convinced that her daily salad explains her healthy aging.\u003c/p>\n\u003cp>\"I think a lot of it is in the genes,\" Bishop says, adding, \"I think I'm lucky, frankly.\"\u003c/p>\n\u003cp>She has other healthy habits, too. Bishop attends group exercise classes in her retirement community and she's active on several committees in the community.\u003c/p>\n\u003cp>Many factors play into healthy aging — this study does not prove that eating greens will fend off memory decline. With this kind of research, Morris explains, scientists can only establish an association — not necessarily causation — between a healthy diet and a mind that stays sharp.\u003c/p>\n\u003cp>Still, she says, even after adjusting for other factors that might play a role, such as lifestyle, education and overall health, \"we saw this association [between greens and a slower rate of cognitive decline] over and above accounting for all those factors.\"\u003c/p>\n\u003cp>Some prior research has pointed to a similar benefit. A study of women \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/15852398\">published\u003c/a> in 2006 also found that high consumption of vegetables was associated with less cognitive decline among older women. The association was strongest with greater consumption of leafy vegetables and \u003ca href=\"https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet\">cruciferous vegetables\u003c/a> — such as broccoli and cauliflower.\u003c/p>\n\u003cp>And, as NPR has \u003ca href=\"https://www.npr.org/sections/thesalt/2013/11/05/242994376/for-mind-body-study-finds-mediterranean-diet-boosts-both\">reported\u003c/a>, there's evidence that a Mediterranean-style diet — which emphasizes a pattern of eating that is rich in fish, nuts, vegetables and whole grains — may help stave off chronic diseases.\u003c/p>\n\u003cp>What might explain a benefit from greens?\u003c/p>\n\u003cp>Turns out, these vegetables contain a range of nutrients and bioactive compounds including vitamin E and K, lutein, beta carotene and folate.\u003c/p>\n\u003cp>\"They have different roles and different biological mechanisms to protect the brain,\" says Morris. More research is needed, she says, to fully understand their influence, but scientists know that consuming too little of these nutrients can be problematic.\u003c/p>\n\u003cp>For instance, \"if you have insufficient levels of folate in your diet you can have higher levels of homocysteine,\" Morris says. This can set the stage for \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/17654449\">inflammation\u003c/a> and a \u003ca href=\"http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/Atherosclerosis_UCM_305564_Article.jsp\">buildup of plaque\u003c/a>, or fatty deposits, inside your arteries, which increases the risk of stroke. Research shows elevated homocysteine is \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/29322314\">associated with cognitive impairment\u003c/a> among older adults.\u003c/p>\n\u003cp>Another example: Getting plenty of Vitamin E from foods in your diet can help protect cells from damage and also has been \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276978/\">associated\u003c/a> with better cognitive performance.\u003c/p>\n\u003cp>\"So, when you eat leafy greens, you're eating a lot of different nutrients, and together they can have a powerful impact,\" Morris says.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2018 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/em>\u003c/p>\n\n",
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"excerpt": "Scientists are keen to figure out how diet influences aging, including brain health. A 5-year study of healthy seniors found those who ate a serving or two of daily greens had less cognitive decline.",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>To age well, we must eat well. There has been a lot of evidence that heart-healthy diets help protect the brain.\u003c/p>\n\u003cp>The latest good news: A study recently \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/29263222\">published\u003c/a> in \u003cem>Neurology\u003c/em> finds that healthy seniors who had daily helpings of leafy green vegetables — such as spinach, kale and collard greens — had a slower rate of cognitive decline, compared to those who tended to eat little or no greens.\u003c/p>\n\u003cp>\"The association is quite strong,\" says study author \u003ca href=\"https://www.rushu.rush.edu/faculty/martha-clare-morris-scd\">Martha Clare Morris\u003c/a>, a professor of nutrition science at Rush Medical College in Chicago. She also directs the Rush Institute for Healthy Aging.\u003c/p>\n\u003cp>The research included 960 participants of the \u003ca href=\"https://www.rushu.rush.edu/research/departmental-research/memory-and-aging-project\">Memory and Aging Project\u003c/a>. Their average age is 81, and none of them have dementia. Each year the participants undergo a battery of tests to assess their memory. Scientists also keep track of their eating habits and lifestyle habits.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>To analyze the relationship between leafy greens and age-related cognitive changes, the researchers assigned each participant to one of five groups, according to the amount of greens eaten. Those who tended to eat the most greens comprised the top quintile, consuming, on average, about 1.3 servings per day. Those in the bottom quintile said they consume little or no greens.\u003c/p>\n\u003cp>After about five years of follow-up/observation, \"the rate of decline for [those] in the top quintile was about half the decline rate of those in the lowest quintile,\" Morris says.\u003c/p>\n\u003cp>So, what's the most convenient way to get these greens into your diet?\u003c/p>\n\u003cp>\"My goal every day is to have a big salad,\" says Candace Bishop, one of the study participants. \"I get those bags of dark, leafy salad mixes.\"\u003c/p>\n\u003cp>A serving size is defined as a half-cup of cooked greens, or a cup of raw greens.\u003c/p>\n\u003cp>Does Bishop still feel sharp? \"I'm still pretty damn bright,\" she tells me with a giggle. She isn't convinced that her daily salad explains her healthy aging.\u003c/p>\n\u003cp>\"I think a lot of it is in the genes,\" Bishop says, adding, \"I think I'm lucky, frankly.\"\u003c/p>\n\u003cp>She has other healthy habits, too. Bishop attends group exercise classes in her retirement community and she's active on several committees in the community.\u003c/p>\n\u003cp>Many factors play into healthy aging — this study does not prove that eating greens will fend off memory decline. With this kind of research, Morris explains, scientists can only establish an association — not necessarily causation — between a healthy diet and a mind that stays sharp.\u003c/p>\n\u003cp>Still, she says, even after adjusting for other factors that might play a role, such as lifestyle, education and overall health, \"we saw this association [between greens and a slower rate of cognitive decline] over and above accounting for all those factors.\"\u003c/p>\n\u003cp>Some prior research has pointed to a similar benefit. A study of women \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/15852398\">published\u003c/a> in 2006 also found that high consumption of vegetables was associated with less cognitive decline among older women. The association was strongest with greater consumption of leafy vegetables and \u003ca href=\"https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet\">cruciferous vegetables\u003c/a> — such as broccoli and cauliflower.\u003c/p>\n\u003cp>And, as NPR has \u003ca href=\"https://www.npr.org/sections/thesalt/2013/11/05/242994376/for-mind-body-study-finds-mediterranean-diet-boosts-both\">reported\u003c/a>, there's evidence that a Mediterranean-style diet — which emphasizes a pattern of eating that is rich in fish, nuts, vegetables and whole grains — may help stave off chronic diseases.\u003c/p>\n\u003cp>What might explain a benefit from greens?\u003c/p>\n\u003cp>Turns out, these vegetables contain a range of nutrients and bioactive compounds including vitamin E and K, lutein, beta carotene and folate.\u003c/p>\n\u003cp>\"They have different roles and different biological mechanisms to protect the brain,\" says Morris. More research is needed, she says, to fully understand their influence, but scientists know that consuming too little of these nutrients can be problematic.\u003c/p>\n\u003cp>For instance, \"if you have insufficient levels of folate in your diet you can have higher levels of homocysteine,\" Morris says. This can set the stage for \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/17654449\">inflammation\u003c/a> and a \u003ca href=\"http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/Atherosclerosis_UCM_305564_Article.jsp\">buildup of plaque\u003c/a>, or fatty deposits, inside your arteries, which increases the risk of stroke. Research shows elevated homocysteine is \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/29322314\">associated with cognitive impairment\u003c/a> among older adults.\u003c/p>\n\u003cp>Another example: Getting plenty of Vitamin E from foods in your diet can help protect cells from damage and also has been \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276978/\">associated\u003c/a> with better cognitive performance.\u003c/p>\n\u003cp>\"So, when you eat leafy greens, you're eating a lot of different nutrients, and together they can have a powerful impact,\" Morris says.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2018 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>",
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"disqusTitle": "Mushrooms Are Good For You, But Are They Medicine?",
"title": "Mushrooms Are Good For You, But Are They Medicine?",
"headTitle": "Bay Area Bites | KQED Food",
"content": "\u003cp>\u003cstrong>Listen to the story on Morning Edition:\u003c/strong>\u003cbr>\nhttps://ondemand.npr.org/anon.npr-mp3/npr/me/2018/02/20180205_me_mushrooms_are_good_for_you_but_are_they_medicine.mp3\u003c/p>\n\u003cp>Mushrooms have been used in Eastern medicine for centuries to treat everything from asthma to gout.\u003c/p>\n\u003cp>Now they're being marketed in the West as functional or medicinal mushrooms that can prevent cancer or stimulate higher brain function, but there are relatively few trials in humans to back up these claims.\u003c/p>\n\u003cp>There are more than 2,000 species of mushrooms on the planet, but many of us probably only know a few kinds. Sauteing or grilling up white button mushrooms and portobellos may sound familiar to Americans, but in other parts of the world, particularly Asia, soups and stews might contain shiitake, maitake, oyster or lion's mane.\u003c/p>\n\u003cp>To find a really good variety of mushrooms, I went to my local \u003ca href=\"http://www.mitsuwa.com/\">Mitsuwa\u003c/a>, a Japanese market chain, located at a busy intersection on the west side of Los Angeles. It's pretty drab outside, but when you walk in the doors, there's lots of color and sound: Japanese snacks in bright packages, an aisle of nothing but singing rice cookers, and a rainbow array of \u003cem>mochi\u003c/em> ice cream, the Japanese answer to an ice cream sandwich.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Vendors hawk steaming bowls of ramen and freshly fried tempura on one side of the building. And on the other side, there's the produce aisle, which includes rows and rows of mushrooms.\u003c/p>\n\u003cp>Manager Yumi Kuwata buys the mushrooms here and says her top sellers include \u003cem>shimeji\u003c/em> (beech mushrooms,) \u003cem>enoki\u003c/em> (tiny white mushrooms with small caps) and shiitake, but she always has at least 10 varieties.\u003c/p>\n\u003cp>Kuwata says her customers buy mushrooms because they're healthy and low in calories. \"Japanese food [is] very healthy cuisine. So that's what they are expecting,\" she says.\u003c/p>\n\u003cp>But mushrooms offer a lot more than low calories.\u003c/p>\n\u003cp>\u003ca href=\"https://umexpert.um.edu.my/viki\">Viki Sabaratnam\u003c/a>, the scientist in charge of the mushroom research center at the University of Malaya in Kuala Lumpur, Malaysia, says mushrooms are particularly good for us because of what they do before humans harvest them: \"Their basic function in the environment is recycling of large molecules, and in the process they produce these fruit bodies, we call them, and they accumulate some of these components.\"\u003c/p>\n\u003cp>The components include dozens of nutrients like selenium, vitamin D, potassium and compounds known as \u003ca href=\"https://www.sciencedirect.com/science/article/pii/S0924224414001939\">beta glucans\u003c/a>, which can help fight inflammation in the body. Chronic inflammation can contribute to many diseases of aging, such as cancer, Parkinson's disease, and dementia. Think of mushrooms as the superheroes of the fungi kingdom.\u003c/p>\n\u003cp>In the lab, researchers have reported \u003ca href=\"http://www.mdpi.com/2304-8158/5/4/80/htm#B192-foods-05-00080\">all kinds of promising mushroom benefits\u003c/a>, from \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/24266369\">killing cancer\u003c/a> in human cells to \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/17430642\">reducing insulin resistance\u003c/a> in diabetic mice.\u003c/p>\n\u003cp>But research on actual humans hasn't been as prolific.\u003c/p>\n\u003cp>There are a few outliers: Shiitake mushroom extracts seem to help \u003ca href=\"http://www.eurekaselect.com/110379/article\">prolong the lives\u003c/a> of stomach cancer patients undergoing chemotherapy, and in fact doctors in Japan now prescribe them for that purpose.\u003c/p>\n\u003cp>Also, maitake (hen-of-the-woods) and scaly wood \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/23833361\">mushroom extracts\u003c/a> seem to \u003ca href=\"https://www.mskcc.org/cancer-care/integrative-medicine/herbs/maitake\">strengthen the immune system\u003c/a> of some breast cancer patients.\u003c/p>\n\u003cp>It's hard to draw big conclusions about how these extracts would impact a broad range of people, though, because the studies have been small and targeted to specific populations.\u003c/p>\n\u003cp>Sabaratnam is studying how mushrooms might someday help fight off dementia, which affects around \u003ca href=\"http://www.who.int/mediacentre/factsheets/fs362/en/\">50 million people\u003c/a> today, with 10 million more added every year.\u003c/p>\n\u003cp>She and her team \u003ca href=\"http://www.tandfonline.com/doi/full/10.3109/07388551.2014.887649?scroll=top&needAccess=true\">reviewed\u003c/a> studies of 20 different medicinal mushrooms thought to improve brain function and about 80 different metabolites isolated from those mushrooms that were tested in cells in the lab and in mice. They found that these metabolites improved recovery and function in damaged neural cells and had antioxidant and anti-inflammatory benefits.\u003c/p>\n\u003cp>\"We have shown in lab experiments, yes, some of these properties are there,\" But as she admits, \"It's quite a long way to go\" to say how these mushroom extracts will work in actual humans.\u003cstrong>\u003cbr>\n\u003c/strong>\u003c/p>\n\u003cp>But that hasn't stopped the dietary supplement industry from jumping on reports of mushroom health benefits. There are teas, coffees and pills containing extracts of mushrooms that promise to reduce stress or jump start your brain.\u003c/p>\n\u003cp>\u003ca href=\"http://orlandodietitian.com/\">Megan Ware\u003c/a> is a dietitian in private practice in Orlando. She sees the potential health benefits of mushrooms, and even drinks mushroom coffee when she wants to feel extra alert. But she warns: \"If you're eating cheeseburgers and fries for lunch every day and you eat a couple mushrooms along with it, that doesn't mean it's going to lower your risk for heart disease or diabetes or any of those lifestyle conditions.\"\u003c/p>\n\u003cp>As boring as it sounds, a balanced, healthy diet and regular exercise are still the best ways to prevent disease. \"I would caution against calling any food magical,\" Ware says.\u003c/p>\n\u003cp>Maybe one day, science will be able to prove that mushrooms can help prevent and treat disease. And if not, well, mushrooms are really delicious, so why not add a few new ones to your diet?\u003c/p>\n\u003cp>Here's a list of a few tasty mushrooms that also show promising health benefits:\u003c/p>\n\u003cp>\u003cstrong>Mushrooms And Their Potential Medicinal Benefits\u003c/strong>\u003cbr>\nMost edible mushrooms contain high levels of nutrients and antioxidants, are high in fiber and low in cholesterol, and can help us lose weight if we swap them out for less healthy foods. But some appear to contain properties that could potentially benefit human medicine. Here's some selected mushrooms and what we know about them so far.\u003c/p>\n\u003cp>\u003cstrong>Hericium erinaceus (lion's mane or yamabushitake)\u003c/strong>\u003cbr>\nThese mushrooms have been \u003ca href=\"https://pubs.acs.org/doi/10.1021/acs.jafc.5b02914\">shown\u003c/a> to to inhibit the growth of human cancer cells and protect against neurodegeneration in the lab and in mice.\u003c/p>\n\u003cfigure id=\"attachment_124866\" class=\"wp-caption aligncenter\" style=\"max-width: 1200px\">\u003cimg src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200.jpg\" alt=\"Hericium erinaceusHericium erinaceus (lion's mane or yamabushitake)\" width=\"1200\" height=\"900\" class=\"size-full wp-image-124866\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200.jpg 1200w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200-160x120.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200-1020x765.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200-1180x885.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200-960x720.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200-240x180.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200-375x281.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200-520x390.jpg 520w\" sizes=\"(max-width: 1200px) 100vw, 1200px\">\u003cfigcaption class=\"wp-caption-text\">Hericium erinaceus (lion's mane or yamabushitake) \u003ccite>(\u003ca href=\"https://www.flickr.com/photos/per_verdonk/8061796502/in/photolist-dhoPeq-cW1V5S-nAsGQy-7RKZMR-nUJmYT-hTUxAc-hTVGcM-hTUxWc-hTV9nW-nV2nWu-njX47X-qcfDWA-FSnsM-hTV3rj-h9L57j-dUtV43-nur3Ws-hTV7WE-hTV3CS-aFQyBX-doWZNw-hTV6ZE-h5Lfca-gnd5KY-hTV6wW-ds3cRs-hTUxkc-9\">Per Verdonk/Flickr\u003c/a>)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>Grifola frondosa (maitake or hen-of-the-woods)\u003c/strong>\u003cbr>\nThese mushrooms appear to help \u003ca href=\"https://www.mskcc.org/cancer-care/integrative-medicine/herbs/maitake\">improve the immune system\u003c/a> in some cancer patients and reduced blood glucose levels in rats.\u003c/p>\n\u003cfigure id=\"attachment_124864\" class=\"wp-caption aligncenter\" style=\"max-width: 1200px\">\u003cimg src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200.jpg\" alt=\"Grifola frondosa (maitake or hen-of-the-woods)\" width=\"1200\" height=\"899\" class=\"size-full wp-image-124864\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200.jpg 1200w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200-160x120.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200-800x599.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200-768x575.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200-1020x764.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200-1180x884.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200-960x719.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200-240x180.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200-375x281.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200-520x390.jpg 520w\" sizes=\"(max-width: 1200px) 100vw, 1200px\">\u003cfigcaption class=\"wp-caption-text\">Grifola frondosa (maitake or hen-of-the-woods) \u003ccite>(\u003ca href=\"https://www.flickr.com/photos/urmaso/29092806660/in/photolist-dpARtW-6ZZZrt-5zJX-76YeyD-6ZixrY-7153B1-6XLrWi-dpAGk2-714Z3G-6ZizvS-72XV28-6XLymX-3eT9WP-AaUWAj-zVGGEp-3eXxXs-7fHkPU-5r9gZ2-8Gbdp9-719iSw-719hNY-8G837K-PJ45Dr-8GbdqQ-nKuuE-nGr39-M8zdxt-719igo-n\">Urmas Ojango/Flickr\u003c/a>)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>Lentinula edodes (shiitake)\u003c/strong>\u003cbr>\nExtracts of this widely consumed mushroom may help humans \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/25866155\">improve their immune system\u003c/a>, \u003ca href=\"http://www.eurekaselect.com/110379/article\">prolong\u003c/a> the lives of some cancer patients, and appear to kill \u003ca href=\"https://virologyj.biomedcentral.com/articles/10.1186/1743-422X-9-37\">certain viruses\u003c/a> in the lab and improve gut microbes in mice.\u003c/p>\n\u003cfigure id=\"attachment_124865\" class=\"wp-caption aligncenter\" style=\"max-width: 1200px\">\u003cimg src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200.jpg\" alt=\"Lentinula edodes (shiitake)\" width=\"1200\" height=\"900\" class=\"size-full wp-image-124865\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200.jpg 1200w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200-160x120.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200-1020x765.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200-1180x885.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200-960x720.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200-240x180.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200-375x281.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200-520x390.jpg 520w\" sizes=\"(max-width: 1200px) 100vw, 1200px\">\u003cfigcaption class=\"wp-caption-text\">Lentinula edodes (shiitake) \u003ccite>(\u003ca href=\"https://www.flickr.com/photos/wfiupublicradio/29876073542/in/photolist-Mw3FNf-qQw7yK-rK1Ud5-wAMGjY-ptJyKL-s9PV3f-ruKwsu-PFsR69-5GJiYg-5GNAG3-5G1oEz-5G1oJn-5GgiVt-5wWLaD-5CBby9-5uuqag-5CwU1B-7Ayuuv-fhxNXJ-5G5DKU-5whxJJ-6WoGWB-5CwU6M-51u7Dn-5wdcNc-8uGKwu-5E\">Indiana Public Media/Flickr\u003c/a>)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>Ganoderma lucidum (reishi)\u003c/strong>\u003cbr>\nExtracts from this mushroom are credited with \u003ca href=\"https://bmccomplementalternmed.biomedcentral.com/articles/10.1186/1472-6882-11-74\">reducing obesity\u003c/a> in mice by altering their gut bacteria.\u003c/p>\n\u003cfigure id=\"attachment_124862\" class=\"wp-caption aligncenter\" style=\"max-width: 1200px\">\u003cimg src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200.jpg\" alt=\"Ganoderma lucidum (reishi)\" width=\"1200\" height=\"900\" class=\"size-full wp-image-124862\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200.jpg 1200w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200-160x120.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200-1020x765.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200-1180x885.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200-960x720.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200-240x180.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200-375x281.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200-520x390.jpg 520w\" sizes=\"(max-width: 1200px) 100vw, 1200px\">\u003cfigcaption class=\"wp-caption-text\">Ganoderma lucidum (reishi) \u003ccite>(\u003ca href=\"https://www.flickr.com/photos/wildbranch/13973122336/\">WildBranch/Flickr\u003c/a>)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>Pleurotus ostreatus (oyster mushroom)\u003c/strong>\u003cbr>\nIn the lab, extracts of this mushroom appear to \u003ca href=\"https://www.spandidos-publications.com/ijo/33/6/1307\">inhibit growth\u003c/a> of breast and colon cancer cells.\u003c/p>\n\u003cfigure id=\"attachment_124863\" class=\"wp-caption aligncenter\" style=\"max-width: 1200px\">\u003cimg src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200.jpg\" alt=\"Pleurotus ostreatus (oyster mushroom)\" width=\"1200\" height=\"900\" class=\"size-full wp-image-124863\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200.jpg 1200w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200-160x120.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200-1020x765.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200-1180x885.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200-960x720.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200-240x180.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200-375x281.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200-520x390.jpg 520w\" sizes=\"(max-width: 1200px) 100vw, 1200px\">\u003cfigcaption class=\"wp-caption-text\">Pleurotus ostreatus (oyster mushroom) \u003ccite>(\u003ca href=\"https://www.flickr.com/photos/sangre-la/3067142777/in/photolist-5F2UG2-dmMEUP-7ez5jP-7tcgux-aFG8Qz-NCunkr-9m5HXR-b5tjJ2-pjb7rc-8UuWiZ-hqzAp7-rLxHKd-BTi8yk-6c7AtQ-rLxGBw-yZAkRB-ar66x9-BuQktD-rNQD3R-Na9wnX-Px1Qmx-swUXE1-7RDBMv-XEVPQb-VufeBj-22S3bLC-PTQXK-UE\">Mark Goebel/Flickr\u003c/a>)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cem>Copyright 2018 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/em>\u003c/p>\n\n",
