edible March 2013
the junior issue!
healthy eating
letter from the editors /
staff & contributing writers
Welcome to our junior issue!
Dear Readers, Welcome to Edible’s first junior editor’s issue! There’s been a lot of talk recently about the health issues that our country faces. We decided that for this issue, we would feature some healthy eating tips, restaurant reviews, current events articles, and much much more! We know there are a lot of you who love to cook, and even more of you who love to eat, so if you’re intrested in writing, please let us know! We hope you enjoy this issue, and keep your eyes out for the next one. Thank you!
Your Junior Editors,
Sophie Dizengoff, Catherine Engelmann, Anushka Gupta, Jenny Heon
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contributing writers
staff Editors-In-Chief: Rachel Buissereth Ben Kremnitzer Noah Margulis Molly Wharton Junior Editors: Cathrine Engelmann Sophie Dizengoff Jenny Heon Anushka Gupta
Layout: Nailah Hines Faculty Advisors: Adam Casdin Angelina McCabe
Stephanie Ge Allison Gelman Sara Hirade Karina Hooda Lauren Hooda Jillian Lowey Dorothy Quincy Lindsay Zelson
Danielle Rescheff Jeremy Robbins Kathryne Robinson Melanie Totenberg Megumi Murakami Miranda Banister Natasha Moolji
edible
snacks + treats 4 7
froyo crawl say goodbye to peanuts
restaurant reviews 8 vegans on the rise 9 beware of the vegan drinks 10 riverdale smthg!
current events 12 a thirsty man’s nightmare
recipes
14 pizza margherita / ginger ale 15 spicy strawberry peach kiwi salsa / lemon-thyme chicken with vegetables
trivia
16 but it’s less than 5 seconds!
health + science 19 having trouble in school? 20 21 22 23 24 26
an athlete’s guide to eating healthy The power of chocolate milk how to raise your metabolism / food’s globalization the risk of eating organic a second look at shake shack saving the environment one cow at a time- C.H.E.W
table of contents 3
edible’s food crawl 2012-2013
frozen yogurt! edible writer Sara Hirade compares some of NYC’s greatest froyo spots
W
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hile perhaps unconventional in the winter, frozen yogurt can be a delicious treat during any season. In many cities, especially New York City, frozen yogurt stores are popping up everywhere. As a part of the frozen yogurt crawl, I went to Pinkberry, 16 Handles, Red Mango, and Yapple to see how the different stores compare to each other. Each of these stores all advocated the nutritional value of eating their frozen yogurt, whether it was low fat, dairy-free, or filled with probiotics. But how healthy is frozen yogurt? Are the stores just saying they are healthy so we consumers feel less guilty for eating frozen yogurt than ice cream?
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pinkberry
16 handles
At the Pinkberry I went to, there were six flavors and many different toppings. I had the pomegranate yogurt with strawberries, raspberries, a waffle cookie, and mochi (glutinous sweet rice cakes, if you have never eaten these they are much better than they sound) as my toppings. I found the pomegranate to be refreshing and felt healthier because it tasted closer to yogurt than it did to ice cream.
16 Handles is self-serve, has ten more flavors than Pinkberry, and more toppings to choose from. Of their sixteen flavors, some are low fat, non-fat, and even dairy-free. I had the mixed berry sorbet with strawberries, pineapples, and chocolate chips. To me, 16 Handles’ yogurt tasted sweeter and more like ice cream than yogurt.
red mango
yapple
After doing a little research, it seemed to me that Red Mango combined certain aspects of Pinkberry and 16 Handles. Some Red Mango locations are self-serve and their frozen yogurt was not too sweet or sour. At the store I went to, there were eight flavors and much more interesting toppings than at any of the other places. Someone could try the usual toppings (strawberries, chocolate), but also more exotic ones such as mochi and different flavored tapioca bubbles. I had the pomegranate and the dark chocolate with strawberries, mochi, and yogurt chips.
On its own, Yapple is not terrible, but when compared to other frozen yogurt stores, it does not stack up. The flavors were nothing special, they had the same toppings as everywhere else, and the store was clean. Yapple has the basic flavors, but it is worth it to go a little out of your way to a Pinkberry or 16 Handles for better frozen yogurt. I had the chocolate with strawberries and carob chips.
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final thoughts: Below is a chart showing each store’s original frozen yogurt flavors grams per serving, calories per serving and grams per calories (in descending order):
Red Mango Pinkberry 16 Handles Yapple
Grams/Serving 93 97 83 89
Calories/Serving 80 100 90 100
Calories/Gram 1.16 .97 .92 .89
So, is frozen yogurt really good for us? Let’s say we had 100-gram servings of average vanilla ice cream, Red Mango Original flavor, and plain Chobani non-fat yogurt. The ice cream would have approximately 201 calories, 11 grams of fat, 21.3 grams of sugar (a little more than 6 sugar packets). The bowl of Red Mango frozen yogurt would have 86 calories, no fat, but 20.4 grams of sugar (a little less than 6 sugar packets). The plain Chobani would have about 59 calories, no fat, and only 4.1 grams of sugar (a little more than one sugar packet). By looking at the nutritional facts, it is clear that ice cream is the least healthy; however, we should not be tricked into thinking that frozen yogurt is actually beneficial to our health. Frozen yogurt is loaded with sugar, even if it is fat free. If someone really wanted to be healthy, he or she should have a low fat yogurt, but given the choice between frozen yogurt and ice cream, frozen yogurt is the healthier choice.
what’s your favorite froyo combo? edible staffers reccomend some of their favorites flavors and toppings
if you want...
try this
sweet
mango froyo
tart
eurotart froyo
chocolate
chocolate froyo
an original
vanilla froyo 6
and this! coconut, strawberries, raspberry syrup gummi worms peanut butter cups and caramel cap’n crunch, fruity pebbles, cinnamon toast crunch
s na ck s + t re at s
say goodbye to peanuts baseball’s evolving cuisine
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has partnered with super chef Danny Meyer and the Union Square Hospitality Group to provide more upscale options to the traditional vendors such as Nathans and Hebrew National. This partnership has led to the increased popularity of the center field food court in Citi Field, which consists of Shake Shack, Blue Smoke, El Verano Taqueria, Catch of the Day and Box Frites. These restaurants serve everything from chile marinated skirt steak tacos to long island clam and corn chowder, which is a clear step up from burnt burgers on soggy buns or mystery meat hot dogs. In addition to partnering with popular restaurants, baseball stadiums are making an effort to serve food that highlights the regional cuisine. The Baltimore Orioles are widely recognized as the first team to start the push towards
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allpark food has been an integral part of the baseball stadium going experience since the game’s start. The mental image of the stadium cannot be complete without the smell of hot dogs and French fries permeating the air and the loud salesmen yelling “Peanuts! Get your Peanuts!” For over a century now ballpark franks and greasy fried goods have dominated the food options at stadiums, however there is now a movement in the baseball community to move away from the traditional, calorie-laden food and move towards more gourmet options. Now, many local restaurant owners partner with teams to open branches of their restaurant in the stadium. To find some examples of these partnerships look no further than the New York Mets’ new home, Citi Field. The 850 million dollar stadium
Jeremy Robbins
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serving local flavors. At Camden Yards, Charm City Seafood serves Maryland Crab Cake Sandwiches, among other Chesapeake seafood delicacies. The Philadelphia Phillies partner with South Philly favorite Tony Luke’s to serve delicious Philly Cheesesteaks and roast pork sandwiches. Safeco Field, home of the Seattle Mariners, serves a Pacific salmon sandwich and sells deep fried cod sandwiches; both highlight Seattle’s abundance of fresh and delicious Pacific seafood. In Yankee Stadium, a branch of Mike’s Deli has opened and serves Arthur Avenue classics like eggplant parmigian sandwiches and zepolee, Italian doughnuts. The other major trend in stadiums is providing healthier alternatives to the traditional greasy fare. Stadiums are offering options to baseball traditions such as peanuts, as each bag can contain as much as 1,200 calories, and French fries, for which a serving can amount to as much as 22% of your daily fat. The Colorado Rockies’ Coors Field has a build your own salad stand called Infield Greens and Yankee Stadium has Melissa’s Farmer’s Market Stand, which serves salad, veggie sushi rolls, and fresh fruit. Camden Yards offers a hummus dish with chopped vegetables. So if you are at a baseball game and want to avoid unhealthy or simply unappetizing stadium food, just know that there are plenty of options, whether it is eating at a branch of a popular local restaurant, sampling the local cuisine, or opting for a healthy salad.
rest au r ant re v i e w s
vegans on the rise candle café’s creative substitutes Melanie Totenberg
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tapioca cheese for those used to real cheese is odd. It was melty and slightly salty, but had a starchy soft texture. The sandwich is accompanied by a side of fries and a small salad. The salad was fresh, and the fries crisp and fluffy on the inside. The fries come with a unique flavorful sweet and tart ketchup. Oddly, the highlight of an otherwise dry sandwich. We also tasted the burger, which was a rather ordinary veggie burger. On our second visit we ordered the Cajun Seitan Sandwich. This sandwich, similar to the Tuscan sandwich, uses breaded and fried seitan as a meat subsitute. The difference between this sandwich and the Tuscan is that the added avocados, caramelized onions, and cooked greens. The sandwich is accompanied by coleslaw and a spicy aioli on the side. The seitan, presented on fluffy focaccia, was nicely crisp one the inside with food flavor. The avocado added a nice creaminess. The onions were cooked until tender and sweet, while the cooked greens added a bitter counterpart. The aioli was incredibly creamy, though not very spicy. This sandwich was significantly bigger and better than the Tuscan sandwich. We also sampled the Breakfast Burrito, which
egan food and eateries are a foodie craze today. With celebrities, such as Ellen DeGeneres, following vegan diets, vegan restaurants are increasingly popular. For some being a vegan is an important ethical decision, while for others becoming vegan was simply a dietary experiment. With every new trend comes criticism and skepticism, hence we decided to review a wellknown and acclaimed vegan haunt, Candle Café. As the Candle Café is a vegan restaurant do not come expecting any meat or dairy products. Vegan cooking requires creativity and innovation. Tasty meat replacements must be found, as well as dishes that do not contain eggs or dairy products. Instead cashew butter, coconut cream, soy products, legumes, and grains are often used as substitutes. The Candle Café menu is diverse offering many options, such as sandwiches, salads, and entrees. I opted for the Tuscan Seitan Sandwich. Seitan is a meat substitute made out of wheat gluten. Its texture is similar to mashed chickpea fritters, though denser and more chewy. The sandwich consists of a breaded and fried seitan topped with roasted garlic tomato sauce and tapioca cheese, similar to a chicken Parmesan sandwich. The seitan was moist and well spiced, but the tomato sauce was lacking in flavor. The
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consisted of tofu scramble serving as scrambled eggs, black beans, steamed greens, brown rice, and corn. It was topped with a creamy sauce, and served with a side salad. Everything was fresh, but it lacked flavor. The desserts were mildly disappointing. The Carrot Cake is a triple layer confection filled with vanilla frosting. Although the rich creamy frosting was delicious, the actual cake was dry. The cake also left a lingering after taste. Having approached vegan food with some skepticism and wondering how could anything without any eggs, butter, cream, milk, or meat possibly taste good, vegan food deserves merit and attention. The food was generally flavorful and healthy, the type of food you can feel good about eating. So, if you are ever in the mood to try something new venture over the Candle Café.