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"excerpt": "Edible mushrooms, not the psychedelic ones, are low in calories and high in fiber and antioxidants. But despite the hype, scientists are just now looking into how they might fight disease in humans.",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003cstrong>Listen to the story on Morning Edition:\u003c/strong>\u003cbr>\n\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Mushrooms have been used in Eastern medicine for centuries to treat everything from asthma to gout.\u003c/p>\n\u003cp>Now they're being marketed in the West as functional or medicinal mushrooms that can prevent cancer or stimulate higher brain function, but there are relatively few trials in humans to back up these claims.\u003c/p>\n\u003cp>There are more than 2,000 species of mushrooms on the planet, but many of us probably only know a few kinds. Sauteing or grilling up white button mushrooms and portobellos may sound familiar to Americans, but in other parts of the world, particularly Asia, soups and stews might contain shiitake, maitake, oyster or lion's mane.\u003c/p>\n\u003cp>To find a really good variety of mushrooms, I went to my local \u003ca href=\"http://www.mitsuwa.com/\">Mitsuwa\u003c/a>, a Japanese market chain, located at a busy intersection on the west side of Los Angeles. It's pretty drab outside, but when you walk in the doors, there's lots of color and sound: Japanese snacks in bright packages, an aisle of nothing but singing rice cookers, and a rainbow array of \u003cem>mochi\u003c/em> ice cream, the Japanese answer to an ice cream sandwich.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Vendors hawk steaming bowls of ramen and freshly fried tempura on one side of the building. And on the other side, there's the produce aisle, which includes rows and rows of mushrooms.\u003c/p>\n\u003cp>Manager Yumi Kuwata buys the mushrooms here and says her top sellers include \u003cem>shimeji\u003c/em> (beech mushrooms,) \u003cem>enoki\u003c/em> (tiny white mushrooms with small caps) and shiitake, but she always has at least 10 varieties.\u003c/p>\n\u003cp>Kuwata says her customers buy mushrooms because they're healthy and low in calories. \"Japanese food [is] very healthy cuisine. So that's what they are expecting,\" she says.\u003c/p>\n\u003cp>But mushrooms offer a lot more than low calories.\u003c/p>\n\u003cp>\u003ca href=\"https://umexpert.um.edu.my/viki\">Viki Sabaratnam\u003c/a>, the scientist in charge of the mushroom research center at the University of Malaya in Kuala Lumpur, Malaysia, says mushrooms are particularly good for us because of what they do before humans harvest them: \"Their basic function in the environment is recycling of large molecules, and in the process they produce these fruit bodies, we call them, and they accumulate some of these components.\"\u003c/p>\n\u003cp>The components include dozens of nutrients like selenium, vitamin D, potassium and compounds known as \u003ca href=\"https://www.sciencedirect.com/science/article/pii/S0924224414001939\">beta glucans\u003c/a>, which can help fight inflammation in the body. Chronic inflammation can contribute to many diseases of aging, such as cancer, Parkinson's disease, and dementia. Think of mushrooms as the superheroes of the fungi kingdom.\u003c/p>\n\u003cp>In the lab, researchers have reported \u003ca href=\"http://www.mdpi.com/2304-8158/5/4/80/htm#B192-foods-05-00080\">all kinds of promising mushroom benefits\u003c/a>, from \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/24266369\">killing cancer\u003c/a> in human cells to \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/17430642\">reducing insulin resistance\u003c/a> in diabetic mice.\u003c/p>\n\u003cp>But research on actual humans hasn't been as prolific.\u003c/p>\n\u003cp>There are a few outliers: Shiitake mushroom extracts seem to help \u003ca href=\"http://www.eurekaselect.com/110379/article\">prolong the lives\u003c/a> of stomach cancer patients undergoing chemotherapy, and in fact doctors in Japan now prescribe them for that purpose.\u003c/p>\n\u003cp>Also, maitake (hen-of-the-woods) and scaly wood \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/23833361\">mushroom extracts\u003c/a> seem to \u003ca href=\"https://www.mskcc.org/cancer-care/integrative-medicine/herbs/maitake\">strengthen the immune system\u003c/a> of some breast cancer patients.\u003c/p>\n\u003cp>It's hard to draw big conclusions about how these extracts would impact a broad range of people, though, because the studies have been small and targeted to specific populations.\u003c/p>\n\u003cp>Sabaratnam is studying how mushrooms might someday help fight off dementia, which affects around \u003ca href=\"http://www.who.int/mediacentre/factsheets/fs362/en/\">50 million people\u003c/a> today, with 10 million more added every year.\u003c/p>\n\u003cp>She and her team \u003ca href=\"http://www.tandfonline.com/doi/full/10.3109/07388551.2014.887649?scroll=top&needAccess=true\">reviewed\u003c/a> studies of 20 different medicinal mushrooms thought to improve brain function and about 80 different metabolites isolated from those mushrooms that were tested in cells in the lab and in mice. They found that these metabolites improved recovery and function in damaged neural cells and had antioxidant and anti-inflammatory benefits.\u003c/p>\n\u003cp>\"We have shown in lab experiments, yes, some of these properties are there,\" But as she admits, \"It's quite a long way to go\" to say how these mushroom extracts will work in actual humans.\u003cstrong>\u003cbr>\n\u003c/strong>\u003c/p>\n\u003cp>But that hasn't stopped the dietary supplement industry from jumping on reports of mushroom health benefits. There are teas, coffees and pills containing extracts of mushrooms that promise to reduce stress or jump start your brain.\u003c/p>\n\u003cp>\u003ca href=\"http://orlandodietitian.com/\">Megan Ware\u003c/a> is a dietitian in private practice in Orlando. She sees the potential health benefits of mushrooms, and even drinks mushroom coffee when she wants to feel extra alert. But she warns: \"If you're eating cheeseburgers and fries for lunch every day and you eat a couple mushrooms along with it, that doesn't mean it's going to lower your risk for heart disease or diabetes or any of those lifestyle conditions.\"\u003c/p>\n\u003cp>As boring as it sounds, a balanced, healthy diet and regular exercise are still the best ways to prevent disease. \"I would caution against calling any food magical,\" Ware says.\u003c/p>\n\u003cp>Maybe one day, science will be able to prove that mushrooms can help prevent and treat disease. And if not, well, mushrooms are really delicious, so why not add a few new ones to your diet?\u003c/p>\n\u003cp>Here's a list of a few tasty mushrooms that also show promising health benefits:\u003c/p>\n\u003cp>\u003cstrong>Mushrooms And Their Potential Medicinal Benefits\u003c/strong>\u003cbr>\nMost edible mushrooms contain high levels of nutrients and antioxidants, are high in fiber and low in cholesterol, and can help us lose weight if we swap them out for less healthy foods. But some appear to contain properties that could potentially benefit human medicine. Here's some selected mushrooms and what we know about them so far.\u003c/p>\n\u003cp>\u003cstrong>Hericium erinaceus (lion's mane or yamabushitake)\u003c/strong>\u003cbr>\nThese mushrooms have been \u003ca href=\"https://pubs.acs.org/doi/10.1021/acs.jafc.5b02914\">shown\u003c/a> to to inhibit the growth of human cancer cells and protect against neurodegeneration in the lab and in mice.\u003c/p>\n\u003cfigure id=\"attachment_124866\" class=\"wp-caption aligncenter\" style=\"max-width: 1200px\">\u003cimg src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200.jpg\" alt=\"Hericium erinaceusHericium erinaceus (lion's mane or yamabushitake)\" width=\"1200\" height=\"900\" class=\"size-full wp-image-124866\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200.jpg 1200w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200-160x120.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200-1020x765.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200-1180x885.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200-960x720.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200-240x180.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200-375x281.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hericium-erinaceus1-a6b8da1dc66517268ca5046cfbe46e27755f008c-s1200-520x390.jpg 520w\" sizes=\"(max-width: 1200px) 100vw, 1200px\">\u003cfigcaption class=\"wp-caption-text\">Hericium erinaceus (lion's mane or yamabushitake) \u003ccite>(\u003ca href=\"https://www.flickr.com/photos/per_verdonk/8061796502/in/photolist-dhoPeq-cW1V5S-nAsGQy-7RKZMR-nUJmYT-hTUxAc-hTVGcM-hTUxWc-hTV9nW-nV2nWu-njX47X-qcfDWA-FSnsM-hTV3rj-h9L57j-dUtV43-nur3Ws-hTV7WE-hTV3CS-aFQyBX-doWZNw-hTV6ZE-h5Lfca-gnd5KY-hTV6wW-ds3cRs-hTUxkc-9\">Per Verdonk/Flickr\u003c/a>)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>Grifola frondosa (maitake or hen-of-the-woods)\u003c/strong>\u003cbr>\nThese mushrooms appear to help \u003ca href=\"https://www.mskcc.org/cancer-care/integrative-medicine/herbs/maitake\">improve the immune system\u003c/a> in some cancer patients and reduced blood glucose levels in rats.\u003c/p>\n\u003cfigure id=\"attachment_124864\" class=\"wp-caption aligncenter\" style=\"max-width: 1200px\">\u003cimg src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200.jpg\" alt=\"Grifola frondosa (maitake or hen-of-the-woods)\" width=\"1200\" height=\"899\" class=\"size-full wp-image-124864\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200.jpg 1200w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200-160x120.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200-800x599.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200-768x575.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200-1020x764.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200-1180x884.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200-960x719.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200-240x180.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200-375x281.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/hen-of-the-woods21-9785c1593227ad448de40fa04d2ed13e22262af8-s1200-520x390.jpg 520w\" sizes=\"(max-width: 1200px) 100vw, 1200px\">\u003cfigcaption class=\"wp-caption-text\">Grifola frondosa (maitake or hen-of-the-woods) \u003ccite>(\u003ca href=\"https://www.flickr.com/photos/urmaso/29092806660/in/photolist-dpARtW-6ZZZrt-5zJX-76YeyD-6ZixrY-7153B1-6XLrWi-dpAGk2-714Z3G-6ZizvS-72XV28-6XLymX-3eT9WP-AaUWAj-zVGGEp-3eXxXs-7fHkPU-5r9gZ2-8Gbdp9-719iSw-719hNY-8G837K-PJ45Dr-8GbdqQ-nKuuE-nGr39-M8zdxt-719igo-n\">Urmas Ojango/Flickr\u003c/a>)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>Lentinula edodes (shiitake)\u003c/strong>\u003cbr>\nExtracts of this widely consumed mushroom may help humans \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/25866155\">improve their immune system\u003c/a>, \u003ca href=\"http://www.eurekaselect.com/110379/article\">prolong\u003c/a> the lives of some cancer patients, and appear to kill \u003ca href=\"https://virologyj.biomedcentral.com/articles/10.1186/1743-422X-9-37\">certain viruses\u003c/a> in the lab and improve gut microbes in mice.\u003c/p>\n\u003cfigure id=\"attachment_124865\" class=\"wp-caption aligncenter\" style=\"max-width: 1200px\">\u003cimg src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200.jpg\" alt=\"Lentinula edodes (shiitake)\" width=\"1200\" height=\"900\" class=\"size-full wp-image-124865\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200.jpg 1200w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200-160x120.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200-1020x765.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200-1180x885.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200-960x720.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200-240x180.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200-375x281.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/siitake1-07d822a67de0b17c433e59299bb4305085b551b7-s1200-520x390.jpg 520w\" sizes=\"(max-width: 1200px) 100vw, 1200px\">\u003cfigcaption class=\"wp-caption-text\">Lentinula edodes (shiitake) \u003ccite>(\u003ca href=\"https://www.flickr.com/photos/wfiupublicradio/29876073542/in/photolist-Mw3FNf-qQw7yK-rK1Ud5-wAMGjY-ptJyKL-s9PV3f-ruKwsu-PFsR69-5GJiYg-5GNAG3-5G1oEz-5G1oJn-5GgiVt-5wWLaD-5CBby9-5uuqag-5CwU1B-7Ayuuv-fhxNXJ-5G5DKU-5whxJJ-6WoGWB-5CwU6M-51u7Dn-5wdcNc-8uGKwu-5E\">Indiana Public Media/Flickr\u003c/a>)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>Ganoderma lucidum (reishi)\u003c/strong>\u003cbr>\nExtracts from this mushroom are credited with \u003ca href=\"https://bmccomplementalternmed.biomedcentral.com/articles/10.1186/1472-6882-11-74\">reducing obesity\u003c/a> in mice by altering their gut bacteria.\u003c/p>\n\u003cfigure id=\"attachment_124862\" class=\"wp-caption aligncenter\" style=\"max-width: 1200px\">\u003cimg src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200.jpg\" alt=\"Ganoderma lucidum (reishi)\" width=\"1200\" height=\"900\" class=\"size-full wp-image-124862\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200.jpg 1200w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200-160x120.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200-1020x765.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200-1180x885.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200-960x720.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200-240x180.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200-375x281.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/ganoderma-lucidum1-6204706492de4badfa4201b64f7bbcb134aafe28-s1200-520x390.jpg 520w\" sizes=\"(max-width: 1200px) 100vw, 1200px\">\u003cfigcaption class=\"wp-caption-text\">Ganoderma lucidum (reishi) \u003ccite>(\u003ca href=\"https://www.flickr.com/photos/wildbranch/13973122336/\">WildBranch/Flickr\u003c/a>)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>Pleurotus ostreatus (oyster mushroom)\u003c/strong>\u003cbr>\nIn the lab, extracts of this mushroom appear to \u003ca href=\"https://www.spandidos-publications.com/ijo/33/6/1307\">inhibit growth\u003c/a> of breast and colon cancer cells.\u003c/p>\n\u003cfigure id=\"attachment_124863\" class=\"wp-caption aligncenter\" style=\"max-width: 1200px\">\u003cimg src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200.jpg\" alt=\"Pleurotus ostreatus (oyster mushroom)\" width=\"1200\" height=\"900\" class=\"size-full wp-image-124863\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200.jpg 1200w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200-160x120.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200-1020x765.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200-1180x885.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200-960x720.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200-240x180.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200-375x281.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/02/oyster-mushroom2-1a567a3d9a1168b7f524f2361b7912306ca81072-s1200-520x390.jpg 520w\" sizes=\"(max-width: 1200px) 100vw, 1200px\">\u003cfigcaption class=\"wp-caption-text\">Pleurotus ostreatus (oyster mushroom) \u003ccite>(\u003ca href=\"https://www.flickr.com/photos/sangre-la/3067142777/in/photolist-5F2UG2-dmMEUP-7ez5jP-7tcgux-aFG8Qz-NCunkr-9m5HXR-b5tjJ2-pjb7rc-8UuWiZ-hqzAp7-rLxHKd-BTi8yk-6c7AtQ-rLxGBw-yZAkRB-ar66x9-BuQktD-rNQD3R-Na9wnX-Px1Qmx-swUXE1-7RDBMv-XEVPQb-VufeBj-22S3bLC-PTQXK-UE\">Mark Goebel/Flickr\u003c/a>)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2018 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>",
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"disqusTitle": "From Scraps To Snacks: Pulp Left Over From Juice Bars Is Reborn In New Foods",
"title": "From Scraps To Snacks: Pulp Left Over From Juice Bars Is Reborn In New Foods",
"headTitle": "Bay Area Bites | KQED Food",
"content": "\u003cp>Cold-pressed juice fills refrigerator cases at juice bars, health food shops, even big box stores – especially at the beginning of the year, when people are trying to \"\u003ca href=\"https://www.npr.org/sections/thesalt/2012/02/15/146927835/can-a-diet-clean-out-toxins-in-the-body\">cleanse\u003c/a>\" after holiday excess. Fans of these elixirs, extracted at high pressure and low temperatures, believe they contain more nutrients and enzymes than conventional juices; they now generate \u003ca href=\"https://www.prnewswire.com/news-releases/global-cold-pressed-juice-market-to-reach-us-845-million-in-value-by-2024---persistence-market-research-614235703.html\">$500 million in sales worldwide each year\u003c/a>.\u003c/p>\n\u003cp>But what happens to all the parts of the fruits and vegetables that are left over after juicing? Once thrown out as compost, that fiber is now sneaking its way into snacks, breakfast foods and even burgers.\u003c/p>\n\u003cp>The amount of waste produced by making juice has bothered Los Angeles resident Kaitlin Mogentale since she was a college student. \"I saw a friend juicing a carrot,\" she recalls. \"It smelled so good, but so little juice came out.\"\u003c/p>\n\u003cp>At the same time, many of her peers hardly ate any vegetables. After graduating from the University of Southern California in 2015, Mogentale teamed up with freshman dormmate Ashley Miyasaki to start Pulp Pantry, with the idea of turning fruit and vegetable pulp into snack foods that would appeal to millennials like themselves. \"How do we make it cool to eat fruits and vegetables?\" Miyasaki muses.\u003c/p>\n\u003cp>Mogentale called a dozen juice bars in the LA area and drove around in her own car, picking up 300 pounds of pulp each week. Mogentale, who handles the company's operations, dehydrated the vegetable fiber in a commercial kitchen and turned it into the Pulp Pantry brand of granola, crackers and baking mixes sold at farmers markets.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Rescuing juice pulp from going to waste isn't just the dream of young, idealistic entrepreneurs. Forager, a San Francisco company whose bottled green juices and cashew milk are sold in major chain stores such as Whole Foods and Target, also up-cycles its juice pulp as the main ingredient in its vegetable chips.\u003c/p>\n\u003cp>\"Sixty-five to 70 percent is juice, and the rest is dry pomace,\" says Forager CEO Stephen Williamson. \"That pomace was getting put into compost.\"\u003c/p>\n\u003cp>According to Forager co-founder John-Charles Hanley, each week the company processes 4,000 pounds of pomace, the fruit and vegetable fibers left over after pressing. Like the USC graduates, Williamson also began experimenting with the pulp in his own kitchen.\u003c/p>\n\u003cp>\"We took our pomace and dehydrated it and mixed it with ancient grains and seeds,\" he explains. \"I fried a cracker and said, 'This doesn't taste bad.' I tried to make a tortilla and just experimented, literally, on a Wolf stove, as you would expect anybody at home cooking to do.\"\u003c/p>\n\u003cp>Forager launched its vegetable chips in 2016, with three varieties: beets, yellow root vegetables and greens. The juice and chip lines are now focused on greens. The first ingredient of the chip is rehydrated pressed vegetables, including cucumber, celery, kale and spinach. Among the other ingredients are sprouted brown rice, sesame seeds, millet, quinoa and amaranth. The finished snack has the texture of a tortilla chip.\u003c/p>\n\u003cp>Forager is now introducing three more flavors: barbecue, cheese and wasabi. Even though the company projects its pomace output will increase to 6,000 pounds each week, that's still not enough to keep up with the volume needed to fulfill chip orders, so Forager also gets pulp from other juice manufacturers, such as San Diego-based Suja.\u003c/p>\n\u003cp>Making foods out of juice byproducts does have its challenges. The pomace is wet, heavy and often stringy, and it needs to be refrigerated or frozen and checked for spoilage before being processed. Once in the kitchen, there are other pitfalls to cooking with vegetable pulp. If too much is added to a baked good, the muffin or cookie won't hold together. On its own, vegetable fiber isn't sticky enough to form into items that need to be flexible, like tortillas. Both Pulp Pantry and Forager work around these issues by dehydrating the vegetable fiber and grinding it into a flour-like powder.\u003c/p>\n\u003cp>Last fall, the Los Angeles-based Mendocino Farms sandwich chain served the limited-edition Rescued Veggie burger, a collaboration with Pressed Juicery. The husband and wife founders of Mendocino Farms, Mario Del Pero and Ellen Chen, often stick to juice diets after days of tasting potential new menu items. That led them to wonder what happens to all the vegetable pulp that juice bars generate.\u003c/p>\n\u003cp>So the couple reached out to Pressed Juicery, a Southern California-based chain with 70 juice bars on the West Coast and Northeast.\u003c/p>\n\u003cp>\"Historically, we have given the pulp left over\" – 72,000 pounds each week – \"from our juicing process to local farmers for compost or feed,\" says Pressed Juicery CEO and co-founder Hayden Slater.\u003c/p>\n\u003cp>Mendocino Farms chefs took the pulp of beets, carrots, spinach, kale, romaine and turmeric from Pressed Juicery and blended it with onions, shiitake mushrooms and brown rice. Gluten-free tamari and nutritional yeast were added for flavor. \"In three months, our guests helped us rescue over 3,400 pounds of vegetable waste,\" says Del Pero.\u003c/p>\n\u003cp>While the veggie burger is no longer on the Mendocino Farms menu, Slater says, \"We hope this partnership will contribute to the larger narrative around upcycling and inspire others to be mindful of food waste and hopefully create similar partnerships.\"\u003c/p>\n\u003cp>Making food out of items usually considered waste is gaining in popularity. Portland based Salt & Straw created ice cream flavors with discarded vegetables. At the Winter Fancy Foods Show in San Francisco last week, the Bay Area startup Renewal Mill was debuting soy flour made from okara, bean fiber leftover from tofu manufacturing. The Portland Pet Food Company was showing dog biscuits whose first ingredient is spent barley from Oregon microbreweries.\u003c/p>\n\u003cp>Mogentale and Miyasaki of Pulp Pantry are among those continuing to look for ways to salvage the byproducts of juicing. In the past year, the startup has narrowed down its products to grain-free granolas made of almond pulp, along with apple or carrot fiber. The granolas are offered in apple pie, cinnamon spice, and cacao flavors. They are now partnering with The Butcher's Daughter, a juice bar and vegetarian restaurant with locations in New York and Los Angeles, to make its house-branded granola.\u003c/p>\n\u003cp>While many experts believe that juices – even cold-pressed ones made from kale or beets – are still \u003ca href=\"https://www.npr.org/sections/thesalt/2015/01/29/382422706/blending-vs-juicing-how-to-get-the-most-nutrition-from-your-fruit\">not as healthy as eating whole fruits and vegetables\u003c/a>, the thirst for these health elixirs is expected to grow. A study by Persistence Market Research forecasts cold-pressed juices to grow into a $845 million per year global business by 2024.\u003c/p>\n\u003cp>While drinking juice or munching on plant-based snacks might not be as healthy as actually eating an apple or carrot, Miyasaki says, \"We meet our customers where they're at.\" The pair is upfront that they are selling a lifestyle – of health and sustainability – as well as granola. Mogentale points to herself as an example of how changing her diet led to bigger life changes. Raised a meat and potatoes girl in the Midwest, she is now a vegan who wears thrift store clothes and drives an electric car.\u003c/p>\n\u003chr>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cem>Copyright 2018 \u003ca href=\"http://www.npr.org/\">NPR\u003c/a>.\u003c/em>\u003c/p>\n\n",
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"excerpt": "Juicing is all the rage – and produces lots of leftover fruit and vegetable bits. Once thrown out as compost, that fiber is now sneaking its way into snacks, breakfast foods and even burgers.",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cp>Cold-pressed juice fills refrigerator cases at juice bars, health food shops, even big box stores – especially at the beginning of the year, when people are trying to \"\u003ca href=\"https://www.npr.org/sections/thesalt/2012/02/15/146927835/can-a-diet-clean-out-toxins-in-the-body\">cleanse\u003c/a>\" after holiday excess. Fans of these elixirs, extracted at high pressure and low temperatures, believe they contain more nutrients and enzymes than conventional juices; they now generate \u003ca href=\"https://www.prnewswire.com/news-releases/global-cold-pressed-juice-market-to-reach-us-845-million-in-value-by-2024---persistence-market-research-614235703.html\">$500 million in sales worldwide each year\u003c/a>.\u003c/p>\n\u003cp>But what happens to all the parts of the fruits and vegetables that are left over after juicing? Once thrown out as compost, that fiber is now sneaking its way into snacks, breakfast foods and even burgers.\u003c/p>\n\u003cp>The amount of waste produced by making juice has bothered Los Angeles resident Kaitlin Mogentale since she was a college student. \"I saw a friend juicing a carrot,\" she recalls. \"It smelled so good, but so little juice came out.\"\u003c/p>\n\u003cp>At the same time, many of her peers hardly ate any vegetables. After graduating from the University of Southern California in 2015, Mogentale teamed up with freshman dormmate Ashley Miyasaki to start Pulp Pantry, with the idea of turning fruit and vegetable pulp into snack foods that would appeal to millennials like themselves. \"How do we make it cool to eat fruits and vegetables?\" Miyasaki muses.\u003c/p>\n\u003cp>Mogentale called a dozen juice bars in the LA area and drove around in her own car, picking up 300 pounds of pulp each week. Mogentale, who handles the company's operations, dehydrated the vegetable fiber in a commercial kitchen and turned it into the Pulp Pantry brand of granola, crackers and baking mixes sold at farmers markets.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Rescuing juice pulp from going to waste isn't just the dream of young, idealistic entrepreneurs. Forager, a San Francisco company whose bottled green juices and cashew milk are sold in major chain stores such as Whole Foods and Target, also up-cycles its juice pulp as the main ingredient in its vegetable chips.\u003c/p>\n\u003cp>\"Sixty-five to 70 percent is juice, and the rest is dry pomace,\" says Forager CEO Stephen Williamson. \"That pomace was getting put into compost.\"\u003c/p>\n\u003cp>According to Forager co-founder John-Charles Hanley, each week the company processes 4,000 pounds of pomace, the fruit and vegetable fibers left over after pressing. Like the USC graduates, Williamson also began experimenting with the pulp in his own kitchen.\u003c/p>\n\u003cp>\"We took our pomace and dehydrated it and mixed it with ancient grains and seeds,\" he explains. \"I fried a cracker and said, 'This doesn't taste bad.' I tried to make a tortilla and just experimented, literally, on a Wolf stove, as you would expect anybody at home cooking to do.\"\u003c/p>\n\u003cp>Forager launched its vegetable chips in 2016, with three varieties: beets, yellow root vegetables and greens. The juice and chip lines are now focused on greens. The first ingredient of the chip is rehydrated pressed vegetables, including cucumber, celery, kale and spinach. Among the other ingredients are sprouted brown rice, sesame seeds, millet, quinoa and amaranth. The finished snack has the texture of a tortilla chip.\u003c/p>\n\u003cp>Forager is now introducing three more flavors: barbecue, cheese and wasabi. Even though the company projects its pomace output will increase to 6,000 pounds each week, that's still not enough to keep up with the volume needed to fulfill chip orders, so Forager also gets pulp from other juice manufacturers, such as San Diego-based Suja.\u003c/p>\n\u003cp>Making foods out of juice byproducts does have its challenges. The pomace is wet, heavy and often stringy, and it needs to be refrigerated or frozen and checked for spoilage before being processed. Once in the kitchen, there are other pitfalls to cooking with vegetable pulp. If too much is added to a baked good, the muffin or cookie won't hold together. On its own, vegetable fiber isn't sticky enough to form into items that need to be flexible, like tortillas. Both Pulp Pantry and Forager work around these issues by dehydrating the vegetable fiber and grinding it into a flour-like powder.\u003c/p>\n\u003cp>Last fall, the Los Angeles-based Mendocino Farms sandwich chain served the limited-edition Rescued Veggie burger, a collaboration with Pressed Juicery. The husband and wife founders of Mendocino Farms, Mario Del Pero and Ellen Chen, often stick to juice diets after days of tasting potential new menu items. That led them to wonder what happens to all the vegetable pulp that juice bars generate.\u003c/p>\n\u003cp>So the couple reached out to Pressed Juicery, a Southern California-based chain with 70 juice bars on the West Coast and Northeast.\u003c/p>\n\u003cp>\"Historically, we have given the pulp left over\" – 72,000 pounds each week – \"from our juicing process to local farmers for compost or feed,\" says Pressed Juicery CEO and co-founder Hayden Slater.\u003c/p>\n\u003cp>Mendocino Farms chefs took the pulp of beets, carrots, spinach, kale, romaine and turmeric from Pressed Juicery and blended it with onions, shiitake mushrooms and brown rice. Gluten-free tamari and nutritional yeast were added for flavor. \"In three months, our guests helped us rescue over 3,400 pounds of vegetable waste,\" says Del Pero.\u003c/p>\n\u003cp>While the veggie burger is no longer on the Mendocino Farms menu, Slater says, \"We hope this partnership will contribute to the larger narrative around upcycling and inspire others to be mindful of food waste and hopefully create similar partnerships.\"\u003c/p>\n\u003cp>Making food out of items usually considered waste is gaining in popularity. Portland based Salt & Straw created ice cream flavors with discarded vegetables. At the Winter Fancy Foods Show in San Francisco last week, the Bay Area startup Renewal Mill was debuting soy flour made from okara, bean fiber leftover from tofu manufacturing. The Portland Pet Food Company was showing dog biscuits whose first ingredient is spent barley from Oregon microbreweries.\u003c/p>\n\u003cp>Mogentale and Miyasaki of Pulp Pantry are among those continuing to look for ways to salvage the byproducts of juicing. In the past year, the startup has narrowed down its products to grain-free granolas made of almond pulp, along with apple or carrot fiber. The granolas are offered in apple pie, cinnamon spice, and cacao flavors. They are now partnering with The Butcher's Daughter, a juice bar and vegetarian restaurant with locations in New York and Los Angeles, to make its house-branded granola.\u003c/p>\n\u003cp>While many experts believe that juices – even cold-pressed ones made from kale or beets – are still \u003ca href=\"https://www.npr.org/sections/thesalt/2015/01/29/382422706/blending-vs-juicing-how-to-get-the-most-nutrition-from-your-fruit\">not as healthy as eating whole fruits and vegetables\u003c/a>, the thirst for these health elixirs is expected to grow. A study by Persistence Market Research forecasts cold-pressed juices to grow into a $845 million per year global business by 2024.\u003c/p>\n\u003cp>While drinking juice or munching on plant-based snacks might not be as healthy as actually eating an apple or carrot, Miyasaki says, \"We meet our customers where they're at.\" The pair is upfront that they are selling a lifestyle – of health and sustainability – as well as granola. Mogentale points to herself as an example of how changing her diet led to bigger life changes. Raised a meat and potatoes girl in the Midwest, she is now a vegan who wears thrift store clothes and drives an electric car.\u003c/p>\n\u003chr>\n\u003cp>\u003c/p>\u003c/div>",