rest au r ant re v i e w s
beware of the vegan drinks
peacefood café and blossom restaurant border on too healthy Dorothy Quincy
P
eacefood Café and Blossom are two excellent vegan restaurants on the West Side. They serve healthy organic vegan food. Blossom is also entirely kosher. The real difference in the restaurants is the vibe, and the menus. Walking into Peacefood Café, the place had a buzz and bustle. This added to the neighborhood charm of the café, whereas Blossom was a little bit too quiet, in a gloomy way. Peacefood Café adorned with an old fashioned counter for quick bites or a coffee, and little wooden tables lined up throughout the long space, had a certain charm. The wooden tables were clean, and scrubbed with a fresh feel to it. For entrees we tried the tahini sprout sandwich and mushroom duxelle pizza at Peacefood Café. Because vegans do not eat cheese, the pizza was topped with an odd daiya vegan cheese. It is dairy free, so it is not really cheese, but it was good. It had this rich, satisfying flavor, but the freshness of the tomatoes, zucchini and peppers on the pizza prevented the vegan cheese from being overwhelming. It was a perfect blend of ingredients. The tahini sprout sandwich was nice too. The carrots, cucumbers, avocado, and onions were all very fresh but dwarfed by the extra thick whole wheat, healthy, grainy bread. The lightness of the sand-
wich’s fillings was delicious, but the bread overpowered it. The side dishes included chickpea fries, and pan-seared shanghai-style dumplings, filled with chives, various mushrooms, tofu, and “vegetarian protein,” according to the menu. Simpler is better when it comes to these dishes. The delicious chickpea dish came in blocks. They were stacked on top of each other like in Jenga, at alternating angles. It had mild Indian flavoring, and came with a yogurty dipping sauce. The mushroom dumplings were good but ordinary tasting like something ordered from China Fun. Vegan drinks border on the insane. The energize drink consisting of beets, carrots, spinach and cucumbers was like sipping a whole Thanksgiving meal in a blender. It was so overwhelming that drinking more than a centimeter was a challenge. The spicy, ginger filled drink was slightly less of a challenge but the uninitiated will not drink more than two inches. Novice vegan drinkers are well advised to seek the guidance of the every knowledgeable wait staff before venturing into such unknown depths. Blossom was like a healthy diner. The length of the multi part menu was impressive but the actual items on the menu did not dazzle. The butternut squash soup was de9
licious but indistinguishable from canned soup. The feijoada stew included beans, squash and about fifty other ingredients. The many autumn ingredients just clashed with each other. It was too much. Also, the simple pancakes were just too typical! The main course should just be better. Dessert set Peacefood apart. At Peacefood Café the gluten free chocolate chip cookie, made with spelt flour, was, in a word, incredible. Possibly the best cookie ever. Not too doughy, it had this soft, yumminess that must be a little chunk of divinity. At Blossom, the chocolate mousse pie with blackberry coulis and whipped soy cream tried to emulate normal chocolate cake instead of embracing vegan. It ended up disappointingly tasting sour and old. Peacefood Café is an adventure. A little loud, a little wacky. Having avoided the post huge meal guilt, the food left a light, healthy and happy feeling. But watch out for those drinks. Blossom is a new restaurant, which shies away from being vegan. Its offerings are too mainstream. Once the mood brightens and the food lightens up it will enjoy the success of Peacefood.
edible’s food crawl 2012-2013
riverdale smthg! edible writer Allison Gelman explores the local HM food options
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s being bored with pizza even imaginable? I didn’t think so until a few years ago when I realized that pizza was the only choice for a night out in Riverdale. And when I say the only choice, I mean the only edible choice. With still about 5 pizza places in a 5 mile radius, if you didn’t like pizza, you wouldn’t be happy. But now, gradually, the food experience in Riverdale, New York is changing. Riverdale & Johnson Avenue, two urban streets, are starting to take away the “For Rent” signs and are opening store fronts. The unthinkable is starting to occur – Riverdale might be a cool place to live. I know, I can’t believe what I just said either.
and serve themselves yogurt by the ounce, something that has never been known to Riverdale. You used to say, “Please? Self-Serve yogurt? I have to go all the way to Manhattan for that!” Well, say no more, because Yo-Burger is here to save the day.
greek express
Next is the Greek Express, also on Riverdale Avenue. With reasonably priced Greek food, although incredibly small, fits the criteria. As the ratings bar for a Riverdale restaurant is quite low, this without a doubt fulfills everything you would want – nice people, good Spanakopita, and relatively clean.
johnson avenue
yo-burger
Now don’t you think I’m forgetting about Johnson Avenue. You have your Starbucks, the Bagel Corner, the bank, a bakery that serves sawdust, a newly opened nail salon, a medical building.... And then you search a little bit closer and find Oregano, a luxury French meets Spanish restaurant, Metate, the Mexican Restaurant, and then Hunan Balcony, Chinese, and Palace of Japan.