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"disqusTitle": "Can Chopping Your Vegetables Boost Their Nutrients?",
"title": "Can Chopping Your Vegetables Boost Their Nutrients?",
"headTitle": "Bay Area Bites | KQED Food",
"content": "\u003cp>We all know \u003ca href=\"https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55_australian_dietary_guidelines.pdf\">eating vegetables\u003c/a> is a good way to improve health. And for many years, the focus has been on just \u003ca href=\"http://www.abc.net.au/health/thepulse/stories/2011/09/08/3308919.htm\">eating more vegetables\u003c/a>, be it fresh, frozen or canned.\u003c/p>\n\u003cp>But what if there was a quicker and easier way to get more benefit from our vegetables? Can the way we prepare vegetables boost their nutrition? Does tearing or chopping your lettuce make any difference? And, if we chop, does it matter what type of knife we use?\u003c/p>\n\u003cp>For a long time, we've believed tearing vegetables, especially salad leaves, is the best way to preserve their nutrients. The idea is that tearing leaves disrupts the cells of the plant less than chopping. Chopping slices straight through cells, allowing their contents to spill out. This means nutrients, especially minerals such as potassium, can \u003ca href=\"http://search.proquest.com/openview/76c92b4387f8c383140b1c9869572817/1?pq-origsite=gscholar&cbl=36750\">leak away\u003c/a>.\u003c/p>\n\u003cp>But it's not all bad news for chopping. It has several other effects on vegetables, some of which may be beneficial, at least in theory.\u003c/p>\n\u003cp>\u003cstrong>Cutting boosts polyphenols\u003c/strong>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Vegetables contain a wide range of \u003ca href=\"http://ajcn.nutrition.org/content/78/3/517S.short\">bioactive compounds\u003c/a>, a term that extends beyond their nutrients, like vitamin C and potassium, to include the \u003ca href=\"http://journals.lww.com/nutritiontodayonline/Abstract/2017/03000/Exploring_Possible_Health_Effects_of_Polyphenols.4.aspx\">polyphenols\u003c/a>.\u003c/p>\n\u003cp>These compounds are only found in plants and have various \u003ca href=\"http://www.sciencedirect.com/science/article/pii/S1360138506003141\">roles\u003c/a>, including providing color, acting as plant sunscreen against ultraviolet radiation, and giving the plant a bitter taste, which discourages animals from eating it.\u003c/p>\n\u003cp>Cutting some types of vegetables — notably celery, lettuce and parsnips — can \u003ca href=\"http://www.sciencedirect.com/science/article/pii/S0308814606002603\">increase\u003c/a> their polyphenol content.\u003c/p>\n\u003cp>There is logic in this. Cutting wounds the flesh of the vegetable and it responds by producing more polyphenols, helping defend the vegetable tissue from further damage. Similarly, if a grazing animal tasted these bitter compounds, it may think twice before taking another bite.\u003c/p>\n\u003cp>In theory, higher levels of polyphenols (say, from chopping) are better for our health. Polyphenols often make up a large proportion of what are described as \"\u003ca href=\"http://ajcn.nutrition.org/content/81/1/215S..full\">antioxidants,\u003c/a>\" which are thought to help support our body's \u003ca href=\"http://onlinelibrary.wiley.com/doi/10.1111/ijfs.13075/abstract\">defenses\u003c/a> against inflammation.\u003c/p>\n\u003cp>But there's a complication. After chopping comes \u003ca href=\"https://www.scientificamerican.com/article/experts-why-cut-apples-turn-brown/\">enzymatic browning\u003c/a>, the same chemical reaction that turns cut apples, potatoes and avocados brown. That's thanks to the enzyme polyphenol oxidase breaking down the polyphenols, the very compounds you're interested in.\u003c/p>\n\u003cp>\u003cstrong>How about chopping and chilling?\u003c/strong>\u003c/p>\n\u003cp>Refrigeration might help \u003ca href=\"http://www.fruitandvegetable.ucdavis.edu/files/217061.pdf\">slow the rate\u003c/a> of this browning reaction and so help preserve the potentially beneficial polyphenol content. This works as the cold temperatures in the fridge slow down the chemical reactions, which normally would break down the polyphenols.\u003c/p>\n\u003cp>On the face of it, this sounds like a great idea: chop up your vegetables and chill them to slow down polyphenol loss (and to stop color changes associated with enzymatic browning).\u003c/p>\n\u003cp>But the very act of the vegetable producing polyphenols (say after chopping) often involves using up \u003ca href=\"http://www.sciencedirect.com/science/article/pii/S0308814606002603\">vitamin C\u003c/a>. So, nutritionally it could be a case of \"robbing Peter to pay Paul,\" and there may not be any overall benefits.\u003c/p>\n\u003cp>We also need to look at the actual levels of polyphenol changes brought on by chopping. Although chopping carrots boosts levels by nearly \u003ca href=\"http://www.sciencedirect.com/science/article/pii/S0308814606002603\">200 percent\u003c/a>, carrots normally contain very small amounts of these compounds to start with.\u003c/p>\n\u003cp>So, while there may be statistically more polyphenols produced after chopping, practically this increase is largely irrelevant. This is because the quantities in these chopped and chilled vegetables are still only modest, and typically very \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/17157175\">poorly absorbed\u003c/a>.\u003c/p>\n\u003cp>So, for most people, the key message remains: Keep working toward eating at \u003ca href=\"https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55_australian_dietary_guidelines.pdf\">least five servings of vegetables per day\u003c/a>. It is less important if the veggies are chopped or shredded, as any benefits are too small to be significant.\u003c/p>\n\u003cp>\u003cstrong>Chopping can affect taste and texture\u003c/strong>\u003c/p>\n\u003cp>But chopping (and the rise in polyphenols that come with it) can alter a vegetable's taste. This is because polyphenols have a slightly bitter taste, which \u003ca href=\"https://theconversation.com/hate-vegetables-you-might-have-super-taster-genes-74428\">not everyone likes\u003c/a>.\u003c/p>\n\u003cp>Chopping can also affect a vegetable's texture, as breaking up the cells releases other enzymes that can cause the structure of the product to break down and become soft and mushy. Refrigeration can slow this effect too.\u003c/p>\n\u003cp>This is the case with basil, with many recipes recommending tearing rather than chopping or risk \u003ca href=\"http://www.thekitchn.com/the-science-behind-bruising-yo-100988\">bruising the basil\u003c/a> as it can alter flavor and texture. The tearing of the leaves seems to damage fewer cells, so lower levels of enzymes are released, and less browning and damage can occur.\u003c/p>\n\u003cp>\u003cstrong>Can different knives affect polyphenol loss?\u003c/strong>\u003c/p>\n\u003cp>There is some suggestion that the type of knife may influence the breakdown of polyphenols and browning. A blunt knife potentially causes more damage to the cells, promoting polyphenol breakdown. So it might be better to use a sharp one.\u003c/p>\n\u003cp>More significantly, the \u003ca href=\"http://amg-v.com/copperpage.html\">copper\u003c/a> in steel knives can help the polyphenol oxidase enzyme work, causing more rapid browning. So, a \u003ca href=\"https://books.google.com.au/books?id=bWMWA1Mh0AsC&pg=PA272&lpg=PA272&dq=stainless+steel+knives+browning+vegetable&source=bl&ots=4HRL_I3XOt&sig=lFCm74Ul_Kv51oXWeif8vYQ2yjA&hl=en&sa=X&ved=0ahUKEwjvguyOrr7TAhUDJJQKHYJlDEAQ6AEIZTAN#v=onepage&q=stainless%20steel%20knives%20browning%20vegetable&f=false\">ceramic\u003c/a> or plastic knife could reduce this effect.\u003c/p>\n\u003cp>\u003cem>This story comes to us from \u003c/em>\u003ca href=\"https://theconversation.com/us/\">The Conversation\u003c/a>\u003cem>, an independent source of news and global perspectives from the academic and research community. Nenad Naumovski is an assistant professor in Food Science and Human Nutrition at the University of Canberra, Australia. Ekavi Georgousopoulou is a research associate at the University of Canberra. Duane Mellor is a senior lecturer at Coventry University in London.\u003c/em>\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2018 \u003ca href=\"http://www.npr.org/\" rel=\"noopener\" target=\"_blank\">NPR\u003c/a>. \u003c/em>\u003c/p>\n\n",
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"excerpt": "Cutting some veggies can increase their polyphenols, chemical compounds that have antioxidant properties. In theory, higher levels of polyphenols are better for our health. But it's complicated.",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cp>We all know \u003ca href=\"https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55_australian_dietary_guidelines.pdf\">eating vegetables\u003c/a> is a good way to improve health. And for many years, the focus has been on just \u003ca href=\"http://www.abc.net.au/health/thepulse/stories/2011/09/08/3308919.htm\">eating more vegetables\u003c/a>, be it fresh, frozen or canned.\u003c/p>\n\u003cp>But what if there was a quicker and easier way to get more benefit from our vegetables? Can the way we prepare vegetables boost their nutrition? Does tearing or chopping your lettuce make any difference? And, if we chop, does it matter what type of knife we use?\u003c/p>\n\u003cp>For a long time, we've believed tearing vegetables, especially salad leaves, is the best way to preserve their nutrients. The idea is that tearing leaves disrupts the cells of the plant less than chopping. Chopping slices straight through cells, allowing their contents to spill out. This means nutrients, especially minerals such as potassium, can \u003ca href=\"http://search.proquest.com/openview/76c92b4387f8c383140b1c9869572817/1?pq-origsite=gscholar&cbl=36750\">leak away\u003c/a>.\u003c/p>\n\u003cp>But it's not all bad news for chopping. It has several other effects on vegetables, some of which may be beneficial, at least in theory.\u003c/p>\n\u003cp>\u003cstrong>Cutting boosts polyphenols\u003c/strong>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Vegetables contain a wide range of \u003ca href=\"http://ajcn.nutrition.org/content/78/3/517S.short\">bioactive compounds\u003c/a>, a term that extends beyond their nutrients, like vitamin C and potassium, to include the \u003ca href=\"http://journals.lww.com/nutritiontodayonline/Abstract/2017/03000/Exploring_Possible_Health_Effects_of_Polyphenols.4.aspx\">polyphenols\u003c/a>.\u003c/p>\n\u003cp>These compounds are only found in plants and have various \u003ca href=\"http://www.sciencedirect.com/science/article/pii/S1360138506003141\">roles\u003c/a>, including providing color, acting as plant sunscreen against ultraviolet radiation, and giving the plant a bitter taste, which discourages animals from eating it.\u003c/p>\n\u003cp>Cutting some types of vegetables — notably celery, lettuce and parsnips — can \u003ca href=\"http://www.sciencedirect.com/science/article/pii/S0308814606002603\">increase\u003c/a> their polyphenol content.\u003c/p>\n\u003cp>There is logic in this. Cutting wounds the flesh of the vegetable and it responds by producing more polyphenols, helping defend the vegetable tissue from further damage. Similarly, if a grazing animal tasted these bitter compounds, it may think twice before taking another bite.\u003c/p>\n\u003cp>In theory, higher levels of polyphenols (say, from chopping) are better for our health. Polyphenols often make up a large proportion of what are described as \"\u003ca href=\"http://ajcn.nutrition.org/content/81/1/215S..full\">antioxidants,\u003c/a>\" which are thought to help support our body's \u003ca href=\"http://onlinelibrary.wiley.com/doi/10.1111/ijfs.13075/abstract\">defenses\u003c/a> against inflammation.\u003c/p>\n\u003cp>But there's a complication. After chopping comes \u003ca href=\"https://www.scientificamerican.com/article/experts-why-cut-apples-turn-brown/\">enzymatic browning\u003c/a>, the same chemical reaction that turns cut apples, potatoes and avocados brown. That's thanks to the enzyme polyphenol oxidase breaking down the polyphenols, the very compounds you're interested in.\u003c/p>\n\u003cp>\u003cstrong>How about chopping and chilling?\u003c/strong>\u003c/p>\n\u003cp>Refrigeration might help \u003ca href=\"http://www.fruitandvegetable.ucdavis.edu/files/217061.pdf\">slow the rate\u003c/a> of this browning reaction and so help preserve the potentially beneficial polyphenol content. This works as the cold temperatures in the fridge slow down the chemical reactions, which normally would break down the polyphenols.\u003c/p>\n\u003cp>On the face of it, this sounds like a great idea: chop up your vegetables and chill them to slow down polyphenol loss (and to stop color changes associated with enzymatic browning).\u003c/p>\n\u003cp>But the very act of the vegetable producing polyphenols (say after chopping) often involves using up \u003ca href=\"http://www.sciencedirect.com/science/article/pii/S0308814606002603\">vitamin C\u003c/a>. So, nutritionally it could be a case of \"robbing Peter to pay Paul,\" and there may not be any overall benefits.\u003c/p>\n\u003cp>We also need to look at the actual levels of polyphenol changes brought on by chopping. Although chopping carrots boosts levels by nearly \u003ca href=\"http://www.sciencedirect.com/science/article/pii/S0308814606002603\">200 percent\u003c/a>, carrots normally contain very small amounts of these compounds to start with.\u003c/p>\n\u003cp>So, while there may be statistically more polyphenols produced after chopping, practically this increase is largely irrelevant. This is because the quantities in these chopped and chilled vegetables are still only modest, and typically very \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/17157175\">poorly absorbed\u003c/a>.\u003c/p>\n\u003cp>So, for most people, the key message remains: Keep working toward eating at \u003ca href=\"https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55_australian_dietary_guidelines.pdf\">least five servings of vegetables per day\u003c/a>. It is less important if the veggies are chopped or shredded, as any benefits are too small to be significant.\u003c/p>\n\u003cp>\u003cstrong>Chopping can affect taste and texture\u003c/strong>\u003c/p>\n\u003cp>But chopping (and the rise in polyphenols that come with it) can alter a vegetable's taste. This is because polyphenols have a slightly bitter taste, which \u003ca href=\"https://theconversation.com/hate-vegetables-you-might-have-super-taster-genes-74428\">not everyone likes\u003c/a>.\u003c/p>\n\u003cp>Chopping can also affect a vegetable's texture, as breaking up the cells releases other enzymes that can cause the structure of the product to break down and become soft and mushy. Refrigeration can slow this effect too.\u003c/p>\n\u003cp>This is the case with basil, with many recipes recommending tearing rather than chopping or risk \u003ca href=\"http://www.thekitchn.com/the-science-behind-bruising-yo-100988\">bruising the basil\u003c/a> as it can alter flavor and texture. The tearing of the leaves seems to damage fewer cells, so lower levels of enzymes are released, and less browning and damage can occur.\u003c/p>\n\u003cp>\u003cstrong>Can different knives affect polyphenol loss?\u003c/strong>\u003c/p>\n\u003cp>There is some suggestion that the type of knife may influence the breakdown of polyphenols and browning. A blunt knife potentially causes more damage to the cells, promoting polyphenol breakdown. So it might be better to use a sharp one.\u003c/p>\n\u003cp>More significantly, the \u003ca href=\"http://amg-v.com/copperpage.html\">copper\u003c/a> in steel knives can help the polyphenol oxidase enzyme work, causing more rapid browning. So, a \u003ca href=\"https://books.google.com.au/books?id=bWMWA1Mh0AsC&pg=PA272&lpg=PA272&dq=stainless+steel+knives+browning+vegetable&source=bl&ots=4HRL_I3XOt&sig=lFCm74Ul_Kv51oXWeif8vYQ2yjA&hl=en&sa=X&ved=0ahUKEwjvguyOrr7TAhUDJJQKHYJlDEAQ6AEIZTAN#v=onepage&q=stainless%20steel%20knives%20browning%20vegetable&f=false\">ceramic\u003c/a> or plastic knife could reduce this effect.\u003c/p>\n\u003cp>\u003cem>This story comes to us from \u003c/em>\u003ca href=\"https://theconversation.com/us/\">The Conversation\u003c/a>\u003cem>, an independent source of news and global perspectives from the academic and research community. Nenad Naumovski is an assistant professor in Food Science and Human Nutrition at the University of Canberra, Australia. Ekavi Georgousopoulou is a research associate at the University of Canberra. Duane Mellor is a senior lecturer at Coventry University in London.\u003c/em>\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2018 \u003ca href=\"http://www.npr.org/\" rel=\"noopener\" target=\"_blank\">NPR\u003c/a>. \u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>",
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"disqusTitle": "A Beginner’s Guide to Eating and Shopping for Tofu",
"title": "A Beginner’s Guide to Eating and Shopping for Tofu",
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"content": "\u003cp>We’ve heard it before: \u003cstrong>\u003cem>Tofu is bland and boring\u003c/em>\u003c/strong>. If you’re of this mindset, you’re probably just not doing it right. (Note: tofu is not just for vegetarians and vegans. When seasoned and cooked properly, tofu can be as delicious as any other protein, and can display a range of meaty textures.) If you're not currently a tofu eater, keep an open mind: you might just end up loving the stuff.\u003c/p>\n\u003cp>[gallery type=\"square\" ids=\"124567,124569,124568\"]\u003c/p>\n\u003ch2>What Is Tofu, Exactly?\u003c/h2>\n\u003cp>Tofu is the result of a process that’s similar to making cheese: Curds, made from coagulating soy milk, are set in a mold and pressed to extract as much, or as little, of the liquid whey as desired. Depending on how long the tofu is pressed and how much coagulant is used, the amount of whey released will vary, creating a range of textures from soft to firm. (We also developed a recipe in our \u003ca href=\"https://americastestkitchen.buysub.com/america-s-test-kitchen-library-cookbooks/america-s-test-kitchen-diy-cookbook-bks.html?sourcekey=CARTZDYA0\" target=\"_blank\" rel=\"noopener\">\u003cem>D.I.Y. Cookbook\u003c/em>\u003c/a> for making tofu at home. Watch the how to video below.)\u003c/p>\n\u003cp>https://www.youtube.com/watch?v=-w4wQtYVl7k\u003c/p>\n\u003ch2>Supplies for Making Tofu\u003c/h2>\n\u003cp>\u003cstrong>Dried Soybeans: \u003c/strong>As we've noted above, tofu is made from soybeans. This is your (obvious) starting point.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cstrong>Nigari: \u003c/strong>Nigari is a salt naturally extracted from ocean water. It's used as a coagulant in the tofu making process. We prefer liquid nigari to dried nigari.\u003c/p>\n\u003cp>\u003cstrong>Colander: \u003c/strong>You'll need to use a colander twice when making your own tofu: while rinsing your soybeans, and while extracting the soy milk from the soybean pulp.\u003c/p>\n\u003cp>\u003cstrong>Cheesecloth: \u003c/strong>Once you've blended and cooked the soybeans, you'll need to remove the remaining fibrous bits from the milk. To do so, you'll need some cheesecloth. The pulp that remains (which is rich in fiber, calcium, and protein) is called \u003cem>okara\u003c/em>\u003cstrong>\u003cem>—\u003c/em>\u003c/strong>some chefs discard of it, while others add it to quick breads, stir-fries, or cold salads.\u003c/p>\n\u003cp>\u003cstrong>Tofu Mold: \u003c/strong>Finally, you'll need a mold to give your tofu shape (though you can also use a plastic, quart-sized strawberry container).\u003c/p>\n\u003ch2>Wait, You’re Telling Me There Are Different Kinds of Tofu? What Should I Look for When Buying Tofu?\u003c/h2>\n\u003cp>Great questions. To answer the first part: yes, there are different kinds of tofu. Tofu ranges in texture from silken to soft to medium-firm to firm to extra-firm. As for part two: the answer really depends on how you intend to cook your tofu.\u003c/p>\n\u003cp>We prefer firm to extra-firm tofu (our tastings and testings team conducted a \u003ca href=\"https://www.cooksillustrated.com/articles/410-tasting-firm-tofu\" target=\"_blank\" rel=\"noopener\">rigorous taste test of firm tofu\u003c/a> and determined that our favorite brand is Nasoya Firm Tofu, which you should be able to find in most supermarkets) for stir-fries and noodle dishes because they hold their shape in high-heat cooking applications and when tossed with noodles. Extra-firm is a bit more resilient than firm, though the two are often interchangeable. They’re also both great marinated, tossed into salads or onto bowls, or in various Asian soups. (Try our recipe for the Chinese takeout classic \u003ca href=\"https://www.americastestkitchen.com/videos/950-hot-and-sour-soup\" target=\"_blank\" rel=\"noopener\">Hot and Sour Soup\u003c/a>.)\u003c/p>\n\u003cp>Soft tofu boasts a creamy texture. We love to pan-fry soft tofu (often coated with cornstarch) to achieve a crisp exterior, which contrasts nicely with its silky interior. You can also use soft tofu as a substitute for \u003ca href=\"https://www.americastestkitchen.com/recipes/6604-perfect-scrambled-eggs\" target=\"_blank\" rel=\"noopener\">scrambled eggs\u003c/a>.\u003c/p>\n\u003cp>Before you scramble your tofu, you'll want to spread it onto a paper towel-lined baking sheet and let it drain for 20 minutes, patting it dry at the end. Crumble the tofu into 1/4- to 1/2-inch pieces—tofu can be crumbled into smaller or larger pieces to resemble egg curds of different sizes—and heat 1 1/2 teaspoons of vegetable oil in a skillet over medium heat until shimmering. Add whatever vegetables you'd like to the skillet (we recommend bell peppers and shallots) and cook for 5 minutes. Then add the tofu, and cook for 2 additional minutes. (Note: we find that adding a small amount of \u003ca href=\"https://www.americastestkitchen.com/taste_tests/339-curry-powder\" target=\"_blank\" rel=\"noopener\">curry powder\u003c/a>—no more than 1/4 of a teaspoon—contributes good depth of flavor without overpowering the scramble.) Add salt, pepper, and some fresh herbs and \u003cem>\u003cstrong>voila!\u003c/strong>\u003c/em>, you've got yourself a delicious tofu scramble.\u003c/p>\n\u003cfigure id=\"attachment_124565\" class=\"wp-caption aligncenter\" style=\"max-width: 800px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Tofu_Scramble_014.jpeg\">\u003cimg class=\"size-full wp-image-124565\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Tofu_Scramble_014.jpeg\" alt=\"A tofu scramble\" width=\"800\" height=\"450\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Tofu_Scramble_014.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Tofu_Scramble_014-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Tofu_Scramble_014-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Tofu_Scramble_014-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Tofu_Scramble_014-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Tofu_Scramble_014-520x293.jpeg 520w\" sizes=\"(max-width: 800px) 100vw, 800px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">A tofu scramble \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>What Does Tofu Taste Like?\u003c/h2>\n\u003cp>Tofu has a clean, nutty, subtly sweet flavor, and is an ideal canvas for bold or aromatic sauces. It also takes to a wide variety of preparations (as mentioned above). Tofu is a great choice for vegans because it’s high in protein, as well as being rich in iron and calcium.\u003c/p>\n\u003ch2>How Do I Store Tofu?\u003c/h2>\n\u003cp>Tofu is highly perishable and has the best flavor and texture when it’s fresh, so look for a package with the latest expiration date possible. To store an opened package, submerge the tofu in water in a covered container and refrigerate it, changing the water daily. If your tofu tastes sour, it’s past its prime.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>This article originally appeared on \u003ca href=\"https://www.americastestkitchen.com/articles/541-a-beginner-s-guide-to-eating-and-shopping-for-tofu?incode=MASAD00L0&ref=new_search_experience_22\">America's Test Kitchen\u003c/a>.