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The first place that is actually starting to shape Riverdale into the area it should be is Yo-Burger. On Riverdale Avenue, this half burger “Shake Shack”-esque half self-serve yogurt joint is a hit so far. For a year now, Riverdalians have been able to get a mouth-watering burger with fries
oregano
The service at Oregano is pretty awful, and unreasonably expensive. It is; however, a good option in Riverdale. Finally, fine dining in this neighborhood – it’s a crazy world, isn’t it?
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metate
When you are walking into Metate, you see through the dusty window a cart full of guacamole ingredients, chips, and silverware. The restaurant is noisy, yet has a nice atmosphere, something unique to the area. Sit down, order a drink, everything is lovely. The food is just alright, pretty bland, so you might as well go get fast food Mexican from down the hill/Kingsbridge. Again, although the food may not be spectacular, it’s a nice place for a night out. But would I ever be back? Doubt it.
hunan balcony/palace of japan
Lastly, Hunan Balcony and Palace of Japan are pretty similar – go there for lunch, but skip their dinner. Prices for dinner are unnecessarily expensive, but lunch is affordable and priced well for the food you’re getting. Here we have a variety of different restaurants in Riverdale. Slowly, there is hope for the area to improve. Eitherway, we must ask ourselves: Is this food actually good for you? There’s a burger joint, Chinese, Pizza, and Greek. Besides a few mediocre diners and other places where you just want to say “eh”, that’s pretty much it for Riverdale. So while Broadway Joe’s is undoubtedly a classic choice for delivery or a quick down-the-hill power snack, these Riverdale restaurants have lots to offer as well, not to mention some variety.
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yo-burger
metate
Be sure to check out yo burger- a new “Shake Shack”-esque burger joint in Riverdale!
Like oregano, go to metate if you’re looking for a convenient night out in a comfortable atmosphere.
3726 Riverdale Avenue Bronx, NY 10463 Price Range: $ Telephone: 718-708-6828/ 718-708-6827
3515 Johnson Avenue Bronx, NY 10463 Price Range: $$ Telephone: 718-543-4444
greek express
hunan balcony
3733 Riverdale Avenue Bronx, NY 10463 Price Range: $$ Telephone: 718-601-4976
3511 Johnson Avenue Bronx, NY 10463 Price Range: $$ Telephone: 718-543-0500
oregano
palace of japan
3524 Johnson Avenue New York, NY 10463 Price Range: $$$ Telephone: 347-843-8393
3505 Johnson Avenue Bronx, NY 10463 Price Range: $$ Telephone: 718-543-3590
If you’re ever in the mood for a reasonably priced, Greek meal, stop at greek express on Riverdale Avenue!
Looking for good food at a great price? Go to hunan balcony, located on Johnson Avenue!
For convenient fine dining, head on over to oregano for a good eating option in Riverdale!
For great japanese food, head on over to palace of japan, a Johnson Avenue favorite.
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c u r re nt e ve nt s
a thirsty man’s nightmare controversy surrounding the ban on large beverages Lindsay Zelson
Y
ing, both of which were plans pitched by Mayor Bloomberg. In the same way, many believe that it could be more beneficial to raise taxes on oversized drinks as opposed to banning them altogether. Action taken against adult obesity is linked with fighting childhood obesity, and it appears that children in New York City public schools are benefitting from the change. In the past five years, the percentage of obese schoolchildren has fallen by 5.5%, a small but hopeful figure. Dr. Thomas A. Farley, the city’s health commissioner, partially credits this to New York City’s ban on large sodas, which he said, “may have altered what parents were providing to their children.”2 In addition, healthier choices have been added to lunch menus, restrictions have been placed on vending machine options, and some schools have even added salad bars. Recently, Michelle Obama’s “Let’s Move!” initiative has been instrumental in fostering healthy futures through teaching public school students about healthy foods and exercise. In my own experiences working with the Service Learning Team at Horace Mann, the coordinator at Kingsbridge Heights Community Center, Mr. Jackson, has only spoken positively of the “Let’s Move” program in relation to the structure of the afterschool activities. Among other public health ini-
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ou’ve just made plans to go to the premiere of the next movie in your favorite saga. Feeling exceptionally thirsty, you plan to splurge and opt for the largest fountain drink the movie theater carries. But wait! Then you remember… In late May of 2011, Mayor Bloomberg of New York City proposed a highly debated ban on sugary soda portions larger than 16 ounces. However popular these choices may be, the ban does not extend to diet beverages, but also to unsweetened coffee and teas, or drinks containing more than 71% fruit juice or 51% dairy products. The government cracked down as the sightings of citizens who could be qualified as morbidly obese increased and the new normal began to set in. Amid controversy, the New York City Board of Health passed Bloomberg’s proposal in September of 2012 8-0. The goal of the ban is to combat the obesity crisis that New Yorkers face by attempting to limit the guzzling of liquid calories, and there are studies that attest that sugars in such drinks are to blame. One-sixth of calories consumed in the U.S. come from added sugars, and more than one-third of such come from sodas, according to a study by the U.S. Department of Agriculture in June of 2012.1 Many argue that it is not the place of the government to enact such restrictions and that this ban infringes on personal freedoms. Many others state that actions towards the well-being of the public are more beneficial than normally given credit. The taxes on cigarettes and the prohibition of smoking in public places have reduced smok-
tiatives by Mayor Bloomberg, this one has caused quite a stir and some wonder whether the government is treating the city paternalistically and acting like an overprotective parent in a candy shop when the child just wants a little bit of chocolate. But realistically, if you’re feeling parched at a movie theater and you want to indulge yourself with 32 ounces of Pepsi, no one’s stopping you from lugging two 16oz beverages. Although the logistics may seem restricting, the purpose is to keep New Yorkers ready and able to speedwalk wherever they please, whenever they please.
warning: guilt-free!