\u003c/em>\u003c/p>\n\n",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cp>We’ve heard it before: \u003cstrong>\u003cem>Tofu is bland and boring\u003c/em>\u003c/strong>. If you’re of this mindset, you’re probably just not doing it right. (Note: tofu is not just for vegetarians and vegans. When seasoned and cooked properly, tofu can be as delicious as any other protein, and can display a range of meaty textures.) If you're not currently a tofu eater, keep an open mind: you might just end up loving the stuff.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003ch2>What Is Tofu, Exactly?\u003c/h2>\n\u003cp>Tofu is the result of a process that’s similar to making cheese: Curds, made from coagulating soy milk, are set in a mold and pressed to extract as much, or as little, of the liquid whey as desired. Depending on how long the tofu is pressed and how much coagulant is used, the amount of whey released will vary, creating a range of textures from soft to firm. (We also developed a recipe in our \u003ca href=\"https://americastestkitchen.buysub.com/america-s-test-kitchen-library-cookbooks/america-s-test-kitchen-diy-cookbook-bks.html?sourcekey=CARTZDYA0\" target=\"_blank\" rel=\"noopener\">\u003cem>D.I.Y. Cookbook\u003c/em>\u003c/a> for making tofu at home. Watch the how to video below.)\u003c/p>\u003c/p>\u003cp>\u003cspan class='utils-parseShortcode-shortcodes-__youtubeShortcode__embedYoutube'>\n \u003cspan class='utils-parseShortcode-shortcodes-__youtubeShortcode__embedYoutubeInside'>\n \u003ciframe\n loading='lazy'\n class='utils-parseShortcode-shortcodes-__youtubeShortcode__youtubePlayer'\n type='text/html'\n src='//www.youtube.com/embed/-w4wQtYVl7k'\n title='//www.youtube.com/embed/-w4wQtYVl7k'\n allowfullscreen='true'\n style='border:0;'>\u003c/iframe>\n \u003c/span>\n \u003c/span>\u003c/p>\u003cp>\u003ch2>Supplies for Making Tofu\u003c/h2>\n\u003cp>\u003cstrong>Dried Soybeans: \u003c/strong>As we've noted above, tofu is made from soybeans. This is your (obvious) starting point.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cstrong>Nigari: \u003c/strong>Nigari is a salt naturally extracted from ocean water. It's used as a coagulant in the tofu making process. We prefer liquid nigari to dried nigari.\u003c/p>\n\u003cp>\u003cstrong>Colander: \u003c/strong>You'll need to use a colander twice when making your own tofu: while rinsing your soybeans, and while extracting the soy milk from the soybean pulp.\u003c/p>\n\u003cp>\u003cstrong>Cheesecloth: \u003c/strong>Once you've blended and cooked the soybeans, you'll need to remove the remaining fibrous bits from the milk. To do so, you'll need some cheesecloth. The pulp that remains (which is rich in fiber, calcium, and protein) is called \u003cem>okara\u003c/em>\u003cstrong>\u003cem>—\u003c/em>\u003c/strong>some chefs discard of it, while others add it to quick breads, stir-fries, or cold salads.\u003c/p>\n\u003cp>\u003cstrong>Tofu Mold: \u003c/strong>Finally, you'll need a mold to give your tofu shape (though you can also use a plastic, quart-sized strawberry container).\u003c/p>\n\u003ch2>Wait, You’re Telling Me There Are Different Kinds of Tofu? What Should I Look for When Buying Tofu?\u003c/h2>\n\u003cp>Great questions. To answer the first part: yes, there are different kinds of tofu. Tofu ranges in texture from silken to soft to medium-firm to firm to extra-firm. As for part two: the answer really depends on how you intend to cook your tofu.\u003c/p>\n\u003cp>We prefer firm to extra-firm tofu (our tastings and testings team conducted a \u003ca href=\"https://www.cooksillustrated.com/articles/410-tasting-firm-tofu\" target=\"_blank\" rel=\"noopener\">rigorous taste test of firm tofu\u003c/a> and determined that our favorite brand is Nasoya Firm Tofu, which you should be able to find in most supermarkets) for stir-fries and noodle dishes because they hold their shape in high-heat cooking applications and when tossed with noodles. Extra-firm is a bit more resilient than firm, though the two are often interchangeable. They’re also both great marinated, tossed into salads or onto bowls, or in various Asian soups. (Try our recipe for the Chinese takeout classic \u003ca href=\"https://www.americastestkitchen.com/videos/950-hot-and-sour-soup\" target=\"_blank\" rel=\"noopener\">Hot and Sour Soup\u003c/a>.)\u003c/p>\n\u003cp>Soft tofu boasts a creamy texture. We love to pan-fry soft tofu (often coated with cornstarch) to achieve a crisp exterior, which contrasts nicely with its silky interior. You can also use soft tofu as a substitute for \u003ca href=\"https://www.americastestkitchen.com/recipes/6604-perfect-scrambled-eggs\" target=\"_blank\" rel=\"noopener\">scrambled eggs\u003c/a>.\u003c/p>\n\u003cp>Before you scramble your tofu, you'll want to spread it onto a paper towel-lined baking sheet and let it drain for 20 minutes, patting it dry at the end. Crumble the tofu into 1/4- to 1/2-inch pieces—tofu can be crumbled into smaller or larger pieces to resemble egg curds of different sizes—and heat 1 1/2 teaspoons of vegetable oil in a skillet over medium heat until shimmering. Add whatever vegetables you'd like to the skillet (we recommend bell peppers and shallots) and cook for 5 minutes. Then add the tofu, and cook for 2 additional minutes. (Note: we find that adding a small amount of \u003ca href=\"https://www.americastestkitchen.com/taste_tests/339-curry-powder\" target=\"_blank\" rel=\"noopener\">curry powder\u003c/a>—no more than 1/4 of a teaspoon—contributes good depth of flavor without overpowering the scramble.) Add salt, pepper, and some fresh herbs and \u003cem>\u003cstrong>voila!\u003c/strong>\u003c/em>, you've got yourself a delicious tofu scramble.\u003c/p>\n\u003cfigure id=\"attachment_124565\" class=\"wp-caption aligncenter\" style=\"max-width: 800px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Tofu_Scramble_014.jpeg\">\u003cimg class=\"size-full wp-image-124565\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Tofu_Scramble_014.jpeg\" alt=\"A tofu scramble\" width=\"800\" height=\"450\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Tofu_Scramble_014.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Tofu_Scramble_014-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Tofu_Scramble_014-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Tofu_Scramble_014-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Tofu_Scramble_014-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Tofu_Scramble_014-520x293.jpeg 520w\" sizes=\"(max-width: 800px) 100vw, 800px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">A tofu scramble \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>What Does Tofu Taste Like?\u003c/h2>\n\u003cp>Tofu has a clean, nutty, subtly sweet flavor, and is an ideal canvas for bold or aromatic sauces. It also takes to a wide variety of preparations (as mentioned above). Tofu is a great choice for vegans because it’s high in protein, as well as being rich in iron and calcium.\u003c/p>\n\u003ch2>How Do I Store Tofu?\u003c/h2>\n\u003cp>Tofu is highly perishable and has the best flavor and texture when it’s fresh, so look for a package with the latest expiration date possible. To store an opened package, submerge the tofu in water in a covered container and refrigerate it, changing the water daily. If your tofu tastes sour, it’s past its prime.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>This article originally appeared on \u003ca href=\"https://www.americastestkitchen.com/articles/541-a-beginner-s-guide-to-eating-and-shopping-for-tofu?incode=MASAD00L0&ref=new_search_experience_22\">America's Test Kitchen\u003c/a>.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>",
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"content": "\u003cp>\u003cstrong>Listen to the story on Morning Edition:\u003c/strong>\u003c/p>\n\u003cp>https://ondemand.npr.org/anon.npr-mp3/npr/me/2018/01/20180122_me_personalized_diets_can_your_genes_really_tell_you_what_to_eat.mp3\u003c/p>\n\u003cp>The idea that each of us has a unique nutrition blueprint within our genes is a delicious concept.\u003c/p>\n\u003cp>Perhaps, this helps explain the growth in personalized nutrition testing and services such as \u003ca href=\"https://habit.com/\">Habit\u003c/a>, \u003ca href=\"http://www.profileplan.net/precise/\">Profile Precise\u003c/a> and \u003ca href=\"https://www.nutrigenomix.com/\">Nutrigenomix\u003c/a>.\u003c/p>\n\u003cp>So, what exactly can these tests tell you?\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Kimberly Desjardine, 52, decided to try Habit last fall. She's very active. She plays tennis, practices yoga and walks regularly. \"But as I've gotten into my 50s, it's been increasingly harder for me to keep those extra few pounds off.\" She was intrigued by the idea of diet advice based on her biology.\u003c/p>\n\u003cp>To get the process started, she used an \u003ca href=\"https://www.youtube.com/watch?v=wAMYoC9HQt8&\">at-home test kit\u003c/a> to take blood and DNA samples. The kit instructs customers to take blood samples both before and after drinking a sugary, high-fat, test drink.\u003c/p>\n\u003cp>Once her samples were analyzed, she was categorized by Habit as a \"Protein Seeker.\" It's one of seven diet types including Fat Seeker, Balance Seeker, and Range Seeker that Habit assigns.\u003c/p>\n\u003cp>\"For me, the biggest 'a-ha' coming out of the test was that ... I need more protein than the average person,\" Desjardine says. Part of the testing showed that her response to starch and sugar was not ideal, so high-protein foods should be at the center of her plate. This meant she cut back on breads and other starchy foods, too.\u003c/p>\n\u003cp>The testing also showed that Desjardine has a variant of a gene that makes her sensitive to caffeine. \"The information makes me think twice about having tea in the afternoon,\" Desjardine says. She had already realized that too much caffeine could keep her awake, but the new information confirmed her instincts. \"The knowledge is good. It just gave me that extra 'a-ha.' \"\u003c/p>\n\u003cp>The Habit approach is based on a bunch of different types of tests, not just genetic tests.\u003c/p>\n\u003cp>For instance, the caffeine test is based on DNA. But the test that revealed Desjardine's response to starch and sugar came from the fasting blood test that measures glucose response. So, that one is not based on DNA.\u003c/p>\n\u003cp>\"Your genes are part of it,\" explains \u003ca href=\"https://habit.com/our-story/\">Neil Grimmer\u003c/a>, the founder and CEO of Habit. In addition to the caffeine sensitivity gene, Habit also analyzes a gene linked to the digestion of lactose, as well as a variant of a gene known as FTO that may predispose people to weight gain.\u003c/p>\n\u003cp>But Grimmer acknowledges there are limits to what DNA tests can reveal. \"So, we take a systems approach. It's a variety of tests we integrate together to give you the recommendation.\"\u003c/p>\n\u003cp>Experts say, when it comes to diet advice, it's misleading to say that the blueprint is our genes.\u003c/p>\n\u003cp>\"DNA is important, but it plays a pretty minor role in making personal decisions about food,\" says cardiologist and dean of the Friedman School of Nutrition Science and Policy at Tufts University \u003ca href=\"https://nutrition.tufts.edu/profile/faculty/dariush-mozaffarian\">Dariush Mozaffarian\u003c/a>.\u003c/p>\n\u003cp>So far, genes only explain about 5 to 10 percent of the risk linked to diet-related diseases such as obesity and type-2 diabetes, he says.\u003c/p>\n\u003cp>\"For basic healthy living, it's not about your genes, it's about your behavior,\" Mozaffarian says.\u003c/p>\n\u003cp>Future advances could give new insights, but for now, a personalized diet mostly comes down to factors other than your genes. \"It's your age, how much extra weight you're carrying, how you respond to eating starch [and]/or sugar, and potentially even your microbiome, that are much more important,\" says Mozaffarian.\u003c/p>\n\u003cp>He says cutting back on snack foods and junk foods that contain lots of refined starch and sugar is good advice for everyone. But, he says, there are significant differences from person to person in blood glucose responses after eating these foods.\u003c/p>\n\u003cp>So, when Kimberly Desjardine's tests showed her response to these starchy, sugary foods was not great, this was useful, actionable information for her. She says it's nudged her to change her habits for the better.\u003c/p>\n\u003cp>So, while the marketing of DNA-based nutrition advice may have gotten ahead of the science, Mozaffarian says these personalized services can be beneficial.\u003c/p>\n\u003cp>\"The real value they have is that they get people to stop, and step back and think about eating a healthy diet,\" Mozaffarian says.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2018 \u003ca href=\"http://www.npr.org/\" rel=\"noopener\" target=\"_blank\">NPR\u003c/a>. \u003c/em>\u003c/p>\n\n",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>The idea that each of us has a unique nutrition blueprint within our genes is a delicious concept.\u003c/p>\n\u003cp>Perhaps, this helps explain the growth in personalized nutrition testing and services such as \u003ca href=\"https://habit.com/\">Habit\u003c/a>, \u003ca href=\"http://www.profileplan.net/precise/\">Profile Precise\u003c/a> and \u003ca href=\"https://www.nutrigenomix.com/\">Nutrigenomix\u003c/a>.\u003c/p>\n\u003cp>So, what exactly can these tests tell you?\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Kimberly Desjardine, 52, decided to try Habit last fall. She's very active. She plays tennis, practices yoga and walks regularly. \"But as I've gotten into my 50s, it's been increasingly harder for me to keep those extra few pounds off.\" She was intrigued by the idea of diet advice based on her biology.\u003c/p>\n\u003cp>To get the process started, she used an \u003ca href=\"https://www.youtube.com/watch?v=wAMYoC9HQt8&\">at-home test kit\u003c/a> to take blood and DNA samples. The kit instructs customers to take blood samples both before and after drinking a sugary, high-fat, test drink.\u003c/p>\n\u003cp>Once her samples were analyzed, she was categorized by Habit as a \"Protein Seeker.\" It's one of seven diet types including Fat Seeker, Balance Seeker, and Range Seeker that Habit assigns.\u003c/p>\n\u003cp>\"For me, the biggest 'a-ha' coming out of the test was that ... I need more protein than the average person,\" Desjardine says. Part of the testing showed that her response to starch and sugar was not ideal, so high-protein foods should be at the center of her plate. This meant she cut back on breads and other starchy foods, too.\u003c/p>\n\u003cp>The testing also showed that Desjardine has a variant of a gene that makes her sensitive to caffeine. \"The information makes me think twice about having tea in the afternoon,\" Desjardine says. She had already realized that too much caffeine could keep her awake, but the new information confirmed her instincts. \"The knowledge is good. It just gave me that extra 'a-ha.' \"\u003c/p>\n\u003cp>The Habit approach is based on a bunch of different types of tests, not just genetic tests.\u003c/p>\n\u003cp>For instance, the caffeine test is based on DNA. But the test that revealed Desjardine's response to starch and sugar came from the fasting blood test that measures glucose response. So, that one is not based on DNA.\u003c/p>\n\u003cp>\"Your genes are part of it,\" explains \u003ca href=\"https://habit.com/our-story/\">Neil Grimmer\u003c/a>, the founder and CEO of Habit. In addition to the caffeine sensitivity gene, Habit also analyzes a gene linked to the digestion of lactose, as well as a variant of a gene known as FTO that may predispose people to weight gain.\u003c/p>\n\u003cp>But Grimmer acknowledges there are limits to what DNA tests can reveal. \"So, we take a systems approach. It's a variety of tests we integrate together to give you the recommendation.\"\u003c/p>\n\u003cp>Experts say, when it comes to diet advice, it's misleading to say that the blueprint is our genes.\u003c/p>\n\u003cp>\"DNA is important, but it plays a pretty minor role in making personal decisions about food,\" says cardiologist and dean of the Friedman School of Nutrition Science and Policy at Tufts University \u003ca href=\"https://nutrition.tufts.edu/profile/faculty/dariush-mozaffarian\">Dariush Mozaffarian\u003c/a>.\u003c/p>\n\u003cp>So far, genes only explain about 5 to 10 percent of the risk linked to diet-related diseases such as obesity and type-2 diabetes, he says.\u003c/p>\n\u003cp>\"For basic healthy living, it's not about your genes, it's about your behavior,\" Mozaffarian says.\u003c/p>\n\u003cp>Future advances could give new insights, but for now, a personalized diet mostly comes down to factors other than your genes. \"It's your age, how much extra weight you're carrying, how you respond to eating starch [and]/or sugar, and potentially even your microbiome, that are much more important,\" says Mozaffarian.\u003c/p>\n\u003cp>He says cutting back on snack foods and junk foods that contain lots of refined starch and sugar is good advice for everyone. But, he says, there are significant differences from person to person in blood glucose responses after eating these foods.\u003c/p>\n\u003cp>So, when Kimberly Desjardine's tests showed her response to these starchy, sugary foods was not great, this was useful, actionable information for her. She says it's nudged her to change her habits for the better.\u003c/p>\n\u003cp>So, while the marketing of DNA-based nutrition advice may have gotten ahead of the science, Mozaffarian says these personalized services can be beneficial.\u003c/p>\n\u003cp>\"The real value they have is that they get people to stop, and step back and think about eating a healthy diet,\" Mozaffarian says.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2018 \u003ca href=\"http://www.npr.org/\" rel=\"noopener\" target=\"_blank\">NPR\u003c/a>. \u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>",
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"content": "\u003cp>Listen up, night owls: If you're sleeping six or fewer hours per night, you're not doing your health any favors.\u003c/p>\n\u003cp>A \u003ca href=\"https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqx030/4794751\">new study\u003c/a> finds that getting the recommended seven to nine hours of sleep per night may help you tame your sweet tooth.\u003c/p>\n\u003cp>Researchers at King's College London recruited \"short sleepers\" — that is, people who routinely sleep less than seven hours per night. The participants were coached on strategies to extend sleep time, such as cutting back on caffeine, reducing screen time and sticking to a regular bedtime each night.\u003c/p>\n\u003cp>Based on this coaching, the short sleepers began to sleep about one hour more per night. And here's the fascinating part: They also changed their diets — without being asked.\u003c/p>\n\u003cp>\"We found that those who extended their sleep [also] reduced their intake of added sugars by about 10 grams per day,\" explains one of the study authors, \u003ca href=\"https://www.soci.org/early-careers/sci-ambassador-scheme/ambassador-biographies/h/haya-al-khatib\">Haya Al Khatib\u003c/a>, a doctoral candidate at King's College London.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>That's about 40 calories' worth of sugar, which is not a huge change. But over time, a small, daily decline in sugary foods could make a difference.\u003c/p>\n\u003cp>The study, which is published in the \u003cem>American Journal of Clinical Nutrition,\u003c/em> is small. It included just 42 normal-weight participants, and it doesn't prove that sleep is the key to diet change. But the findings serve up more evidence that our sleep can influence our eating habits and waistlines.\u003c/p>\n\u003cp>A study published back in 2013 found that just five\u003ca href=\"https://ww2.kqed.org/bayareabites/2013/03/12/sleep-less-eat-more-gain-weight/\"> days of shortened sleep can lead to weight gain\u003c/a>. In that study, people were allowed to sleep for just five hours for a five-day period. They gained, on average, almost 2 pounds.\u003c/p>\n\u003cp>And as we've \u003ca href=\"https://www.npr.org/sections/thesalt/2015/03/10/389596946/circadian-surprise-how-our-body-clocks-help-shape-our-waistlines\">reported,\u003c/a> the timing of meals — independent of sleep — can also influence how our bodies respond to all the calories we eat. For instance, a study published in the \u003cem>International Journal of Obesity\u003c/em> found that people who eat their main meal early in the day are \u003ca href=\"https://www.npr.org/blogs/thesalt/2013/01/30/170591028/to-maximize-weight-loss-eat-early-in-the-day-not-late\">more successful at losing weight\u003c/a>, compared with people who eat a heavy, late-night meal.\u003c/p>\n\u003cp>It seems we humans are\u003ca href=\"https://www.npr.org/sections/health-shots/2017/10/02/555054483/how-messing-with-our-body-clocks-can-raise-alarms-with-health\"> timekeeping machines\u003c/a>. And we require regular sleeping and eating habits to keep our body clocks in sync — and our health in check.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2018 \u003ca href=\"http://www.npr.org/\" rel=\"noopener\" target=\"_blank\">NPR\u003c/a>.\u003c/em>\u003c/p>\n\n",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cp>Listen up, night owls: If you're sleeping six or fewer hours per night, you're not doing your health any favors.\u003c/p>\n\u003cp>A \u003ca href=\"https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqx030/4794751\">new study\u003c/a> finds that getting the recommended seven to nine hours of sleep per night may help you tame your sweet tooth.\u003c/p>\n\u003cp>Researchers at King's College London recruited \"short sleepers\" — that is, people who routinely sleep less than seven hours per night. The participants were coached on strategies to extend sleep time, such as cutting back on caffeine, reducing screen time and sticking to a regular bedtime each night.\u003c/p>\n\u003cp>Based on this coaching, the short sleepers began to sleep about one hour more per night. And here's the fascinating part: They also changed their diets — without being asked.\u003c/p>\n\u003cp>\"We found that those who extended their sleep [also] reduced their intake of added sugars by about 10 grams per day,\" explains one of the study authors, \u003ca href=\"https://www.soci.org/early-careers/sci-ambassador-scheme/ambassador-biographies/h/haya-al-khatib\">Haya Al Khatib\u003c/a>, a doctoral candidate at King's College London.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>That's about 40 calories' worth of sugar, which is not a huge change. But over time, a small, daily decline in sugary foods could make a difference.\u003c/p>\n\u003cp>The study, which is published in the \u003cem>American Journal of Clinical Nutrition,\u003c/em> is small. It included just 42 normal-weight participants, and it doesn't prove that sleep is the key to diet change. But the findings serve up more evidence that our sleep can influence our eating habits and waistlines.\u003c/p>\n\u003cp>A study published back in 2013 found that just five\u003ca href=\"https://ww2.kqed.org/bayareabites/2013/03/12/sleep-less-eat-more-gain-weight/\"> days of shortened sleep can lead to weight gain\u003c/a>. In that study, people were allowed to sleep for just five hours for a five-day period. They gained, on average, almost 2 pounds.\u003c/p>\n\u003cp>And as we've \u003ca href=\"https://www.npr.org/sections/thesalt/2015/03/10/389596946/circadian-surprise-how-our-body-clocks-help-shape-our-waistlines\">reported,\u003c/a> the timing of meals — independent of sleep — can also influence how our bodies respond to all the calories we eat. For instance, a study published in the \u003cem>International Journal of Obesity\u003c/em> found that people who eat their main meal early in the day are \u003ca href=\"https://www.npr.org/blogs/thesalt/2013/01/30/170591028/to-maximize-weight-loss-eat-early-in-the-day-not-late\">more successful at losing weight\u003c/a>, compared with people who eat a heavy, late-night meal.\u003c/p>\n\u003cp>It seems we humans are\u003ca href=\"https://www.npr.org/sections/health-shots/2017/10/02/555054483/how-messing-with-our-body-clocks-can-raise-alarms-with-health\"> timekeeping machines\u003c/a>. And we require regular sleeping and eating habits to keep our body clocks in sync — and our health in check.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Copyright 2018 \u003ca href=\"http://www.npr.org/\" rel=\"noopener\" target=\"_blank\">NPR\u003c/a>.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>",
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"disqusTitle": "What is the Mediterranean Diet?",
"title": "What is the Mediterranean Diet?",
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"content": "\u003cp>The Mediterranean Sea is surrounded by an extraordinarily diverse group of countries: Italy, France, and Spain to the north, Greece, Turkey, Israel, Lebanon, and Syria to the east, and to the south, the North African countries of Egypt, Tunisia, Morocco, Algeria, and Libya. This means that there isn’t a single “diet” that encompasses the entire Mediterranean region—the spice-laden dishes of Morocco bear little resemblance to the lemon and caper-laced cuisine of southern Italy. Rather, \u003cstrong>the Mediterranean diet is about what these cuisines have in common: a daily emphasis on vegetables and fruits, beans and lentils, whole grains, more seafood than meat and poultry, and heart-healthy olive oil\u003c/strong>. This is the essence of the Mediterranean way of eating. Below, you'll find an introduction to the fundamentals of the Mediterranean diet.\u003c/p>\n\u003ch2>Get to Know the Mediterranean Diet Pyramid\u003c/h2>\n\u003cp>The Mediterranean diet pyramid was originally developed in the 1990s as part of a collaboration between the \u003ca href=\"https://www.hsph.harvard.edu/\" target=\"_blank\" rel=\"noopener\">Harvard School of Public Health\u003c/a> and \u003ca href=\"http://www.oldwayspt.org/traditional-diets/mediterranean-diet\" target=\"_blank\" rel=\"noopener\">Oldways\u003c/a>, a nonprofit organization whose mission is to inspire good health through cultural food traditions. The pyramid was based on the outcome of the famous \u003ca href=\"http://www.sevencountriesstudy.com/\" target=\"_blank\" rel=\"noopener\">Seven Countries Study\u003c/a>, which was begun in the late 1950s by an American physiologist named Ancel Keys.\u003c/p>\n\u003cp>Keys found that the \u003cstrong>people of Crete tended to have lower incidences of coronary heart disease than participants in other countries\u003c/strong>, a fact that he attributed to their traditional diet, which was low in saturated fat and heavily reliant on vegetables, grains, and legumes. The Mediterranean diet pyramid paved the way for the diet’s popularity here in the United States, and it is a useful tool for anyone who is interested in eating this way.\u003c/p>\n\u003cp>\u003cstrong>The most common elements of Mediterranean meals—fruits, vegetables, grains (mostly whole), \u003ca href=\"https://www.americastestkitchen.com/taste_tests/1637-supermarket-extra-virgin-olive-oil\" target=\"_blank\" rel=\"noopener\">olive oil\u003c/a>, beans, legumes, nuts, seeds, \u003ca href=\"https://www.americastestkitchen.com/articles/437-how-to-buy-use-and-store-fresh-herbs\" target=\"_blank\" rel=\"noopener\">herbs\u003c/a>, and spices—form the base of the Mediterranean diet pyramid\u003c/strong>. Fish and seafood are prominent elements that are consumed often, at least two times per week. Other foods like poultry, eggs, cheese, and yogurt are consumed in more moderate amounts, daily to weekly depending on the food. Foods like red meat and sweets are consumed with even less frequency and in relatively small quantities in the Mediterranean diet.\u003c/p>\n\u003cfigure id=\"attachment_124454\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8.jpeg\">\u003cimg class=\"size-full wp-image-124454\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8.jpeg\" alt=\"Whole grains like bulgur are cornerstones of the Mediterranean diet.\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Whole grains like bulgur are cornerstones of the Mediterranean diet. \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>Use Meats and Cheeses as Seasonings\u003c/h2>\n\u003cp>\u003cstrong>Instead of using meats and cheeses as main ingredients, Mediterranean dishes often use them as seasonings\u003c/strong>. Dishes aren’t drowned in sauce, but instead drizzled with extra-virgin olive oil or a yogurt or tahini-based sauce to add flavor and richness.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>While many American dinner plates are centered around meat or chicken, Mediterranean meals are designed differently. Rather than being the centerpiece, meat is eaten in smaller quantities with the intention that it will be paired with a few other—usually plant-based—dishes of equal portions, like fresh salads, vegetable and bean dishes, and whole grains.\u003c/p>\n\u003ch2>Limit Unhealthy Fats and Focus on Unlocking Interesting Flavors\u003c/h2>\n\u003cp>Eating the Mediterranean way will help you eliminate unhealthy saturated fats, salt, and calories. And because meat will no longer be the focal point of your meals, you’ll have to think about new (and, it should be noted, exciting) ways to bring out the flavor of certain ingredients. One way of doing that is to use lots of fresh herbs and spices in your cooking. Another way to bring out flavor is to utilize cooking techniques such as roasting, braising, and grilling.\u003c/p>\n\u003cfigure id=\"attachment_124453\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48.jpeg\">\u003cimg class=\"size-full wp-image-124453\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48.jpeg\" alt=\"Levantine flavors: roasted butternut squash with za'atar.\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Levantine flavors: roasted butternut squash with za'atar. \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>Embrace the Health Benefits\u003c/h2>\n\u003cp>Since the original Seven Countries Study, \u003cstrong>countless studies have proven that the benefits of the Mediterranean diet go far beyond cardiovascular health\u003c/strong>—and, unlike most trendy diets, the health effects have been studied over the long term. You can hardly read the news without coming across an article detailing the findings of yet another study on the benefits of the Mediterranean diet.\u003c/p>\n\u003cp>With its high amounts of vegetables and olive oil, which contains heart-healthy monounsaturated fats, \u003cstrong>the Mediterranean diet has been said to promote healthy blood sugar levels, improve cognitive function, and even prevent diseases like Alzheimer’s and certain types of cancer\u003c/strong>. And while the Mediterranean diet isn’t low in fat, some studies have found that people who eat this way do tend to weigh less and have improved body mass index, lower cholesterol, and lower blood pressure. Other studies indicate that adhering to a Mediterranean diet results in better overall health, both physical and mental. Which is to say, the Mediterranean diet seems like a pretty good place to start for someone who is looking to eat healthy foods that are also delicious.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>This article originally appeared on \u003ca href=\"https://www.americastestkitchen.com/articles/496-what-is-the-mediterranean-diet\" target=\"_blank\" rel=\"noopener\">America's Test Kitchen\u003c/a>.\u003c/em>\u003c/p>\n\n",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cp>The Mediterranean Sea is surrounded by an extraordinarily diverse group of countries: Italy, France, and Spain to the north, Greece, Turkey, Israel, Lebanon, and Syria to the east, and to the south, the North African countries of Egypt, Tunisia, Morocco, Algeria, and Libya. This means that there isn’t a single “diet” that encompasses the entire Mediterranean region—the spice-laden dishes of Morocco bear little resemblance to the lemon and caper-laced cuisine of southern Italy. Rather, \u003cstrong>the Mediterranean diet is about what these cuisines have in common: a daily emphasis on vegetables and fruits, beans and lentils, whole grains, more seafood than meat and poultry, and heart-healthy olive oil\u003c/strong>. This is the essence of the Mediterranean way of eating. Below, you'll find an introduction to the fundamentals of the Mediterranean diet.\u003c/p>\n\u003ch2>Get to Know the Mediterranean Diet Pyramid\u003c/h2>\n\u003cp>The Mediterranean diet pyramid was originally developed in the 1990s as part of a collaboration between the \u003ca href=\"https://www.hsph.harvard.edu/\" target=\"_blank\" rel=\"noopener\">Harvard School of Public Health\u003c/a> and \u003ca href=\"http://www.oldwayspt.org/traditional-diets/mediterranean-diet\" target=\"_blank\" rel=\"noopener\">Oldways\u003c/a>, a nonprofit organization whose mission is to inspire good health through cultural food traditions. The pyramid was based on the outcome of the famous \u003ca href=\"http://www.sevencountriesstudy.com/\" target=\"_blank\" rel=\"noopener\">Seven Countries Study\u003c/a>, which was begun in the late 1950s by an American physiologist named Ancel Keys.\u003c/p>\n\u003cp>Keys found that the \u003cstrong>people of Crete tended to have lower incidences of coronary heart disease than participants in other countries\u003c/strong>, a fact that he attributed to their traditional diet, which was low in saturated fat and heavily reliant on vegetables, grains, and legumes. The Mediterranean diet pyramid paved the way for the diet’s popularity here in the United States, and it is a useful tool for anyone who is interested in eating this way.\u003c/p>\n\u003cp>\u003cstrong>The most common elements of Mediterranean meals—fruits, vegetables, grains (mostly whole), \u003ca href=\"https://www.americastestkitchen.com/taste_tests/1637-supermarket-extra-virgin-olive-oil\" target=\"_blank\" rel=\"noopener\">olive oil\u003c/a>, beans, legumes, nuts, seeds, \u003ca href=\"https://www.americastestkitchen.com/articles/437-how-to-buy-use-and-store-fresh-herbs\" target=\"_blank\" rel=\"noopener\">herbs\u003c/a>, and spices—form the base of the Mediterranean diet pyramid\u003c/strong>. Fish and seafood are prominent elements that are consumed often, at least two times per week. Other foods like poultry, eggs, cheese, and yogurt are consumed in more moderate amounts, daily to weekly depending on the food. Foods like red meat and sweets are consumed with even less frequency and in relatively small quantities in the Mediterranean diet.\u003c/p>\n\u003cfigure id=\"attachment_124454\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8.jpeg\">\u003cimg class=\"size-full wp-image-124454\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8.jpeg\" alt=\"Whole grains like bulgur are cornerstones of the Mediterranean diet.\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_bulgur_salad_carrots_almonds-8-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Whole grains like bulgur are cornerstones of the Mediterranean diet. \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>Use Meats and Cheeses as Seasonings\u003c/h2>\n\u003cp>\u003cstrong>Instead of using meats and cheeses as main ingredients, Mediterranean dishes often use them as seasonings\u003c/strong>. Dishes aren’t drowned in sauce, but instead drizzled with extra-virgin olive oil or a yogurt or tahini-based sauce to add flavor and richness.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>While many American dinner plates are centered around meat or chicken, Mediterranean meals are designed differently. Rather than being the centerpiece, meat is eaten in smaller quantities with the intention that it will be paired with a few other—usually plant-based—dishes of equal portions, like fresh salads, vegetable and bean dishes, and whole grains.\u003c/p>\n\u003ch2>Limit Unhealthy Fats and Focus on Unlocking Interesting Flavors\u003c/h2>\n\u003cp>Eating the Mediterranean way will help you eliminate unhealthy saturated fats, salt, and calories. And because meat will no longer be the focal point of your meals, you’ll have to think about new (and, it should be noted, exciting) ways to bring out the flavor of certain ingredients. One way of doing that is to use lots of fresh herbs and spices in your cooking. Another way to bring out flavor is to utilize cooking techniques such as roasting, braising, and grilling.\u003c/p>\n\u003cfigure id=\"attachment_124453\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48.jpeg\">\u003cimg class=\"size-full wp-image-124453\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48.jpeg\" alt=\"Levantine flavors: roasted butternut squash with za'atar.\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/SFS_Roasted_Butternut_Squash_Salad_with_Zaatar_and_Parsley-48-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Levantine flavors: roasted butternut squash with za'atar. \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>Embrace the Health Benefits\u003c/h2>\n\u003cp>Since the original Seven Countries Study, \u003cstrong>countless studies have proven that the benefits of the Mediterranean diet go far beyond cardiovascular health\u003c/strong>—and, unlike most trendy diets, the health effects have been studied over the long term. You can hardly read the news without coming across an article detailing the findings of yet another study on the benefits of the Mediterranean diet.\u003c/p>\n\u003cp>With its high amounts of vegetables and olive oil, which contains heart-healthy monounsaturated fats, \u003cstrong>the Mediterranean diet has been said to promote healthy blood sugar levels, improve cognitive function, and even prevent diseases like Alzheimer’s and certain types of cancer\u003c/strong>. And while the Mediterranean diet isn’t low in fat, some studies have found that people who eat this way do tend to weigh less and have improved body mass index, lower cholesterol, and lower blood pressure. Other studies indicate that adhering to a Mediterranean diet results in better overall health, both physical and mental. Which is to say, the Mediterranean diet seems like a pretty good place to start for someone who is looking to eat healthy foods that are also delicious.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>This article originally appeared on \u003ca href=\"https://www.americastestkitchen.com/articles/496-what-is-the-mediterranean-diet\" target=\"_blank\" rel=\"noopener\">America's Test Kitchen\u003c/a>.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>",
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"disqusTitle": "Is a Federal Junk Food Tax in Our Future?",
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"content": "\u003cp>If you’ve been following the news about the epidemic of diabetes and obesity in recent years, you know there have been a number of responses from public health advocates and policymakers—including \u003ca href=\"https://civileats.com/2016/10/07/in-fighting-obesity-with-snap-program-well-need-both-the-carrot-and-the-stick/\">education programs\u003c/a>, encouraging \u003ca href=\"https://civileats.com/2017/07/19/holistic-efforts-are-making-a-dent-in-childhood-obesity/\">more physical activity\u003c/a>, and developing \u003ca href=\"https://civileats.com/2017/07/19/holistic-efforts-are-making-a-dent-in-childhood-obesity/\">holistic hospital and community interventions\u003c/a>. None of these interventions has generated the same level of response—or \u003ca href=\"https://civileats.com/2017/08/28/congress-could-cut-soda-and-candy-from-snap-but-big-sugar-is-pushing-back/\">opposition\u003c/a>—as \u003ca href=\"https://civileats.com/2016/11/10/a-big-blow-for-big-soda/\">soda taxes\u003c/a>. Now a \u003ca href=\"http://ajph.aphapublications.org/doi/10.2105/AJPH.2017.304159\">new study\u003c/a> from New York University out today reports that these taxes work, and are legally and administratively viable.\u003c/p>\n\u003cp>So far, excise taxes on soda and other sugar-sweetened beverages have passed in the California cities of Berkeley, Oakland, San Francisco, and Albany, as well as in Philadelphia, Seattle, and Boulder, and \u003ca href=\"https://civileats.com/2015/03/25/can-the-countrys-first-junk-food-tax-reduce-obesity-and-diabetes-on-the-navajo-nation/\">the Navajo Nation taxes junk food\u003c/a>, including sugar-sweetened drinks. But there have been no state-level efforts yet, and on the national front, Connecticut Congresswoman Rosa DeLauro’s \u003ca href=\"https://itep.org/the-short-and-sweet-on-taxing-soda/\">2014 and 2015 introductions of the SWEET Act\u003c/a> both died in committee.\u003c/p>\n\u003cp>Jennifer Pomerantz, a public health researcher at New York University and the lead author of the study, expects the state and national legal landscape to change, though probably not during the current administration—the president’s dietary habits famously \u003ca href=\"https://www.eater.com/2017/12/4/16733356/trump-fast-food-diet-mcdonalds-campaign-corey-lewandowski\">lean toward junk food\u003c/a>, and the political climate makes a federal tax unlikely. In the meantime, she’s keen to keep the possibility of a federal junk-food tax in the public dialogue, because of the overarching improvements to health she says it would engender.\u003c/p>\n\u003cp>“[Local taxes] only help people in those communities, which is of course important,” says Pomerantz. “But at some point, if you want a maximum public health benefit, you have to enact this nationally,” and also address foods that cause harm. She and other experts point to \u003ca href=\"https://www.ttb.gov/tax_audit/atftaxes.shtml\">national tobacco and alcohol taxes\u003c/a> as optimistic precedents.\u003c/p>\n\u003cp>Public-health advocates see excise taxes as promising because they are applied before the purchase of a product, which can encourage the manufacturer to raise its base price (and perhaps reformulate its product in order to avoid the tax altogether), and discourage consumers from buying it.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>That’s a different approach from a sales tax, which is applied at the cash register, adds no cost to the manufacturer, and may not affect a consumer’s decision-making; revenue from excise taxes can also be used to fund a community’s programs of choice. But soda taxes can be controversial, and are not always ultimately successful, as was the case with 2017 soda tax in Cook County, Illinois, which was \u003ca href=\"https://www.washingtonpost.com/news/wonk/wp/2017/10/10/why-chicagos-soda-tax-fizzled-after-two-months-and-what-it-means-for-the-anti-soda-movement/?utm_term=.99904092268d\">implemented, but quickly repealed\u003c/a>. And they face stiff opposition from beverage and grocery trade associations, which \u003ca href=\"http://www.gmaonline.org/issues-policy/health-nutrition/preserving-consumer-choice-for-all-americans/\">point to\u003c/a> a lack of results to date as reason to end soda taxes.\u003c/p>\n\u003cp>“It’s unreasonable to expect obesity rates to go down as a result of a sugar tax alone,” says Marlene Schwartz, director of \u003ca href=\"http://www.uconnruddcenter.org/\">the Rudd Center for Food Policy and Obesity\u003c/a> at the University of Connecticut, pointing out that tobacco taxes didn’t result in an immediate decline in lung cancer rates. “That’s why we go after other things at the same time,” like getting rid of soda machines in high schools, subsidizing healthy food, and setting nutritional guidelines for the national school lunch program. “Every piece is important,” she says.\u003c/p>\n\u003cp>“It’s important to monitor taxes that have already gone into effect,” to learn how to make innovations in designing them in the future, says Donald Marron, director of economic policy issues at the \u003ca href=\"https://www.urban.org/\">Urban Institute\u003c/a>, a nonpartisan think tank in Washington, D.C. “The first round of research papers looks at what happened to prices. Not stunningly, prices went up. The second round looks at whether people change their behavior. Also not surprising to me as a card-carrying economist, yes, people respond to prices. The third round, which is much harder to track: Does it change health problems?”\u003c/p>\n\u003cp>The dearth of data on diabetes and obesity rates surrounding declining soda consumption has fueled pushback from the Big Soda, which claims that changing consumption is not enough to impact disease. UC Berkeley public health researcher Kristine Madsen says, “That’s the most ridiculous, and false, argument I’ve ever heard.”\u003c/p>\n\u003cp>Madsen worked on the first\u003ca href=\"http://ajph.aphapublications.org/doi/abs/10.2105/AJPH.2016.303362\"> study\u003c/a> about the impact of Berkeley’s soda tax, which went into effect in March 2015. “We’re looking at a big mass of population, 40 percent of whom don’t drink soda at all, some of whom aren’t suffering from obesity or diabetes, to see whether the whole population trends down,” she says. “That means there could be a 10-year horizon before we see a difference.”\u003c/p>\n\u003cp>Data is starting to come in from the communities that have enacted them. Berkeley, for example, showed a \u003ca href=\"http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002283\">9.6 percent drop in sugary drink sales\u003c/a> one year after its tax was enacted in March 2015. In Philadelphia, \u003ca href=\"https://www.hsph.harvard.edu/news/hsph-in-the-news/philadelphia-soda-tax-sales/\">sales of sodas and other sugary drinks dropped 57 percent\u003c/a> in the six months after its tax law went into effect in January 2017.\u003c/p>\n\u003cp>And local campaigns have also influenced public understanding of the issues surrounding soda taxes. “Soda is such a focal product, so that’s where the conversation has started, and there’s a logic to that,” says Marron.\u003c/p>\n\u003cp>Part of what’s made some local soda taxes successful has been a comparatively streamlined message: Sugar, especially the sugar in sodas, is bad; therefore, let’s reduce soda consumption. Another key to their success has been the hyper-locality of goals. Berkeley’s goal was to improve health. Philadelphia’s was to \u003ca href=\"http://www.philly.com/philly/opinion/commentary/kenney-darrell-clarke-soda-tax-repeal-prek-schools-rebuild-20171020.html\">raise funds for pre-K and parks\u003c/a>.\u003c/p>\n\u003cp>“Where these policies are successful, they come from the community,” says Schwartz. As an example, she points to former New York City Mayor Michael Bloomberg’s 2012 attempt to put a cap on the portion sizes of sodas and other sugary beverages. It \u003ca href=\"https://www.bloomberg.com/news/articles/2014-06-26/new-york-big-soda-ban-rejected-by-n-y-top-court-as-overreach\">tanked\u003c/a>—in part, she claims, because Bloomberg failed to first find out what New Yorkers themselves wanted. “For these types of policies to be successful, they have to come from the community,” she says.\u003c/p>\n\u003cp>Whether they win or lose, local efforts help shed light on potential difficulties in enacting a federal tax. “You have to know your audience,” says Schwartz, and messaging is certainly easier to a population of 121,000 (Berkeley) or 1.6 million (Philadelphia) than it is to entire U.S. population of 323 million. They also illuminate challenges in passing excise taxes on junk food at any level of government—despite reports of consumption decreases from \u003ca href=\"http://www.euro.who.int/__data/assets/pdf_file/0008/332882/assessment-impact-PH-tax-report.pdf?ua=1\">countries like Hungary\u003c/a>, which in 2011 passed legislation for a tax on sugar, salt, and the ingredients in energy drinks.\u003c/p>\n\u003cp>Across the U.S., healthy food remains expensive and unhealthy food relatively inexpensive. “We’re trying to correct this trend,” says Schwartz. Within that context, “It does seem appropriate for the federal government to make food safe, and to expand the idea of safety to giving people they healthy food they need.”\u003c/p>\n\u003cp>Pomerantz says she isn’t sure Americans are ready for a shift to junk food taxes, but says, “I think it’s the future.”\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cem>This story originally appeared on \u003ca href=\"https://civileats.com/2018/01/11/is-a-federal-junk-food-tax-in-our-future/\" target=\"_blank\" rel=\"noopener\">Civil Eats\u003c/a>.\u003c/em>\u003c/p>\n\n",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cp>If you’ve been following the news about the epidemic of diabetes and obesity in recent years, you know there have been a number of responses from public health advocates and policymakers—including \u003ca href=\"https://civileats.com/2016/10/07/in-fighting-obesity-with-snap-program-well-need-both-the-carrot-and-the-stick/\">education programs\u003c/a>, encouraging \u003ca href=\"https://civileats.com/2017/07/19/holistic-efforts-are-making-a-dent-in-childhood-obesity/\">more physical activity\u003c/a>, and developing \u003ca href=\"https://civileats.com/2017/07/19/holistic-efforts-are-making-a-dent-in-childhood-obesity/\">holistic hospital and community interventions\u003c/a>. None of these interventions has generated the same level of response—or \u003ca href=\"https://civileats.com/2017/08/28/congress-could-cut-soda-and-candy-from-snap-but-big-sugar-is-pushing-back/\">opposition\u003c/a>—as \u003ca href=\"https://civileats.com/2016/11/10/a-big-blow-for-big-soda/\">soda taxes\u003c/a>. Now a \u003ca href=\"http://ajph.aphapublications.org/doi/10.2105/AJPH.2017.304159\">new study\u003c/a> from New York University out today reports that these taxes work, and are legally and administratively viable.\u003c/p>\n\u003cp>So far, excise taxes on soda and other sugar-sweetened beverages have passed in the California cities of Berkeley, Oakland, San Francisco, and Albany, as well as in Philadelphia, Seattle, and Boulder, and \u003ca href=\"https://civileats.com/2015/03/25/can-the-countrys-first-junk-food-tax-reduce-obesity-and-diabetes-on-the-navajo-nation/\">the Navajo Nation taxes junk food\u003c/a>, including sugar-sweetened drinks. But there have been no state-level efforts yet, and on the national front, Connecticut Congresswoman Rosa DeLauro’s \u003ca href=\"https://itep.org/the-short-and-sweet-on-taxing-soda/\">2014 and 2015 introductions of the SWEET Act\u003c/a> both died in committee.\u003c/p>\n\u003cp>Jennifer Pomerantz, a public health researcher at New York University and the lead author of the study, expects the state and national legal landscape to change, though probably not during the current administration—the president’s dietary habits famously \u003ca href=\"https://www.eater.com/2017/12/4/16733356/trump-fast-food-diet-mcdonalds-campaign-corey-lewandowski\">lean toward junk food\u003c/a>, and the political climate makes a federal tax unlikely. In the meantime, she’s keen to keep the possibility of a federal junk-food tax in the public dialogue, because of the overarching improvements to health she says it would engender.\u003c/p>\n\u003cp>“[Local taxes] only help people in those communities, which is of course important,” says Pomerantz. “But at some point, if you want a maximum public health benefit, you have to enact this nationally,” and also address foods that cause harm. She and other experts point to \u003ca href=\"https://www.ttb.gov/tax_audit/atftaxes.shtml\">national tobacco and alcohol taxes\u003c/a> as optimistic precedents.\u003c/p>\n\u003cp>Public-health advocates see excise taxes as promising because they are applied before the purchase of a product, which can encourage the manufacturer to raise its base price (and perhaps reformulate its product in order to avoid the tax altogether), and discourage consumers from buying it.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>That’s a different approach from a sales tax, which is applied at the cash register, adds no cost to the manufacturer, and may not affect a consumer’s decision-making; revenue from excise taxes can also be used to fund a community’s programs of choice. But soda taxes can be controversial, and are not always ultimately successful, as was the case with 2017 soda tax in Cook County, Illinois, which was \u003ca href=\"https://www.washingtonpost.com/news/wonk/wp/2017/10/10/why-chicagos-soda-tax-fizzled-after-two-months-and-what-it-means-for-the-anti-soda-movement/?utm_term=.99904092268d\">implemented, but quickly repealed\u003c/a>. And they face stiff opposition from beverage and grocery trade associations, which \u003ca href=\"http://www.gmaonline.org/issues-policy/health-nutrition/preserving-consumer-choice-for-all-americans/\">point to\u003c/a> a lack of results to date as reason to end soda taxes.\u003c/p>\n\u003cp>“It’s unreasonable to expect obesity rates to go down as a result of a sugar tax alone,” says Marlene Schwartz, director of \u003ca href=\"http://www.uconnruddcenter.org/\">the Rudd Center for Food Policy and Obesity\u003c/a> at the University of Connecticut, pointing out that tobacco taxes didn’t result in an immediate decline in lung cancer rates. “That’s why we go after other things at the same time,” like getting rid of soda machines in high schools, subsidizing healthy food, and setting nutritional guidelines for the national school lunch program. “Every piece is important,” she says.\u003c/p>\n\u003cp>“It’s important to monitor taxes that have already gone into effect,” to learn how to make innovations in designing them in the future, says Donald Marron, director of economic policy issues at the \u003ca href=\"https://www.urban.org/\">Urban Institute\u003c/a>, a nonpartisan think tank in Washington, D.C. “The first round of research papers looks at what happened to prices. Not stunningly, prices went up. The second round looks at whether people change their behavior. Also not surprising to me as a card-carrying economist, yes, people respond to prices. The third round, which is much harder to track: Does it change health problems?”\u003c/p>\n\u003cp>The dearth of data on diabetes and obesity rates surrounding declining soda consumption has fueled pushback from the Big Soda, which claims that changing consumption is not enough to impact disease. UC Berkeley public health researcher Kristine Madsen says, “That’s the most ridiculous, and false, argument I’ve ever heard.”\u003c/p>\n\u003cp>Madsen worked on the first\u003ca href=\"http://ajph.aphapublications.org/doi/abs/10.2105/AJPH.2016.303362\"> study\u003c/a> about the impact of Berkeley’s soda tax, which went into effect in March 2015. “We’re looking at a big mass of population, 40 percent of whom don’t drink soda at all, some of whom aren’t suffering from obesity or diabetes, to see whether the whole population trends down,” she says. “That means there could be a 10-year horizon before we see a difference.”\u003c/p>\n\u003cp>Data is starting to come in from the communities that have enacted them. Berkeley, for example, showed a \u003ca href=\"http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002283\">9.6 percent drop in sugary drink sales\u003c/a> one year after its tax was enacted in March 2015. In Philadelphia, \u003ca href=\"https://www.hsph.harvard.edu/news/hsph-in-the-news/philadelphia-soda-tax-sales/\">sales of sodas and other sugary drinks dropped 57 percent\u003c/a> in the six months after its tax law went into effect in January 2017.\u003c/p>\n\u003cp>And local campaigns have also influenced public understanding of the issues surrounding soda taxes. “Soda is such a focal product, so that’s where the conversation has started, and there’s a logic to that,” says Marron.\u003c/p>\n\u003cp>Part of what’s made some local soda taxes successful has been a comparatively streamlined message: Sugar, especially the sugar in sodas, is bad; therefore, let’s reduce soda consumption. Another key to their success has been the hyper-locality of goals. Berkeley’s goal was to improve health. Philadelphia’s was to \u003ca href=\"http://www.philly.com/philly/opinion/commentary/kenney-darrell-clarke-soda-tax-repeal-prek-schools-rebuild-20171020.html\">raise funds for pre-K and parks\u003c/a>.\u003c/p>\n\u003cp>“Where these policies are successful, they come from the community,” says Schwartz. As an example, she points to former New York City Mayor Michael Bloomberg’s 2012 attempt to put a cap on the portion sizes of sodas and other sugary beverages. It \u003ca href=\"https://www.bloomberg.com/news/articles/2014-06-26/new-york-big-soda-ban-rejected-by-n-y-top-court-as-overreach\">tanked\u003c/a>—in part, she claims, because Bloomberg failed to first find out what New Yorkers themselves wanted. “For these types of policies to be successful, they have to come from the community,” she says.\u003c/p>\n\u003cp>Whether they win or lose, local efforts help shed light on potential difficulties in enacting a federal tax. “You have to know your audience,” says Schwartz, and messaging is certainly easier to a population of 121,000 (Berkeley) or 1.6 million (Philadelphia) than it is to entire U.S. population of 323 million. They also illuminate challenges in passing excise taxes on junk food at any level of government—despite reports of consumption decreases from \u003ca href=\"http://www.euro.who.int/__data/assets/pdf_file/0008/332882/assessment-impact-PH-tax-report.pdf?ua=1\">countries like Hungary\u003c/a>, which in 2011 passed legislation for a tax on sugar, salt, and the ingredients in energy drinks.\u003c/p>\n\u003cp>Across the U.S., healthy food remains expensive and unhealthy food relatively inexpensive. “We’re trying to correct this trend,” says Schwartz. Within that context, “It does seem appropriate for the federal government to make food safe, and to expand the idea of safety to giving people they healthy food they need.”\u003c/p>\n\u003cp>Pomerantz says she isn’t sure Americans are ready for a shift to junk food taxes, but says, “I think it’s the future.”\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cem>This story originally appeared on \u003ca href=\"https://civileats.com/2018/01/11/is-a-federal-junk-food-tax-in-our-future/\" target=\"_blank\" rel=\"noopener\">Civil Eats\u003c/a>.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>",