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re c ip e s
pizza margherita from myrecipes.com, May 2010
directions: 1. Pour 3/4 cup warm water in the bowl of a stand mixer with dough hook attached. Weigh or lightly spoon flour into dry measuring cups and spoons; level with a knife. Add flour to 3/4 cup water; mix until combined. Cover and let stand 20 minutes. Combine remaining 1/4 cup water and yeast in a small bowl; let stand 5 minutes or until bubbly. Add yeast mixture, oil, and 1/2 teaspoon salt to flour mixture; mix 5 minutes or until a soft dough forms. Place dough in a large bowl coated with cooking spray; cover surface of dough with plastic wrap lightly coated with cooking spray. Refrigerate 24 hours. 2. Remove dough from refrigerator. Let stand, covered, 1 hour or until dough comes to room temperature. Punch dough down. Press dough out to a 12-inch circle on a lightly floured baking sheet, without raised sides, sprinkled with cornmeal. Crimp edges to form a 1/2-inch border. Cover dough loosely with plastic wrap. 3. Position an oven rack in the lowest setting. Place a pizza stone on lowest rack. Preheat oven to 550째. Preheat the pizza stone for 30 minutes before baking dough. 4. Remove plastic wrap from dough. Sprinkle dough with the remaining 1/4 teaspoon salt. Spread Basic Pizza Sauce evenly over
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ingredients: 1 cup warm water 10 ounce break flour 1 package dry yeast 4 teaspoons olive oil 3/4 teaspoon kosher salt Cooking spray 1 tablespoon yellow cornmeal 3/4 cup basic pizza sauce (you can get this from any supermarket) 1 1/4 cups sliced mozzarella 1/3 cup fresh basil
dough, leaving a 1/2-inch border. Arrange cheese slices evenly over pizza. Slide pizza onto preheated pizza stone, using a spatula as a guide. Bake at 550째 for 11 minutes or until the crust is golden. Cut pizza into 10 wedges, and sprinkle evenly with basil.
homemade ginger ale from bhg.com *Serves 4-6
ingredients: 2 medium parsnips 2 medium pears 1-inch thick slice of fresh ginger 16 oz carbonated water, chilled directions: juice the parsnips, pears, and ginger. Divide among 4 serving glasses. Add carbonated water. Stir right before serving.
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re c ip e s
lemon-thyme chicken with vegetables from fitnessmagazine.com
*Serves 4 ingredients: 4 tablespoons lemon juice 1 tablespoon chopped garlic 1 tablespoon chopped thyme salt black pepper 1 pound chicken breast tenders, lightly pounded 4 teaspoons canola oil 1 medium shallor, sliced 1 1/2 cups edamame 1 1/2 cups grape tomatoes, halved 2 medium zucchini 1/3 crumbled feta
2. Heat 2 teaspoons canola oil in a large skillet over medium-high heat. Add shallot, remaining garlic, edamame, and tomatoes; saute 4 minutes. 3. Use a vegetable peeler to slice zucchini into long ribbons. Add zucchini and remaining lemon juice and thyme to vegetables in skillet; saute 2 to 3 minutes. Transfer to a serving bowl, stir in feta, and season with salt and black pepper to taste. 4. Add remaining oil to skillet. Remove chicken from marinade and saute 2 to 3 minutes a side or until cooked through. Serve with vegetables.
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directions: 1. In a ziplock bag, combine 3 tablespoons lemon juice, 2 teaspoons garlic, and 2 teaspoons thyme; season to taste with salt and black pepper. Add chicken tenders, seal the bag, and gently turn to coat. Set aside.
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spicy strawberry kiwi peach salsa
from allrecipes.com *Serves 2 ingredients: 1 ripe peach, peeled and diced 1 kiwi, peeled and diced 4 straberries, diced 1/2 japape単o pepper, seeded and diced 1 tablespoon lime juice 1 green onion, chopped 2 tablespoons chopped fresh cilantro 1 pinch salt directions: Combine the peach, kiwi, strawberries, jalape単o pepper, lime juice, green onion, cilantro, and salt in a bowl; gently stir to combine.
t r iv i a
but it’s less than 5 seconds! busting the food myths Jillian Lowey
the 5-second rule
When you drop food, bacteria from the floor almost immediately contaminate the food. By the time you pick up the dropped food, it can already contain over 1,000 bacteria and germs depending on the type on food dropped and the surface it was dropped on.
ruling: myth
caffeine stunts your growth
This should be a relief to all tired students. It was thought that the caffeine in the coffee reduced bone mass. However, tests have been conducted to prove this theory false. The caffeine in coffee does however stimulate your central nervous system and is addictive. Over consumption can cause restlessness and insomnia.
ruling: myth
you should wait 30 mins after you eat before you swim
It was believed that after you eat, blood flows to your stomach, making your arms or legs cramp up while swimming due to lack of oxygen. After eating a meal, blood does flow to your stomach. However, there is plenty of blood still left to supply oxygen throughout your whole body. It’s still not a bad idea to wait after you eat so you don’t upset your stomach.
ruling: myth
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t r iv i a
celery contains negative calories
The phrase “negative calories” means that you spend more calories digesting the food than are in the food itself. One stalk of celery contains around eight calories, and it takes about 10 calories to chew and digest it. So yes, you could consider celery to have negative calories, but the affect would not be noticeable. The only way to actually make use of the negative calories is to replace celery with other unhealthy foods.
ruling: fact
it takes seven years to digest gum
Actually, your body doesn’t even digest the chewing gum at all. Gum is made of natural or artificial sweeteners and flavoring, preservatives, and either natural or synthetic rubber or latex. Your body can digest the sugars but the rubber resin is indigestible. It will end up passing through your digestive system while remaining mostly or entirely intact. Your body should dispose of the gum within approximately 48 hours.
ruling: myth
an apple a day keeps the doctor away
Eating an apple a day isn’t a guarantee that you won’t get sick, but it will help keep you healthy. Apples contain Vitamin C, which greatly improves your immune system. Studies have even shown apples to help prevent cancers and heart diseases.
ruling: fact
carrots make your eyesight better
Carrots are rich with vitamin A, which is essential for eye health. Vitamin A deficiency has been linked with short sightedness and glaucoma. Even though carrots might not give you super vision, they can prevent you from losing it.
ruling: sort of true 17
edible March 2013
18
he a lt h + s c i e nc e
having trouble in school? studies demonstrate breakfast’s significance
Stephanie Ge
tudies show that students who eat breakfast perform better on cognitive tests, and in school. The brain needs proper fuel to work properly, and it won’t without the nutrition that you need to have a good start everyday. Many people skip breakfast, whether it be because of a diet plan, lack of hunger, or being in a hurry. Although you may feel you don’t need breakfast, it is a very unhealthy meal to skip, and taking the time to grab something will benefit you a lot in the long run. Even if you aren’t hungry, you should still have something small every morning, like a healthy smoothie, cereal, half a bagel, or a muffin. Even something as small as pieces of fruit and nuts will be beneficial to your day. For those looking for a diet, it has been found that people who eat breakfast are more prone to lose more weight. If you skip breakfast, it is more likely that you will eat more than usual during lunch. The nutrition and energy you get from breakfast is also important. It will give you some energy, and help you concentrate and improve your performance in class. You will also have more strength and endurance to engage in physical activity, which is important for athletes, as well as having a lower cholesterol level. Healthy breakfast foods include, eggs, yogurt, nuts, cereal, fruits, vegetables, cheese, salmon, and lean meats. Foods that include fiber or protein are good breakfast foods. Dairy products, nuts, and lean meats provide plenty of protein. Eggs have been found to be especially beneficial for break They are filling, contain protein, and are healthy to have daily. Along with giving protein, dairy products also are
good sources of calcium, which is essential for keeping your body healthy and strong. Granola bars are a fine breakfast as well, but you should check the nutrition facts before buying a box to rely on as breakfast. You should buy granola bars that are low in sugars and saturated fats, and look for low cholesterol granola bars with a lot of fiber as well. Any breakfast is better than no breakfast, but there are some foods that you may want to avoid. Foods that are high in sodium, sugars, saturated fats, and calories may be unhealthy to consume daily. For example, bacon, a chocolate bar, or donuts are not ideal daily breakfast foods. They will not give you as much energy and nutrition to help your morning as much as foods like fruits and nuts will. Some ideas for breakfast are a smoothie of fruits and yogurt or milk, a healthy cereal, trail mix, a peanut butter and jelly sandwich, oatmeal, fruits, nuts, eggs of any style, or a muffin.
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breakfast parfait serves 2
ingredients: 1 cup vanilla yogurt 1 cup raspberries 1 banana, sliced 1 cup pineapple chunks 1 cup granola 1 tbsp honey (optional) directions: Put 1/2 cup yogurt in each glass. Top with raspberries, banana slices, pineapples, and granola. Add honey to sweeten.
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an athlete’s guide to eating healthy balancing the essentials Megumi Murakami
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pring sports are in season and for many of us it could be our first sports team of the year or our third. With any exercise comes a balanced food diet for all athletes. There are key factors when deciding what to eat and common misconceptions. Diets are different for every athlete, so its important to tailor your own. In order to get the best performance from your diet you need to consider the amount of exercise you do day to day, the sport/sports you play, and how serious you want to be about your diet. The three key “ingredients” that will be examined to create a balanced athletic diet are carbohydrates, sugar, and water.
carbohydrates
Everyone says to watch your carbohydrates and to not eat too much bread, pasta, and rice. However, the amount of carbohydrates you take in depends on your sport. For example, athletes who commit to more rigorous activity might need more carbohydrates or less for less rigorous athletes. Some athletes can benefit more from carbohydrates stored in the body. Since carbohydrates have more energy per unit of oxygen than fats, it is more important for the athlete to use the energy source with the least amount of oxygen per kilocalorie produced. Therefore, as the intensity of the sport or work out increases, the more carbohydrates
are utilized. Lets say your event lasts for 90 minutes. Your body processes the carbohydrates into enough usable sugar to power your body for the entirety of the event. However, if your event is longer than 90 minutes, you need to start storing up glycogen to power your body throughout the entire event.