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"disqusTitle": "Bay Area Bites' Guide to Winter Recipe Favorites",
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"content": "\u003cp>Sure, we all love a \u003ca href=\"https://ww2.kqed.org/bayareabites/2012/12/21/cranberry-rosemary-white-christmas-sangria/\" target=\"_blank\" rel=\"noopener\">cranberry & rosemary white “Christmas” sangria\u003c/a> during the winter. But don't just make drinks January. Even though the weather's turn cold and rainy, you can still make delicious, fresh, home-cooked meals too.\u003c/p>\n\u003cp>We've picked out some of our favorite winter recipes, from prime rib to soufflé, and some comfort food classics, like homemade mac and cheese. Try out one of these warm and toasty dishes this winter.\u003c/p>\n\u003cp>\u003cstrong>\u003ca href=\"https://ww2.kqed.org/bayareabites/2016/12/16/a-holiday-classic-slow-roasted-beef-prime-rib-roast/\" target=\"_blank\" rel=\"noopener\">Slow-Roasted Beef Prime Rib Roast\u003c/a>\u003c/strong>\u003c/p>\n\u003cp>To create the ultimate steakhouse dinner, make this prime rib roast with the jus (a well-seasoned, light gravy) along with \u003ca href=\"https://ww2.kqed.org/bayareabites/2016/12/19/a-holiday-christmas-classic-yorkshire-puddings/\" target=\"_blank\" rel=\"noopener\">Yorkshire puddings\u003c/a> and \u003ca href=\"https://ww2.kqed.org/bayareabites/2016/12/20/a-christmas-holiday-classic-creamed-spinach/\" target=\"_blank\" rel=\"noopener\">creamed spinach\u003c/a>.\u003c/p>\n\u003cfigure id=\"attachment_124406\" class=\"wp-caption aligncenter\" style=\"max-width: 1180px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/prime-rib-final-1180x787.jpg\">\u003cimg class=\"size-full wp-image-124406\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/prime-rib-final-1180x787.jpg\" alt=\"Slow-Roasted Beef Prime Rib Roast\" width=\"1180\" height=\"787\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/prime-rib-final-1180x787.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/prime-rib-final-1180x787-160x107.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/prime-rib-final-1180x787-800x534.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/prime-rib-final-1180x787-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/prime-rib-final-1180x787-1020x680.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/prime-rib-final-1180x787-960x640.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/prime-rib-final-1180x787-240x160.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/prime-rib-final-1180x787-375x250.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/prime-rib-final-1180x787-520x347.jpg 520w\" sizes=\"(max-width: 1180px) 100vw, 1180px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Slow-Roasted Beef Prime Rib Roast \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>\u003ca href=\"https://ww2.kqed.org/bayareabites/2015/12/22/holiday-dinner-side-dish-butternut-sformato-with-crunchy-winter-endive-and-shaved-fennel-salad/\" target=\"_blank\" rel=\"noopener\">Butternut Sformato with Crunchy Winter Endive and Shaved Fennel Salad\u003c/a>\u003c/strong>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>A sformato is kind of like a soufflé-like pudding or flan, lightened by egg whites, and often savory. It is incredibly versatile and can be made from any sort of cooked and pureed vegetables, or even cheese such as ricotta, or pasta or rice. Despite it’s elegant name, it is really a very simple dish to prepare.\u003c/p>\n\u003cfigure id=\"attachment_124405\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/butternutsquash-fennel-final1920.jpg\">\u003cimg class=\"size-full wp-image-124405\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/butternutsquash-fennel-final1920.jpg\" alt=\"Butternut Sformato with Crunchy Winter Endive and Shaved Fennel Salad\" width=\"1920\" height=\"1280\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920.jpg 1920w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920-160x107.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920-800x533.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920-1020x680.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920-1180x787.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920-960x640.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920-240x160.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920-375x250.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920-520x347.jpg 520w\" sizes=\"(max-width: 1920px) 100vw, 1920px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Butternut Sformato with Crunchy Winter Endive and Shaved Fennel Salad \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>\u003ca href=\"http://ww2.kqed.org/bayareabites/2015/12/19/holiday-dinner-side-dish-rich-spinach-and-gruyere-souffle/\" target=\"_blank\" rel=\"noopener\">Rich Spinach and Gruyere Soufflé\u003c/a>\u003c/strong>\u003c/p>\n\u003cp>If you can whip an egg white, you have absolutely no reason to be intimidated by a soufflé. Rich, creamy, and extra cheesy, don't hesitate to serve these as part of a stunning holiday feast, or even as a light lunch for a special gathering.\u003c/p>\n\u003cfigure id=\"attachment_124404\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/spinachsouffle-final1920.jpg\">\u003cimg class=\"size-full wp-image-124404\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/spinachsouffle-final1920.jpg\" alt=\"Rich Spinach and Gruyere Soufflé\" width=\"1920\" height=\"1280\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920.jpg 1920w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920-160x107.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920-800x533.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920-1020x680.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920-1180x787.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920-960x640.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920-240x160.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920-375x250.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920-520x347.jpg 520w\" sizes=\"(max-width: 1920px) 100vw, 1920px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Rich Spinach and Gruyere Soufflé \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>\u003ca href=\"https://ww2.kqed.org/bayareabites/2014/11/10/roasted-brussels-sprouts-with-dried-cranberries-toasted-hazelnuts-and-orange-zest/\" target=\"_blank\" rel=\"noopener\">Roasted Brussels Sprouts with Dried Cranberries, Toasted Hazelnuts, and Orange Zest\u003c/a>\u003c/strong>\u003c/p>\n\u003cp>While our \u003ca href=\"https://ww2.kqed.org/bayareabites/2015/11/12/thanksgiving-side-dish-creamy-brussels-sprouts-gratin-and-bacon-gratin-with-shallots-and-gruyere/\" target=\"_blank\" rel=\"noopener\">brussels sprouts with bacon and gruyère\u003c/a> might be one of our most popular recipes, there are other tasty ways to cook this classic vegetable. Roasted until caramelized with a crisp golden-brown exterior, these little cabbages are then tossed with sweet-tart cranberries, toasty hazelnuts, and just enough orange zest to add a bit of zing.\u003c/p>\n\u003cfigure id=\"attachment_124403\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/brussels-sprouts-final1.jpg\">\u003cimg class=\"size-full wp-image-124403\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/brussels-sprouts-final1.jpg\" alt=\"Roasted Brussels Sprouts with Dried Cranberries, Toasted Hazelnuts, and Orange Zest\" width=\"1000\" height=\"667\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/brussels-sprouts-final1.jpg 1000w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/brussels-sprouts-final1-160x107.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/brussels-sprouts-final1-800x534.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/brussels-sprouts-final1-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/brussels-sprouts-final1-960x640.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/brussels-sprouts-final1-240x160.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/brussels-sprouts-final1-375x250.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/brussels-sprouts-final1-520x347.jpg 520w\" sizes=\"(max-width: 1000px) 100vw, 1000px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Roasted Brussels Sprouts with Dried Cranberries, Toasted Hazelnuts, and Orange Zest \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>\u003ca href=\"https://ww2.kqed.org/bayareabites/2014/12/21/forget-mashed-potatoes-this-root-vegetable-mash-is-the-bomb/\" target=\"_blank\" rel=\"noopener\">Root Vegetable Mash\u003c/a>\u003c/strong>\u003c/p>\n\u003cp>Forget mashed potatoes; this is all about mashed root veggies. This lovely trio of roots–celery root (celeriac), parsnips, and russet potatoes–brings nuance and depth to a side that can range from lumpy and bland to overwhelmingly rich. It feels special, and interesting.\u003c/p>\n\u003cfigure id=\"attachment_124402\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/mash-finish.jpg\">\u003cimg class=\"size-full wp-image-124402\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/mash-finish.jpg\" alt=\"Celery Root–Parsnip–Potato Mash\" width=\"1000\" height=\"667\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/mash-finish.jpg 1000w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/mash-finish-160x107.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/mash-finish-800x534.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/mash-finish-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/mash-finish-960x640.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/mash-finish-240x160.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/mash-finish-375x250.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/mash-finish-520x347.jpg 520w\" sizes=\"(max-width: 1000px) 100vw, 1000px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Celery Root–Parsnip–Potato Mash \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>\u003ca href=\"https://ww2.kqed.org/bayareabites/2017/02/02/get-your-super-bowl-on-homemade-mac-and-cheese-please/\" target=\"_blank\" rel=\"noopener\">Homemade Mac and Cheese\u003c/a>\u003c/strong>\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>Typically, you would serve this as a main dish with plenty of steamed or roasted veggies alongside. But it also works as a side dish to roasted or barbecued meats. You can easily double this recipe for a crowd, and if you want to get fancy, divide the mixture between individual ramekins so everyone gets their own special portion.\u003c/p>\n\u003cfigure id=\"attachment_124401\" class=\"wp-caption aligncenter\" style=\"max-width: 2000px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/macheese-final-spoon2.jpg\">\u003cimg class=\"size-full wp-image-124401\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/macheese-final-spoon2.jpg\" alt=\"Homemade Mac and Cheese\" width=\"2000\" height=\"1333\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2.jpg 2000w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2-160x107.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2-800x533.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2-1020x680.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2-1180x786.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2-960x640.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2-240x160.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2-375x250.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2-520x347.jpg 520w\" sizes=\"(max-width: 2000px) 100vw, 2000px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Homemade Mac and Cheese \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\n",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cp>Sure, we all love a \u003ca href=\"https://ww2.kqed.org/bayareabites/2012/12/21/cranberry-rosemary-white-christmas-sangria/\" target=\"_blank\" rel=\"noopener\">cranberry & rosemary white “Christmas” sangria\u003c/a> during the winter. But don't just make drinks January. Even though the weather's turn cold and rainy, you can still make delicious, fresh, home-cooked meals too.\u003c/p>\n\u003cp>We've picked out some of our favorite winter recipes, from prime rib to soufflé, and some comfort food classics, like homemade mac and cheese. Try out one of these warm and toasty dishes this winter.\u003c/p>\n\u003cp>\u003cstrong>\u003ca href=\"https://ww2.kqed.org/bayareabites/2016/12/16/a-holiday-classic-slow-roasted-beef-prime-rib-roast/\" target=\"_blank\" rel=\"noopener\">Slow-Roasted Beef Prime Rib Roast\u003c/a>\u003c/strong>\u003c/p>\n\u003cp>To create the ultimate steakhouse dinner, make this prime rib roast with the jus (a well-seasoned, light gravy) along with \u003ca href=\"https://ww2.kqed.org/bayareabites/2016/12/19/a-holiday-christmas-classic-yorkshire-puddings/\" target=\"_blank\" rel=\"noopener\">Yorkshire puddings\u003c/a> and \u003ca href=\"https://ww2.kqed.org/bayareabites/2016/12/20/a-christmas-holiday-classic-creamed-spinach/\" target=\"_blank\" rel=\"noopener\">creamed spinach\u003c/a>.\u003c/p>\n\u003cfigure id=\"attachment_124406\" class=\"wp-caption aligncenter\" style=\"max-width: 1180px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/prime-rib-final-1180x787.jpg\">\u003cimg class=\"size-full wp-image-124406\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/prime-rib-final-1180x787.jpg\" alt=\"Slow-Roasted Beef Prime Rib Roast\" width=\"1180\" height=\"787\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/prime-rib-final-1180x787.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/prime-rib-final-1180x787-160x107.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/prime-rib-final-1180x787-800x534.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/prime-rib-final-1180x787-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/prime-rib-final-1180x787-1020x680.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/prime-rib-final-1180x787-960x640.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/prime-rib-final-1180x787-240x160.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/prime-rib-final-1180x787-375x250.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/prime-rib-final-1180x787-520x347.jpg 520w\" sizes=\"(max-width: 1180px) 100vw, 1180px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Slow-Roasted Beef Prime Rib Roast \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>\u003ca href=\"https://ww2.kqed.org/bayareabites/2015/12/22/holiday-dinner-side-dish-butternut-sformato-with-crunchy-winter-endive-and-shaved-fennel-salad/\" target=\"_blank\" rel=\"noopener\">Butternut Sformato with Crunchy Winter Endive and Shaved Fennel Salad\u003c/a>\u003c/strong>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>A sformato is kind of like a soufflé-like pudding or flan, lightened by egg whites, and often savory. It is incredibly versatile and can be made from any sort of cooked and pureed vegetables, or even cheese such as ricotta, or pasta or rice. Despite it’s elegant name, it is really a very simple dish to prepare.\u003c/p>\n\u003cfigure id=\"attachment_124405\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/butternutsquash-fennel-final1920.jpg\">\u003cimg class=\"size-full wp-image-124405\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/butternutsquash-fennel-final1920.jpg\" alt=\"Butternut Sformato with Crunchy Winter Endive and Shaved Fennel Salad\" width=\"1920\" height=\"1280\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920.jpg 1920w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920-160x107.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920-800x533.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920-1020x680.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920-1180x787.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920-960x640.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920-240x160.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920-375x250.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/butternutsquash-fennel-final1920-520x347.jpg 520w\" sizes=\"(max-width: 1920px) 100vw, 1920px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Butternut Sformato with Crunchy Winter Endive and Shaved Fennel Salad \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>\u003ca href=\"http://ww2.kqed.org/bayareabites/2015/12/19/holiday-dinner-side-dish-rich-spinach-and-gruyere-souffle/\" target=\"_blank\" rel=\"noopener\">Rich Spinach and Gruyere Soufflé\u003c/a>\u003c/strong>\u003c/p>\n\u003cp>If you can whip an egg white, you have absolutely no reason to be intimidated by a soufflé. Rich, creamy, and extra cheesy, don't hesitate to serve these as part of a stunning holiday feast, or even as a light lunch for a special gathering.\u003c/p>\n\u003cfigure id=\"attachment_124404\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/spinachsouffle-final1920.jpg\">\u003cimg class=\"size-full wp-image-124404\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/spinachsouffle-final1920.jpg\" alt=\"Rich Spinach and Gruyere Soufflé\" width=\"1920\" height=\"1280\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920.jpg 1920w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920-160x107.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920-800x533.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920-1020x680.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920-1180x787.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920-960x640.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920-240x160.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920-375x250.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/spinachsouffle-final1920-520x347.jpg 520w\" sizes=\"(max-width: 1920px) 100vw, 1920px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Rich Spinach and Gruyere Soufflé \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>\u003ca href=\"https://ww2.kqed.org/bayareabites/2014/11/10/roasted-brussels-sprouts-with-dried-cranberries-toasted-hazelnuts-and-orange-zest/\" target=\"_blank\" rel=\"noopener\">Roasted Brussels Sprouts with Dried Cranberries, Toasted Hazelnuts, and Orange Zest\u003c/a>\u003c/strong>\u003c/p>\n\u003cp>While our \u003ca href=\"https://ww2.kqed.org/bayareabites/2015/11/12/thanksgiving-side-dish-creamy-brussels-sprouts-gratin-and-bacon-gratin-with-shallots-and-gruyere/\" target=\"_blank\" rel=\"noopener\">brussels sprouts with bacon and gruyère\u003c/a> might be one of our most popular recipes, there are other tasty ways to cook this classic vegetable. Roasted until caramelized with a crisp golden-brown exterior, these little cabbages are then tossed with sweet-tart cranberries, toasty hazelnuts, and just enough orange zest to add a bit of zing.\u003c/p>\n\u003cfigure id=\"attachment_124403\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/brussels-sprouts-final1.jpg\">\u003cimg class=\"size-full wp-image-124403\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/brussels-sprouts-final1.jpg\" alt=\"Roasted Brussels Sprouts with Dried Cranberries, Toasted Hazelnuts, and Orange Zest\" width=\"1000\" height=\"667\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/brussels-sprouts-final1.jpg 1000w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/brussels-sprouts-final1-160x107.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/brussels-sprouts-final1-800x534.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/brussels-sprouts-final1-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/brussels-sprouts-final1-960x640.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/brussels-sprouts-final1-240x160.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/brussels-sprouts-final1-375x250.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/brussels-sprouts-final1-520x347.jpg 520w\" sizes=\"(max-width: 1000px) 100vw, 1000px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Roasted Brussels Sprouts with Dried Cranberries, Toasted Hazelnuts, and Orange Zest \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>\u003ca href=\"https://ww2.kqed.org/bayareabites/2014/12/21/forget-mashed-potatoes-this-root-vegetable-mash-is-the-bomb/\" target=\"_blank\" rel=\"noopener\">Root Vegetable Mash\u003c/a>\u003c/strong>\u003c/p>\n\u003cp>Forget mashed potatoes; this is all about mashed root veggies. This lovely trio of roots–celery root (celeriac), parsnips, and russet potatoes–brings nuance and depth to a side that can range from lumpy and bland to overwhelmingly rich. It feels special, and interesting.\u003c/p>\n\u003cfigure id=\"attachment_124402\" class=\"wp-caption aligncenter\" style=\"max-width: 1000px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/mash-finish.jpg\">\u003cimg class=\"size-full wp-image-124402\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/mash-finish.jpg\" alt=\"Celery Root–Parsnip–Potato Mash\" width=\"1000\" height=\"667\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/mash-finish.jpg 1000w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/mash-finish-160x107.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/mash-finish-800x534.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/mash-finish-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/mash-finish-960x640.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/mash-finish-240x160.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/mash-finish-375x250.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/mash-finish-520x347.jpg 520w\" sizes=\"(max-width: 1000px) 100vw, 1000px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Celery Root–Parsnip–Potato Mash \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>\u003ca href=\"https://ww2.kqed.org/bayareabites/2017/02/02/get-your-super-bowl-on-homemade-mac-and-cheese-please/\" target=\"_blank\" rel=\"noopener\">Homemade Mac and Cheese\u003c/a>\u003c/strong>\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>Typically, you would serve this as a main dish with plenty of steamed or roasted veggies alongside. But it also works as a side dish to roasted or barbecued meats. You can easily double this recipe for a crowd, and if you want to get fancy, divide the mixture between individual ramekins so everyone gets their own special portion.\u003c/p>\n\u003cfigure id=\"attachment_124401\" class=\"wp-caption aligncenter\" style=\"max-width: 2000px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/macheese-final-spoon2.jpg\">\u003cimg class=\"size-full wp-image-124401\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/macheese-final-spoon2.jpg\" alt=\"Homemade Mac and Cheese\" width=\"2000\" height=\"1333\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2.jpg 2000w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2-160x107.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2-800x533.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2-768x512.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2-1020x680.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2-1180x786.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2-960x640.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2-240x160.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2-375x250.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/macheese-final-spoon2-520x347.jpg 520w\" sizes=\"(max-width: 2000px) 100vw, 2000px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Homemade Mac and Cheese \u003ccite>(Wendy Goodfriend)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\n\u003c/div>\u003c/p>",
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"disqusTitle": "Showing Love Through Food May Be Making Our Pets Obese and Unhappy",