sugar
The amount of sugar in your body is also a big factor when it comes to your body’s condition and your performance at an event. Many people believe that right before an event you should eat more sugar in order to have a lot of energy. This thinking isn’t necessarily wrong, but in order to really use the sugar to your advantage you need to be mindful of a few things. First, it takes 30 minutes for the sugar to enter you bloodstream, meaning that eating chocolate right before a game won’t give you power until 30 minutes, something that could effect your performance if your sport is time sensitive. In addition, eating a big amount of sugar could lead to dehydration. In order for sugar to enter your cells, you need water. Lastly, if sugar is eaten right before an event it could trigger a sudden surge of insulin, which will cause a sharp drop in your blood sugar level. If you are competing with a low sugar level it could lead you to nausea, fatigue, and dehydration. 20
What do you do when you need that energy? Many high endurance athletes choose to commit to a 70 percent carbohydrate diet, which is done 3 days before the event to minimizes stiffness in your muscles, sluggishness, and fatigue.
water
Water is the final big factor when it comes the nutrition of your body. All athletes should hydrate before and constantly dirng an event. When hydrating during an event, make sure your are drinking chilled fluids at frequent intervals. Chilled drinks are absorbed faster and can help lower your body temperature. In addition, it is recommended to drink 2 cups for every pound lost. The next day you should drink fluids frequently, it takes 36 hours to rehydrate completely.
fat
Fats provide the body with fuel and trained athletes use fat for energy than less trained athletes. Athletes who have to maintain fat restrictions should be informed what would hinder athletic performance. Athletes can control their metabolism by eating small but frequent meals and drinking plenty of water. For more information, go to runnersfeed.com.
protein
Proteins are what “fill in the
he a lt h + s c i e nc e gaps� after carbohydrates and fats. The amount of protein an athlete gets depends on the type of exercise as well as the frequency. A varied diet should be more than enough for your protein intake. Many people believe in protein supplements, but too much protein can lead to dehydration. Additionally, it can deprive athletes of usable and efficient fuel.
banana smoothie
what to eat on game day! the edible team puts together a sample diet for your most active days
breakfast
Cereal, English muffin, toast, or oatmeal + fruit OR Omelet w/ veggies and protein
lunch
Carbohydrates: pasta, bagel, etc Protein: Chicken (preferrably not fried), beef, etc
from chiquitabananas.com
*Serves 2 ingredients: 2 whole bananas 3 cups ice 1 cup milk OR vanilla yogurt directions: Put all of the ingredients in a blender, and blend them together. Enjoy!
before event
Cliff bar, Nature Valley granola bar + fruit or nuts Half a bottle of water
during event
Water in small amounts
after event
Full meal, including protein, vegetables, carbohydrates, water, dessert
the power of chocolate milk (post workout) Once thought of as sugary and of little nutritional value, chocolate milk has made a comeback in the fitness world. The combination of carbs, protein, and calcium make it the ideal beverage to grab after a workout. Every cup contains around 11 grams of protein, which puts you well on your way to the 15-25 grams needed after exercise. The carbohydrate content causes a spike in insulin in the bloodstream which allows energy stores in your muscles to be replenished. Consuming calcium (such as that in chocolate milk) also improves muscles’ ability to contract as calcium ions are key players in the process.. It has been proven that those who consume chocolate milk after a workout recover more quickly, and therefore can get back to the gym sooner! The best brand overall seems to be Hershey’s. So next time you get back from the gym or a sports game, ditch the Gatorade and opt for the complete nutrition boost of chocolate milk. 21
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how to raise your metabolism
Karina Hooda
hy do some people eat anything they want and not gain a single pound? Why do others eat super healthy, but never seem to lose weight? The answer is in metabolism. What is metabolism? Metabolism is the amount of energy or calories your body burns just to sustain itself. You burn calories all the time- not just when you’re exercising, but when you breathe, sleep, and even when you eat. On average, you have a relatively high metabolism when you’re a kid, your metabolism begins to change when you’re a teenager, and eventually starts to slow down at the age of twenty five. Contrary to what most people assume, metabolism is not all determined by your genetics, so don’t worry, it’s not all about being born with amazing genes. One way to increase your metabolism is by increasing your body’s
need for energy. Doing things like Aerobic exercise, and weight training can significantly increase your metabolism. For every pound of muscle you have, the body burns 50 calories just to maintain itself. Similarly doing twenty minutes of continuous intense cardio activity can rev up your metabolism for up to two days, meaning that just doing things like just sitting or sleeping you will burn more calories. Eating the right things can give you speedier metabolism, too. A common misconception is that you can eat 100 calories of candy, and 100 calories of vegetables, and you will get the same result- an additional 100 calories. This is inaccurate, as your body can easily digest fats and sugars, which usually get absorbed by the body and get stored. Foods with high fiber and protein,
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like lentils, vegetables, whole grains, rice and meats are hard for the body to digest, so it burns a lot of calories just to digest these foods, and as a result, some of the calories don’t get absorbed. Eating frequently- every two to three hours can boost your metabolism too, because whenever you eat your metabolism is temporarily stimulated. Eating healthy and exercising frequently has its benefits in developing a faster metabolism to make you more active and awake throughout the day!