"title": "Showing Love Through Food May Be Making Our Pets Obese and Unhappy",
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"content": "\u003cp>\u003cem>New Year's weight loss goals can apply to our pets as well as ourselves. Dr. \u003c/em>\u003ca href=\"http://vetprofiles.tufts.edu/faculty/deborah-e-linder\">\u003cem>Deborah Linder\u003c/em>\u003c/a>\u003cem>, who heads the \u003ca href=\"http://vetnutrition.tufts.edu/petfoodology/\">Tufts Obesity Clinic for Animals\u003c/a> at Tufts University, explores pet obesity in this post originally for \u003c/em>\u003ca href=\"https://theconversation.com/why-are-so-many-of-our-pets-overweight-85958\">\u003cem>The Conversation\u003c/em>\u003c/a>\u003cem>. \u003c/em>\u003c/p>\n\u003cp>When I looked at my appointment book for the day, I thought something must be wrong. Someone who worked in the fitness industry was bringing his cat in to the Tufts Obesity Clinic for Animals. Did he confuse us for a different kind of weight management clinic? Is he looking to get muscle on his cat or maybe kitty protein shakes?\u003c/p>\n\u003cp>I was utterly surprised when I called for my appointment in the lobby and an athletic man stood up with an almost 20-pound cat! I asked if I could speak bluntly with him. Why does someone who clearly knows a lot about keeping healthy need to bring his cat to a veterinary nutritionist? What would he say if the cat was one of the people he helps to keep fit every day? Our conversation then went something like this ...\u003c/p>\n\u003cp>\"Well, I'd tell her, suck it up, buttercup. Do some kitty pushups and no more treats!\"\u003c/p>\n\u003cp>\"Well, I have to ask, then, what's stopping you from doing this with your cat?\"\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>With a worried look of guilt on his face, he replied, \"Well, Dr. Linder, I mean ... she meows at me ...\"\u003c/p>\n\u003cp>This was the moment I realized that I was treating pet obesity all wrong. I needed to focus less on the pet and more on the relationship between people and their pets. That's what's literally cutting the lives short of the dogs and cats we love so much.\u003c/p>\n\u003cp>\u003cstrong>An obese pet isn't a happy pet\u003c/strong>\u003c/p>\n\u003cp>As with humans, \u003ca href=\"https://www.cbsnews.com/news/dog-cat-obesity-rate-continues-to-rise/\">obesity in pets\u003c/a> is at epidemic proportions. Over half of the \u003ca href=\"https://doi.org/10.1111/j.1748-5827.2010.00933.x\">dogs\u003c/a> and \u003ca href=\"https://doi.org/10.1016/j.prevetmed.2012.05.006\">cats\u003c/a> around the globe battle the bulge.\u003c/p>\n\u003cp>While overweight pets may not face the same social stigma as humans, medical and emotional damage is being done all the same. Obesity in animals can cause complications in almost every system in the body, with conditions ranging from \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/9621878\">diabetes\u003c/a> to \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/11767921\">osteoarthritis\u003c/a>.\u003c/p>\n\u003cp>Owners often say they don't care if their pet is \"fat\" — there's just more of them to love! It's my job to then let them know there's less time to provide that love. A \u003ca href=\"https://doi.org/10.2460/javma.2002.220.1315\">landmark lifespan study\u003c/a> showed Labradors who were 10 to 20 percent overweight — not even obese, which is typically defined as greater than 20 percent — lived a median 1.8 years shorter than their trim ideal weight counterparts.\u003c/p>\n\u003cp>Another \u003ca href=\"https://doi.org/10.1016/j.tvjl.2011.09.015\">study\u003c/a> shows that obesity indeed has emotional consequences for pets. Overweight pets have worse scores in vitality, quality of life, pain and emotional disturbance. However, the good news is those values can improve with weight loss.\u003c/p>\n\u003cp>Furthermore, humans struggle to succeed even in the best conditions — and so do pets. \u003ca href=\"https://doi.org/10.1371/journal.pone.0184199\">In one study\u003c/a>, dogs on a weight-loss program were only successful 63 percent of the time.\u003c/p>\n\u003cfigure id=\"attachment_124399\" class=\"wp-caption aligncenter\" style=\"max-width: 3000px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/GettyImages-161785570.jpg\">\u003cimg class=\"size-full wp-image-124399\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/GettyImages-161785570.jpg\" alt=\"A British Shorthair cat.\" width=\"3000\" height=\"2370\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570.jpg 3000w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570-160x126.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570-800x632.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570-768x607.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570-1020x806.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570-1180x932.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570-960x758.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570-240x190.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570-375x296.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570-520x411.jpg 520w\" sizes=\"(max-width: 3000px) 100vw, 3000px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">A British Shorthair cat. \u003ccite>(VYACHESLAV OSELEDKO/AFP/Getty Images)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>Showing love through food\u003c/strong>\u003c/p>\n\u003cp>So where exactly is the problem? Are foods too high in calories? Are pets not getting enough exercise? Is it genetics? Or do we just fall for those puppy dog eyes and overfeed them because they have in fact trained us (not the other way around!)? From my experience at the pet obesity clinic, I can tell you it's a bit of all of the above.\u003c/p>\n\u003cp>It seems veterinarians and pet owners may be a little behind the curve compared to our human counterparts. \u003ca href=\"https://doi.org/10.1001/jama.293.1.43\">Studies show\u003c/a> that it doesn't really matter what approach to weight loss most humans take — as long as they stick to it. But many in veterinary medicine focus more on traditional diet and exercise plans, and less on adherence or the reason these pets may have become obese to begin with. (This should be easy, right? The dogs aren't opening the fridge door themselves!)\u003c/p>\n\u003cp>However, the field is starting to understand that pet obesity is much more about the human-animal bond than the food bowl. In 2014, I worked among a group of fellow pet obesity experts organized by the American Animal Hospital Association to publish \u003ca href=\"https://doi.org/10.5326/JAAHA-MS-6331\">new weight management guidelines\u003c/a>, recognizing that the human-animal bond needs to be addressed. Is the pet owner ready to make changes and overcome challenges that might slow down their pet's weight loss?\u003c/p>\n\u003cp>\u003ca href=\"https://doi.org/10.1017/S0007114514002335\">One interesting editorial review\u003c/a> compared parenting styles to pet ownership. As pet owners, we treat our cats and dogs more like family members. There's a deeper emotional and psychological bond that was not as common when the family dog was just the family dog. If vets can spot an overindulgent pet parent, perhaps we can help them develop strategies to avoid expressing love through food.\u003c/p>\n\u003cfigure id=\"attachment_124398\" class=\"wp-caption aligncenter\" style=\"max-width: 1458px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM.png\">\u003cimg class=\"size-full wp-image-124398\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM.png\" alt='Source: <a href=\"http://vetnutrition.tufts.edu/\">Tufts Clinical Nutrition Service</a>' width=\"1458\" height=\"848\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM.png 1458w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM-160x93.png 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM-800x465.png 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM-768x447.png 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM-1020x593.png 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM-1180x686.png 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM-960x558.png 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM-240x140.png 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM-375x218.png 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM-520x302.png 520w\" sizes=\"(max-width: 1458px) 100vw, 1458px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Source: \u003ca href=\"http://vetnutrition.tufts.edu/\">Tufts Clinical Nutrition Service\u003c/a> \u003ccite>(The Conversation, CC-BY-ND)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>A healthier relationship\u003c/strong>\u003c/p>\n\u003cp>Managing obesity in pets will require veterinarians, physicians and psychologists \u003ca href=\"https://doi.org/10.1016/j.jcpa.2017.03.006\">to work together\u003c/a>.\u003c/p>\n\u003cp>Many veterinary schools and hospitals now employ social workers who help veterinarians understand the social aspect of the human-animal bond and how it impacts the pet's care. For example, a dog owner who has lost a spouse and shares an ice cream treat every night with their dog may be trying to replace a tradition they used to cherish with their significant other. A social worker with a psychology background could help prepare a plan that respects the owner's bond with their pet without negatively impacting the pet's health.\u003c/p>\n\u003cp>At our obesity clinic at Tufts, physicians, nutritionists and veterinarians are working together to develop joint pet and pet owner weight-loss programs. We want to put together a healthy physical activity program, so pet owners and their dogs can both improve their health and strengthen their bond. We also created \u003ca href=\"http://www.petfoodology.org\">a pet owner education website\u003c/a> with additional strategies for weight loss and pet nutrition.\u003c/p>\n\u003cp>\u003ca href=\"https://doi.org/10.1016/j.cvsm.2014.03.004\">Programs that strengthen and support the human-animal bond\u003c/a> without adding calories will be critical to preserve the loving relationship that is the reason why we adopt our pets, but also keep us from literally loving them to death by overfeeding. Hopefully, we can start to chip away at the notion that \"food is love\" for our pets.\u003c/p>\n\u003cp>\u003cem>Find more of The Conversation's obesity series \u003c/em>\u003ca href=\"https://theconversation.com/us/search?utf8=%E2%9C%93&q=obesity\">\u003cem>here\u003c/em>\u003c/a>\u003cem>. Re-posted with permission. \u003c/em>\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cem>Copyright 2018 \u003ca href=\"http://www.npr.org/\" target=\"_blank\" rel=\"noopener\">NPR\u003c/a>. \u003c/em>\u003c/p>\n\n",
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"excerpt": "Over half of the dogs and cats around the globe battle the bulge. A pet obesity specialist says a deep human-animal bond may inadvertently be causing unhealthy emotional and physical consequences.",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003cem>New Year's weight loss goals can apply to our pets as well as ourselves. Dr. \u003c/em>\u003ca href=\"http://vetprofiles.tufts.edu/faculty/deborah-e-linder\">\u003cem>Deborah Linder\u003c/em>\u003c/a>\u003cem>, who heads the \u003ca href=\"http://vetnutrition.tufts.edu/petfoodology/\">Tufts Obesity Clinic for Animals\u003c/a> at Tufts University, explores pet obesity in this post originally for \u003c/em>\u003ca href=\"https://theconversation.com/why-are-so-many-of-our-pets-overweight-85958\">\u003cem>The Conversation\u003c/em>\u003c/a>\u003cem>. \u003c/em>\u003c/p>\n\u003cp>When I looked at my appointment book for the day, I thought something must be wrong. Someone who worked in the fitness industry was bringing his cat in to the Tufts Obesity Clinic for Animals. Did he confuse us for a different kind of weight management clinic? Is he looking to get muscle on his cat or maybe kitty protein shakes?\u003c/p>\n\u003cp>I was utterly surprised when I called for my appointment in the lobby and an athletic man stood up with an almost 20-pound cat! I asked if I could speak bluntly with him. Why does someone who clearly knows a lot about keeping healthy need to bring his cat to a veterinary nutritionist? What would he say if the cat was one of the people he helps to keep fit every day? Our conversation then went something like this ...\u003c/p>\n\u003cp>\"Well, I'd tell her, suck it up, buttercup. Do some kitty pushups and no more treats!\"\u003c/p>\n\u003cp>\"Well, I have to ask, then, what's stopping you from doing this with your cat?\"\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>With a worried look of guilt on his face, he replied, \"Well, Dr. Linder, I mean ... she meows at me ...\"\u003c/p>\n\u003cp>This was the moment I realized that I was treating pet obesity all wrong. I needed to focus less on the pet and more on the relationship between people and their pets. That's what's literally cutting the lives short of the dogs and cats we love so much.\u003c/p>\n\u003cp>\u003cstrong>An obese pet isn't a happy pet\u003c/strong>\u003c/p>\n\u003cp>As with humans, \u003ca href=\"https://www.cbsnews.com/news/dog-cat-obesity-rate-continues-to-rise/\">obesity in pets\u003c/a> is at epidemic proportions. Over half of the \u003ca href=\"https://doi.org/10.1111/j.1748-5827.2010.00933.x\">dogs\u003c/a> and \u003ca href=\"https://doi.org/10.1016/j.prevetmed.2012.05.006\">cats\u003c/a> around the globe battle the bulge.\u003c/p>\n\u003cp>While overweight pets may not face the same social stigma as humans, medical and emotional damage is being done all the same. Obesity in animals can cause complications in almost every system in the body, with conditions ranging from \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/9621878\">diabetes\u003c/a> to \u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/11767921\">osteoarthritis\u003c/a>.\u003c/p>\n\u003cp>Owners often say they don't care if their pet is \"fat\" — there's just more of them to love! It's my job to then let them know there's less time to provide that love. A \u003ca href=\"https://doi.org/10.2460/javma.2002.220.1315\">landmark lifespan study\u003c/a> showed Labradors who were 10 to 20 percent overweight — not even obese, which is typically defined as greater than 20 percent — lived a median 1.8 years shorter than their trim ideal weight counterparts.\u003c/p>\n\u003cp>Another \u003ca href=\"https://doi.org/10.1016/j.tvjl.2011.09.015\">study\u003c/a> shows that obesity indeed has emotional consequences for pets. Overweight pets have worse scores in vitality, quality of life, pain and emotional disturbance. However, the good news is those values can improve with weight loss.\u003c/p>\n\u003cp>Furthermore, humans struggle to succeed even in the best conditions — and so do pets. \u003ca href=\"https://doi.org/10.1371/journal.pone.0184199\">In one study\u003c/a>, dogs on a weight-loss program were only successful 63 percent of the time.\u003c/p>\n\u003cfigure id=\"attachment_124399\" class=\"wp-caption aligncenter\" style=\"max-width: 3000px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/GettyImages-161785570.jpg\">\u003cimg class=\"size-full wp-image-124399\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/GettyImages-161785570.jpg\" alt=\"A British Shorthair cat.\" width=\"3000\" height=\"2370\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570.jpg 3000w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570-160x126.jpg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570-800x632.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570-768x607.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570-1020x806.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570-1180x932.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570-960x758.jpg 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570-240x190.jpg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570-375x296.jpg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/GettyImages-161785570-520x411.jpg 520w\" sizes=\"(max-width: 3000px) 100vw, 3000px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">A British Shorthair cat. \u003ccite>(VYACHESLAV OSELEDKO/AFP/Getty Images)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>Showing love through food\u003c/strong>\u003c/p>\n\u003cp>So where exactly is the problem? Are foods too high in calories? Are pets not getting enough exercise? Is it genetics? Or do we just fall for those puppy dog eyes and overfeed them because they have in fact trained us (not the other way around!)? From my experience at the pet obesity clinic, I can tell you it's a bit of all of the above.\u003c/p>\n\u003cp>It seems veterinarians and pet owners may be a little behind the curve compared to our human counterparts. \u003ca href=\"https://doi.org/10.1001/jama.293.1.43\">Studies show\u003c/a> that it doesn't really matter what approach to weight loss most humans take — as long as they stick to it. But many in veterinary medicine focus more on traditional diet and exercise plans, and less on adherence or the reason these pets may have become obese to begin with. (This should be easy, right? The dogs aren't opening the fridge door themselves!)\u003c/p>\n\u003cp>However, the field is starting to understand that pet obesity is much more about the human-animal bond than the food bowl. In 2014, I worked among a group of fellow pet obesity experts organized by the American Animal Hospital Association to publish \u003ca href=\"https://doi.org/10.5326/JAAHA-MS-6331\">new weight management guidelines\u003c/a>, recognizing that the human-animal bond needs to be addressed. Is the pet owner ready to make changes and overcome challenges that might slow down their pet's weight loss?\u003c/p>\n\u003cp>\u003ca href=\"https://doi.org/10.1017/S0007114514002335\">One interesting editorial review\u003c/a> compared parenting styles to pet ownership. As pet owners, we treat our cats and dogs more like family members. There's a deeper emotional and psychological bond that was not as common when the family dog was just the family dog. If vets can spot an overindulgent pet parent, perhaps we can help them develop strategies to avoid expressing love through food.\u003c/p>\n\u003cfigure id=\"attachment_124398\" class=\"wp-caption aligncenter\" style=\"max-width: 1458px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM.png\">\u003cimg class=\"size-full wp-image-124398\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM.png\" alt='Source: <a href=\"http://vetnutrition.tufts.edu/\">Tufts Clinical Nutrition Service</a>' width=\"1458\" height=\"848\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM.png 1458w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM-160x93.png 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM-800x465.png 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM-768x447.png 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM-1020x593.png 1020w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM-1180x686.png 1180w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM-960x558.png 960w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM-240x140.png 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM-375x218.png 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/Screen-Shot-2018-01-12-at-10.47.18-AM-520x302.png 520w\" sizes=\"(max-width: 1458px) 100vw, 1458px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Source: \u003ca href=\"http://vetnutrition.tufts.edu/\">Tufts Clinical Nutrition Service\u003c/a> \u003ccite>(The Conversation, CC-BY-ND)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>\u003cstrong>A healthier relationship\u003c/strong>\u003c/p>\n\u003cp>Managing obesity in pets will require veterinarians, physicians and psychologists \u003ca href=\"https://doi.org/10.1016/j.jcpa.2017.03.006\">to work together\u003c/a>.\u003c/p>\n\u003cp>Many veterinary schools and hospitals now employ social workers who help veterinarians understand the social aspect of the human-animal bond and how it impacts the pet's care. For example, a dog owner who has lost a spouse and shares an ice cream treat every night with their dog may be trying to replace a tradition they used to cherish with their significant other. A social worker with a psychology background could help prepare a plan that respects the owner's bond with their pet without negatively impacting the pet's health.\u003c/p>\n\u003cp>At our obesity clinic at Tufts, physicians, nutritionists and veterinarians are working together to develop joint pet and pet owner weight-loss programs. We want to put together a healthy physical activity program, so pet owners and their dogs can both improve their health and strengthen their bond. We also created \u003ca href=\"http://www.petfoodology.org\">a pet owner education website\u003c/a> with additional strategies for weight loss and pet nutrition.\u003c/p>\n\u003cp>\u003ca href=\"https://doi.org/10.1016/j.cvsm.2014.03.004\">Programs that strengthen and support the human-animal bond\u003c/a> without adding calories will be critical to preserve the loving relationship that is the reason why we adopt our pets, but also keep us from literally loving them to death by overfeeding. Hopefully, we can start to chip away at the notion that \"food is love\" for our pets.\u003c/p>\n\u003cp>\u003cem>Find more of The Conversation's obesity series \u003c/em>\u003ca href=\"https://theconversation.com/us/search?utf8=%E2%9C%93&q=obesity\">\u003cem>here\u003c/em>\u003c/a>\u003cem>. Re-posted with permission. \u003c/em>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"disqusTitle": "How Do You Stay Fit as a Food Lover?",
"title": "How Do You Stay Fit as a Food Lover?",
"headTitle": "Bay Area Bites | KQED Food",
"content": "\u003cp>No matter the role—test cook, editor, photographer—employees at America’s Test Kitchen do a lot of eating. (Need proof? See the food diaries that test cooks \u003ca href=\"https://ww2.kqed.org/bayareabites/2018/01/03/what-does-a-test-cook-eat-all-day-anyway/\" target=\"_blank\" rel=\"noopener\">Russell Selander\u003c/a> and \u003ca href=\"https://www.americastestkitchen.com/articles/442-developing-recipes-and-eating-a-ton-at-america-s-test-kitchen\" target=\"_blank\" rel=\"noopener\">Lawman Johnson\u003c/a> kept during a typical week.) Such insane levels of consumption means we all have to make an extra effort to ensure we’re, you know, staying healthy(ish). We caught up with two test cooks, two editors, and a photographer to see what they had to say about their unique approaches to health and wellness outside the walls (and even inside the walls) of the test kitchen.\u003c/p>\n\u003ch2>Kate Shannon: Associate Editor, Tastings and Testings\u003c/h2>\n\u003cfigure id=\"attachment_124387\" class=\"wp-caption aligncenter\" style=\"max-width: 800px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/CAN_Sauciers_6458.jpeg\">\u003cimg class=\"size-full wp-image-124387\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/CAN_Sauciers_6458.jpeg\" alt=\"Kate Shannon\" width=\"800\" height=\"450\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_Sauciers_6458.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_Sauciers_6458-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_Sauciers_6458-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_Sauciers_6458-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_Sauciers_6458-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_Sauciers_6458-520x293.jpeg 520w\" sizes=\"(max-width: 800px) 100vw, 800px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Kate Shannon \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>For most of the year, I have a pretty great commute: a 2.5-mile bike ride. It takes me through Olmsted Park, one of the gems in Boston's famed Emerald Necklace, and goes around a pond and a little river. My job is also more physical than a standard editing gig. Reviewing equipment involves a lot of lifting and relocating of heavy items. Our longterm storage unit is a few doors down from the office, and I make regular trips there with carts and dollies loaded with equipment. (If you live near Brookline and see a woman in an alley with a cart full of \u003ca href=\"https://www.americastestkitchen.com/equipment_reviews/1405-best-coffee-maker-automatic-drip\" target=\"_blank\" rel=\"noopener\">coffee makers\u003c/a> and \u003ca href=\"https://www.americastestkitchen.com/equipment_reviews/1322-cutting-boards\" target=\"_blank\" rel=\"noopener\">cutting boards\u003c/a>, that's probably me!)\u003c/p>\n\u003ch2>Kevin White: Photographer, Web\u003c/h2>\n\u003cp>It might be a bite of \u003ca href=\"https://www.americastestkitchen.com/recipes/687-chunky-guacamole\" target=\"_blank\" rel=\"noopener\">guacamole\u003c/a> and \u003ca href=\"https://www.americastestkitchen.com/taste_tests/1621-tortilla-chips\" target=\"_blank\" rel=\"noopener\">chips\u003c/a>, an egg on some toast, a few shrimp leftover from a dish of linguine allo scoglio, or a couple slices of \u003ca href=\"https://www.americastestkitchen.com/recipes/1772-onion-braised-beef-briske\" target=\"_blank\" rel=\"noopener\">brisket\u003c/a>, but none of the daytime snacking that I do seems like that much on its own. All together, though, it’s another thing entirely.\u003c/p>\n\u003cp>I sat down once and plugged everything I ate that day into a calorie counter. Big mistake. I’m not even a cook but since I’m photographing in the kitchen every day, I get first dibs on all the best food as soon as it comes up for grabs. It’s way too easy to gobble up double the recommended intake for my height and weight over the course of the day. And that’s not including dinner at home.\u003c/p>\n\u003cfigure id=\"attachment_124386\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/ATK-S17_20160519_09-50-52_658398.jpeg\">\u003cimg class=\"size-full wp-image-124386\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/ATK-S17_20160519_09-50-52_658398.jpeg\" alt=\"Kevin shoots what is sure to be his next in-kitchen snack.\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/ATK-S17_20160519_09-50-52_658398.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/ATK-S17_20160519_09-50-52_658398-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/ATK-S17_20160519_09-50-52_658398-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/ATK-S17_20160519_09-50-52_658398-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/ATK-S17_20160519_09-50-52_658398-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/ATK-S17_20160519_09-50-52_658398-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/ATK-S17_20160519_09-50-52_658398-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Kevin shoots what is sure to be his next in-kitchen snack. \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>To be fair, although I’m generally healthy, I could stand to pass on that last piece of fudge, the \u003ca href=\"http://www.cooksscience.com/recipes/9444-chocolate-financiers/\" target=\"_blank\" rel=\"noopener\">chocolate financiers\u003c/a> that appeared out of nowhere, or the chorizo and potato taco \u003cem>(Ed's note: This is a forthcoming Cook's Illustrated recipe!)\u003c/em> that magically appeared in my hand.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Moderation, or at least attempting some semblance of it, goes a long way. Maybe I’ll pass on that \u003ca href=\"https://www.americastestkitchen.com/recipes/8513-chocolate-caramel-layer-cake\" target=\"_blank\" rel=\"noopener\">chocolate cake\u003c/a>, thank you. Biking the 3.8 miles each way to and from the train station helps as well. After gaining five pounds in my first six months at America’s Test Kitchen, adding the daily bike commute to my routine helped me shave off some of the excess weight. I don’t know if getting the blood pumping before setting upon the kitchen helps digestion, but at least that’s what I’m telling myself.\u003c/p>\n\u003cp>What probably helps more is my actual alternating routine of hitting the gym and going on short bike rides after work. I usually alternate between the two, putting in an hour or so four nights a week, followed by longer rides of up to 50 miles (time and life permitting) on the weekends. But my new secret sauce is running. It’s not really new since I used to run cross country and track in high school, but I haven’t done it consistently in years.\u003c/p>\n\u003cp>I had forgotten what a good workout it is, and if you can get over the natural resistance to suit up and leave your perfectly comfortable house to subject yourself to some self-inflicted pain, then it really is the best bang-for-your-buck in terms of working out. Lately I’ve added it into the mix. I started with a three-miler once a week, but now I’m up to about seven miles a week. Hopefully I can keep up the momentum through the cold winter months. Either that or I’m just going to have to eat less.\u003c/p>\n\u003ch2>Morgan Bolling: Test Cook, Cook's Country\u003c/h2>\n\u003cfigure id=\"attachment_124385\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/CAN_CAN_Eggnog_0289.jpeg\">\u003cimg class=\"size-full wp-image-124385\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/CAN_CAN_Eggnog_0289.jpeg\" alt=\"Morgan gleefully stirs and temps a fresh batch of her recipe for eggnog.\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_CAN_Eggnog_0289.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_CAN_Eggnog_0289-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_CAN_Eggnog_0289-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_CAN_Eggnog_0289-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_CAN_Eggnog_0289-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_CAN_Eggnog_0289-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_CAN_Eggnog_0289-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Morgan gleefully stirs and temps a fresh batch of her recipe for eggnog. \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>One of my most important health practices is to eat a filling, healthy breakfast. I switch between \u003ca href=\"https://www.americastestkitchen.com/taste_tests/1668-nonfat-greek-yogurt\" target=\"_blank\" rel=\"noopener\">Greek yogurt\u003c/a>, smoothies, or a toasted peanut butter and banana sandwich. But whichever I eat, it makes it much easier to really just have a sample of food during tastings—not eat a whole plate. I can say from experience when you go to a tasting for mashed potatoes or smoked ribs on an empty stomach, it can lead to some regrettable decisions.\u003c/p>\n\u003ch2>Mari Levine: Managing Editor, Web\u003c/h2>\n\u003cp>Test cooks eat all day, but at least they're on their feet and moving around. As someone who takes part in a fair share of official tastings and unofficial kitchen lurking, but spends the rest of her day at a computer, I try my best to balance the eating with exercising. I’d say I’m successful about half the time: I bike to work and I play in a bunch of local sports leagues, but there are certainly stretches of time when my only physical activity is walking up and down the stairs to and from tastings. Fortunately, there are enough stairs in the building to counteract much of the work-related eating.\u003c/p>\n\u003ch2>Russell Selander: Associate Editor, Books\u003c/h2>\n\u003cfigure id=\"attachment_124384\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/CAN_GreekPasta_5521.jpeg\">\u003cimg class=\"size-full wp-image-124384\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/CAN_GreekPasta_5521.jpeg\" alt=\"Russell (middle) discusses different types of Greek pasta with books team colleagues Joe Gitter and Elizabeth Carduff.\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_GreekPasta_5521.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_GreekPasta_5521-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_GreekPasta_5521-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_GreekPasta_5521-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_GreekPasta_5521-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_GreekPasta_5521-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_GreekPasta_5521-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Russell (middle) discusses different types of Greek pasta with books team colleagues Joe Gitter and Elizabeth Carduff. \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>While it seems like I eat a lot of food, and I do, there are several things I do to help stay fit. First, I'm a big guy with a fast metabolism, so that helps right off the bat. I also walk a lot. I walk at least 2½ miles everyday, sometimes more. I also have a 22-month-old at home, who is very active and keeps me active in the morning, evening, and throughout the day on weekends. I also don't eat a lot at home. Generally, if I do have dinner, that is the only meal I eat at home. The rest of my meals happen when I am \u003ca href=\"https://ww2.kqed.org/bayareabites/2018/01/03/what-does-a-test-cook-eat-all-day-anyway/\" target=\"_blank\" rel=\"noopener\">\"grazing\" here at work\u003c/a>. This also means that all the food I eat is freshly prepared (for the most part) and not a prepackaged or from-frozen meal that might be loaded with sodium and other less-than-nice ingredients.\u003c/p>\n\u003cp>Another thing: portion control. For a tasting, I may only have a tiny bowl of soup, hardly a portion one would get in a restaurant or eat for a meal. And despite being known for having a massive sweet tusk (hehe), I try to limit my sugar intake. While there may be recipes, chapters, or books that are devoted to all things sweet, those tend to be few and far between, so I'm more able to control my sugar intake. I drink any tea or \u003ca href=\"https://www.americastestkitchen.com/taste_tests/581-supermarket-medium-roast-coffee\">coffee\u003c/a> black; I don't drink any soda; I avoid most candy. Though that's not to say I don't indulge in a hearty slice of \u003ca href=\"https://www.americastestkitchen.com/search?dFR%5Bsearch_site_list%5D%5B0%5D=atk&display_format=grid&fR%5Bsearch_document_klass%5D%5B0%5D=recipe&q=cake\" target=\"_blank\" rel=\"noopener\">cake\u003c/a> or \u003ca href=\"https://www.americastestkitchen.com/search?dFR%5Bsearch_site_list%5D%5B0%5D=atk&display_format=grid&fR%5Bsearch_document_klass%5D%5B0%5D=recipe&q=pie\" target=\"_blank\" rel=\"noopener\">pie\u003c/a> now and then.\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cem>This article originally appeared on \u003ca href=\"https://www.americastestkitchen.com/articles/500-how-do-you-stay-fit-as-a-food-lover\" target=\"_blank\" rel=\"noopener\">America's Test Kitchen\u003c/a>.\u003c/em>\u003c/p>\n\n",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cp>No matter the role—test cook, editor, photographer—employees at America’s Test Kitchen do a lot of eating. (Need proof? See the food diaries that test cooks \u003ca href=\"https://ww2.kqed.org/bayareabites/2018/01/03/what-does-a-test-cook-eat-all-day-anyway/\" target=\"_blank\" rel=\"noopener\">Russell Selander\u003c/a> and \u003ca href=\"https://www.americastestkitchen.com/articles/442-developing-recipes-and-eating-a-ton-at-america-s-test-kitchen\" target=\"_blank\" rel=\"noopener\">Lawman Johnson\u003c/a> kept during a typical week.) Such insane levels of consumption means we all have to make an extra effort to ensure we’re, you know, staying healthy(ish). We caught up with two test cooks, two editors, and a photographer to see what they had to say about their unique approaches to health and wellness outside the walls (and even inside the walls) of the test kitchen.\u003c/p>\n\u003ch2>Kate Shannon: Associate Editor, Tastings and Testings\u003c/h2>\n\u003cfigure id=\"attachment_124387\" class=\"wp-caption aligncenter\" style=\"max-width: 800px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/CAN_Sauciers_6458.jpeg\">\u003cimg class=\"size-full wp-image-124387\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/CAN_Sauciers_6458.jpeg\" alt=\"Kate Shannon\" width=\"800\" height=\"450\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_Sauciers_6458.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_Sauciers_6458-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_Sauciers_6458-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_Sauciers_6458-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_Sauciers_6458-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_Sauciers_6458-520x293.jpeg 520w\" sizes=\"(max-width: 800px) 100vw, 800px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Kate Shannon \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>For most of the year, I have a pretty great commute: a 2.5-mile bike ride. It takes me through Olmsted Park, one of the gems in Boston's famed Emerald Necklace, and goes around a pond and a little river. My job is also more physical than a standard editing gig. Reviewing equipment involves a lot of lifting and relocating of heavy items. Our longterm storage unit is a few doors down from the office, and I make regular trips there with carts and dollies loaded with equipment. (If you live near Brookline and see a woman in an alley with a cart full of \u003ca href=\"https://www.americastestkitchen.com/equipment_reviews/1405-best-coffee-maker-automatic-drip\" target=\"_blank\" rel=\"noopener\">coffee makers\u003c/a> and \u003ca href=\"https://www.americastestkitchen.com/equipment_reviews/1322-cutting-boards\" target=\"_blank\" rel=\"noopener\">cutting boards\u003c/a>, that's probably me!)\u003c/p>\n\u003ch2>Kevin White: Photographer, Web\u003c/h2>\n\u003cp>It might be a bite of \u003ca href=\"https://www.americastestkitchen.com/recipes/687-chunky-guacamole\" target=\"_blank\" rel=\"noopener\">guacamole\u003c/a> and \u003ca href=\"https://www.americastestkitchen.com/taste_tests/1621-tortilla-chips\" target=\"_blank\" rel=\"noopener\">chips\u003c/a>, an egg on some toast, a few shrimp leftover from a dish of linguine allo scoglio, or a couple slices of \u003ca href=\"https://www.americastestkitchen.com/recipes/1772-onion-braised-beef-briske\" target=\"_blank\" rel=\"noopener\">brisket\u003c/a>, but none of the daytime snacking that I do seems like that much on its own. All together, though, it’s another thing entirely.\u003c/p>\n\u003cp>I sat down once and plugged everything I ate that day into a calorie counter. Big mistake. I’m not even a cook but since I’m photographing in the kitchen every day, I get first dibs on all the best food as soon as it comes up for grabs. It’s way too easy to gobble up double the recommended intake for my height and weight over the course of the day. And that’s not including dinner at home.\u003c/p>\n\u003cfigure id=\"attachment_124386\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/ATK-S17_20160519_09-50-52_658398.jpeg\">\u003cimg class=\"size-full wp-image-124386\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/ATK-S17_20160519_09-50-52_658398.jpeg\" alt=\"Kevin shoots what is sure to be his next in-kitchen snack.\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/ATK-S17_20160519_09-50-52_658398.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/ATK-S17_20160519_09-50-52_658398-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/ATK-S17_20160519_09-50-52_658398-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/ATK-S17_20160519_09-50-52_658398-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/ATK-S17_20160519_09-50-52_658398-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/ATK-S17_20160519_09-50-52_658398-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/ATK-S17_20160519_09-50-52_658398-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Kevin shoots what is sure to be his next in-kitchen snack. \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>To be fair, although I’m generally healthy, I could stand to pass on that last piece of fudge, the \u003ca href=\"http://www.cooksscience.com/recipes/9444-chocolate-financiers/\" target=\"_blank\" rel=\"noopener\">chocolate financiers\u003c/a> that appeared out of nowhere, or the chorizo and potato taco \u003cem>(Ed's note: This is a forthcoming Cook's Illustrated recipe!)\u003c/em> that magically appeared in my hand.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Moderation, or at least attempting some semblance of it, goes a long way. Maybe I’ll pass on that \u003ca href=\"https://www.americastestkitchen.com/recipes/8513-chocolate-caramel-layer-cake\" target=\"_blank\" rel=\"noopener\">chocolate cake\u003c/a>, thank you. Biking the 3.8 miles each way to and from the train station helps as well. After gaining five pounds in my first six months at America’s Test Kitchen, adding the daily bike commute to my routine helped me shave off some of the excess weight. I don’t know if getting the blood pumping before setting upon the kitchen helps digestion, but at least that’s what I’m telling myself.\u003c/p>\n\u003cp>What probably helps more is my actual alternating routine of hitting the gym and going on short bike rides after work. I usually alternate between the two, putting in an hour or so four nights a week, followed by longer rides of up to 50 miles (time and life permitting) on the weekends. But my new secret sauce is running. It’s not really new since I used to run cross country and track in high school, but I haven’t done it consistently in years.\u003c/p>\n\u003cp>I had forgotten what a good workout it is, and if you can get over the natural resistance to suit up and leave your perfectly comfortable house to subject yourself to some self-inflicted pain, then it really is the best bang-for-your-buck in terms of working out. Lately I’ve added it into the mix. I started with a three-miler once a week, but now I’m up to about seven miles a week. Hopefully I can keep up the momentum through the cold winter months. Either that or I’m just going to have to eat less.\u003c/p>\n\u003ch2>Morgan Bolling: Test Cook, Cook's Country\u003c/h2>\n\u003cfigure id=\"attachment_124385\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/CAN_CAN_Eggnog_0289.jpeg\">\u003cimg class=\"size-full wp-image-124385\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/CAN_CAN_Eggnog_0289.jpeg\" alt=\"Morgan gleefully stirs and temps a fresh batch of her recipe for eggnog.\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_CAN_Eggnog_0289.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_CAN_Eggnog_0289-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_CAN_Eggnog_0289-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_CAN_Eggnog_0289-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_CAN_Eggnog_0289-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_CAN_Eggnog_0289-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_CAN_Eggnog_0289-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Morgan gleefully stirs and temps a fresh batch of her recipe for eggnog. \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>One of my most important health practices is to eat a filling, healthy breakfast. I switch between \u003ca href=\"https://www.americastestkitchen.com/taste_tests/1668-nonfat-greek-yogurt\" target=\"_blank\" rel=\"noopener\">Greek yogurt\u003c/a>, smoothies, or a toasted peanut butter and banana sandwich. But whichever I eat, it makes it much easier to really just have a sample of food during tastings—not eat a whole plate. I can say from experience when you go to a tasting for mashed potatoes or smoked ribs on an empty stomach, it can lead to some regrettable decisions.\u003c/p>\n\u003ch2>Mari Levine: Managing Editor, Web\u003c/h2>\n\u003cp>Test cooks eat all day, but at least they're on their feet and moving around. As someone who takes part in a fair share of official tastings and unofficial kitchen lurking, but spends the rest of her day at a computer, I try my best to balance the eating with exercising. I’d say I’m successful about half the time: I bike to work and I play in a bunch of local sports leagues, but there are certainly stretches of time when my only physical activity is walking up and down the stairs to and from tastings. Fortunately, there are enough stairs in the building to counteract much of the work-related eating.\u003c/p>\n\u003ch2>Russell Selander: Associate Editor, Books\u003c/h2>\n\u003cfigure id=\"attachment_124384\" class=\"wp-caption aligncenter\" style=\"max-width: 900px\">\u003ca href=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/CAN_GreekPasta_5521.jpeg\">\u003cimg class=\"size-full wp-image-124384\" src=\"https://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2018/01/CAN_GreekPasta_5521.jpeg\" alt=\"Russell (middle) discusses different types of Greek pasta with books team colleagues Joe Gitter and Elizabeth Carduff.\" width=\"900\" height=\"506\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_GreekPasta_5521.jpeg 900w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_GreekPasta_5521-160x90.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_GreekPasta_5521-800x450.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_GreekPasta_5521-768x432.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_GreekPasta_5521-240x135.jpeg 240w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_GreekPasta_5521-375x211.jpeg 375w, https://ww2.kqed.org/app/uploads/sites/24/2018/01/CAN_GreekPasta_5521-520x292.jpeg 520w\" sizes=\"(max-width: 900px) 100vw, 900px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Russell (middle) discusses different types of Greek pasta with books team colleagues Joe Gitter and Elizabeth Carduff. \u003ccite>(Courtesy of America's Test Kitchen)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>While it seems like I eat a lot of food, and I do, there are several things I do to help stay fit. First, I'm a big guy with a fast metabolism, so that helps right off the bat. I also walk a lot. I walk at least 2½ miles everyday, sometimes more. I also have a 22-month-old at home, who is very active and keeps me active in the morning, evening, and throughout the day on weekends. I also don't eat a lot at home. Generally, if I do have dinner, that is the only meal I eat at home. The rest of my meals happen when I am \u003ca href=\"https://ww2.kqed.org/bayareabites/2018/01/03/what-does-a-test-cook-eat-all-day-anyway/\" target=\"_blank\" rel=\"noopener\">\"grazing\" here at work\u003c/a>. This also means that all the food I eat is freshly prepared (for the most part) and not a prepackaged or from-frozen meal that might be loaded with sodium and other less-than-nice ingredients.\u003c/p>\n\u003cp>Another thing: portion control. For a tasting, I may only have a tiny bowl of soup, hardly a portion one would get in a restaurant or eat for a meal. And despite being known for having a massive sweet tusk (hehe), I try to limit my sugar intake. While there may be recipes, chapters, or books that are devoted to all things sweet, those tend to be few and far between, so I'm more able to control my sugar intake. I drink any tea or \u003ca href=\"https://www.americastestkitchen.com/taste_tests/581-supermarket-medium-roast-coffee\">coffee\u003c/a> black; I don't drink any soda; I avoid most candy. Though that's not to say I don't indulge in a hearty slice of \u003ca href=\"https://www.americastestkitchen.com/search?dFR%5Bsearch_site_list%5D%5B0%5D=atk&display_format=grid&fR%5Bsearch_document_klass%5D%5B0%5D=recipe&q=cake\" target=\"_blank\" rel=\"noopener\">cake\u003c/a> or \u003ca href=\"https://www.americastestkitchen.com/search?dFR%5Bsearch_site_list%5D%5B0%5D=atk&display_format=grid&fR%5Bsearch_document_klass%5D%5B0%5D=recipe&q=pie\" target=\"_blank\" rel=\"noopener\">pie\u003c/a> now and then.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"info": "What kind of no sabo word is Hyphenación? For us, it’s about living within a hyphenation. Like being a third-gen Mexican-American from the Texas border now living that Bay Area Chicano life. Like Xorje! Each week we bring together a couple of hyphenated Latinos to talk all about personal life choices: family, careers, relationships, belonging … everything is on the table. ",
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"info": "Our flagship program, helmed by Kai Ryssdal, examines what the day in money delivered, through stories, conversations, newsworthy numbers and more. Updated Monday through Friday at about 3:30 p.m. PT.",
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"info": "The MindShift podcast explores the innovations in education that are shaping how kids learn. Hosts Ki Sung and Katrina Schwartz introduce listeners to educators, researchers, parents and students who are developing effective ways to improve how kids learn. We cover topics like how fed-up administrators are developing surprising tactics to deal with classroom disruptions; how listening to podcasts are helping kids develop reading skills; the consequences of overparenting; and why interdisciplinary learning can engage students on all ends of the traditional achievement spectrum. This podcast is part of the MindShift education site, a division of KQED News. KQED is an NPR/PBS member station based in San Francisco. You can also visit the MindShift website for episodes and supplemental blog posts or tweet us \u003ca href=\"https://twitter.com/MindShiftKQED\">@MindShiftKQED\u003c/a> or visit us at \u003ca href=\"/mindshift\">MindShift.KQED.org\u003c/a>",
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"info": "For decades, the process for how police police themselves has been inconsistent – if not opaque. In some states, like California, these proceedings were completely hidden. After a new police transparency law unsealed scores of internal affairs files, our reporters set out to examine these cases and the shadow world of police discipline. On Our Watch brings listeners into the rooms where officers are questioned and witnesses are interrogated to find out who this system is really protecting. Is it the officers, or the public they've sworn to serve?",
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"info": "Our weekly podcast explores how the media 'sausage' is made, casts an incisive eye on fluctuations in the marketplace of ideas, and examines threats to the freedom of information and expression in America and abroad. For one hour a week, the show tries to lift the veil from the process of \"making media,\" especially news media, because it's through that lens that we see the world and the world sees us",
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"tagline": "Politics from a personal perspective",
"info": "Political Breakdown is a new series that explores the political intersection of California and the nation. Each week hosts Scott Shafer and Marisa Lagos are joined with a new special guest to unpack politics -- with personality — and offer an insider’s glimpse at how politics happens.",
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"possible": {
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"title": "Possible",
"info": "Possible is hosted by entrepreneur Reid Hoffman and writer Aria Finger. Together in Possible, Hoffman and Finger lead enlightening discussions about building a brighter collective future. The show features interviews with visionary guests like Trevor Noah, Sam Altman and Janette Sadik-Khan. Possible paints an optimistic portrait of the world we can create through science, policy, business, art and our shared humanity. It asks: What if everything goes right for once? How can we get there? Each episode also includes a short fiction story generated by advanced AI GPT-4, serving as a thought-provoking springboard to speculate how humanity could leverage technology for good.",
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"pri-the-world": {
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"info": "Each weekday, host Marco Werman and his team of producers bring you the world's most interesting stories in an hour of radio that reminds us just how small our planet really is.",
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"imageSrc": "https://cdn.kqed.org/wp-content/uploads/2024/04/The-World-Podcast-Tile-360x360-1.jpg",
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},
"radiolab": {
"id": "radiolab",
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"info": "A two-time Peabody Award-winner, Radiolab is an investigation told through sounds and stories, and centered around one big idea. In the Radiolab world, information sounds like music and science and culture collide. Hosted by Jad Abumrad and Robert Krulwich, the show is designed for listeners who demand skepticism, but appreciate wonder. WNYC Studios is the producer of other leading podcasts including Freakonomics Radio, Death, Sex & Money, On the Media and many more.",
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"reveal": {
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"info": "Created by The Center for Investigative Reporting and PRX, Reveal is public radios first one-hour weekly radio show and podcast dedicated to investigative reporting. Credible, fact based and without a partisan agenda, Reveal combines the power and artistry of driveway moment storytelling with data-rich reporting on critically important issues. The result is stories that inform and inspire, arming our listeners with information to right injustices, hold the powerful accountable and improve lives.Reveal is hosted by Al Letson and showcases the award-winning work of CIR and newsrooms large and small across the nation. In a radio and podcast market crowded with choices, Reveal focuses on important and often surprising stories that illuminate the world for our listeners.",
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"officialWebsiteLink": "https://www.revealnews.org/episodes/",
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},
"rightnowish": {
"id": "rightnowish",
"title": "Rightnowish",
"tagline": "Art is where you find it",
"info": "Rightnowish digs into life in the Bay Area right now… ish. Journalist Pendarvis Harshaw takes us to galleries painted on the sides of liquor stores in West Oakland. We'll dance in warehouses in the Bayview, make smoothies with kids in South Berkeley, and listen to classical music in a 1984 Cutlass Supreme in Richmond. Every week, Pen talks to movers and shakers about how the Bay Area shapes what they create, and how they shape the place we call home.",
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"order": 16
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},
"science-friday": {
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