food’s globalization
the natural history museum’s exhibit, “our global kitchen”
Kathryne Robinson
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n honor of Thanksgiving, the exhibit “Our Global Kitchen,” at the American Museum of Natural History until August 2013, focuses not only on the food traditions celebrated in the United States, but also embraces the different types of foods around the world. The traditional American Thanksgiving often features turkeys, potatoes, cranberries and gravy, but each family adds their own personal additions to help make the holiday truly unique and enjoyable. “Our Global Kitchen,” explores the experiences that people
encounter while trying different foods. For example, it is understood that most foods have a smell and a taste, but what is not often thought about, is the idea that cats can’t taste sweet things and birds can’t taste chili peppers. The foods from this exhibit are also described in their many different usages. Some of these uses were new to me and tie into the idea that there are non-traditional foods with which people can give thanks. Not only does the modification of personal food intake change the cultures of the world, but
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a guide to a fitter you
the growth and farming of the foods helps shape the modern world. “Our Global Kitchen,” explores the ideas that the practice of new technologies influences the foods available to people around the world. The diversity of foods around the world is yet another great addition that the modernization of the new technologies allows us to enjoy different foods. With the help of these changes, Thanksgiving, and other holidays of thanks, is able to be prosperous and unique.
he a lt h + s c i e nc e
the risk of eating organic carcinogens in organic foods
Daniel Resheff
ften, words that pop into peoples’ minds when they think “organic” are “natural” and “healthy.” Both are suitable descriptions, but there’s more to organic foods than that. Organic foods are essentially foods that do not go through certain chemical processes many foods today do go through. For example, a farmer who intends to grow organic meats and produce would conduct more complicated crop rotations and spread mulch or manure to control the weed situation, as opposed to using harsh chemical weed killers to get the job done in a more simple, timelier manner. The distinction between organic and nonorganic foods was not necessary until around the 20th century, when there was an influx of new chemicals that the food supply became exposed to. Organic foods are not generated using chemical means such as chemical fertilizers and synthetic pesticides; they are not produced using chemical food additives, industrial solvents, or irradiation methods. This being said, according to the Berkley Universe, organic farmers are allowed to use a wide variety of natural chemicals and organic pesticides to treat their crops because organically manufactured pesticides, as apposed to synthetically manufactured pesticides, are okay under the guidelines for organic foods. Yes, organic foods keep you away from chemicals that are not so great for you, but it is debatable whether the inconvenience of eating a fully organic diet is worth the minor health benefits. There is, in fact, evidence disproving the claim that there is much
difference in nutritional worth of organic verses conventionally farmed produce based off a number of systematically controlled studies. Still, the reduced exposure to anti-biotic resistant bacteria and pesticide could potentially benefit you. However, the natural pesticides in organic foods have proven to be carcinogenic like the non-organic crops. This is because although they are not exposed the level of radiation that genetically modified foods are exposed to, some of the natural pesticides in organic foods are potential carcinogens. For example, one of those natural pesticides is mycotoxens, which is a potential carcinogen. Mycotoxens can be found in many foods we eat on a regular basis, such as a slice of bread or a cup of coffee. Smaller amounts of pesticides found in conventionally grown foods are most beneficial to younger children who are still growing and developing, which Nancy Shute of NPR discusses in an article regarding the views of pediatricians on the importance of organic foods in a child’s diet. On the other hand, in adult bodies, the slight difference does not make as much of an impact.
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This was not an article intended to steer anyone away from organic foods my any means, but more of an article exploring both sides of the story. Therefore, before we jump immediately from “organic” to “healthy,” we must consider the potential risk of carcinogens in organic foods as well.
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a second look at shake shack healthy fast-food restaurants still detrimental to health Natasha Moolji
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restaurants include Shake Shack, Chipotle, and Panera. The masses have quickly taken to these recent additions to the food world without diligencing the authenticity of such “healthy” establishments. So, do they withstand scrutiny as healthy options?
mcdonalds vs. shake shack
An average meal at McDonald’s consists of fries, a Big Mac and a Coca-Cola. This everyday meal consists of 920 calories, 41g of fat, 12g of saturated fat, 75mg of cholesterol, and 1140mg of sodium. The high fat content and sodium likely
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will lead to health problems such as high cholesterol, high blood pressure, blocked arteries, and heart attacks. The equivalent of an average McDonald’s meal at Shakeshack includes a double hamburger (570 calories), fries (470 calories), and a Coca-Cola (180 calories ). In total, this meal amounts to 1220 calories. Before even considering the amount of saturated fat, cholesterol, and sodium in this meal, the Shake Shack meal accounts for more of your daily consumption than a McDonald’s meal. Because the meals consist of the same items, the cholesterol and other aspects of the food are similar.
s there such a thing as healthy fast food? Although fast food is incredibly convenient and accessible, recent exposes have unmasked them for their deficiencies. Despite the appeal of McDonalds, Burger King, Taco Bell, Wendy’s, KFC, and so on, fast food remains a burden on our healthcare system. In the documentary Supersize Me, the director notes with disdain the health effects of continually eating fast food. In one sequence, Morgan Spurlock, the main character is told by a friend that if he continued to eat the same way, his liver would fail within a month. Similarly in the 2002 book Fast Food Nation: The Dark Side of the All-American Meal, the author embraces the same idea as Supersize Me, but emphasizes the many advertising techniques that these companies utilize to lure in costumers. Other documentaries also proved that such restaurants do not provide nutritious meals and exposed them for selling false meat, treat animals inhumanely, and cause health problems. The negativity publicity surrounding such well known fast food chains and the flight of customers has spurred them and other companies entering the fast food business to begin offering a healthy alternative. Some of these new “healthy”
he a lt h + s c i e nc e The publicized benefit of eating Shakeshack instead of McDonald’s is that, according to their website, their beef contains no antibiotics or hormones, and is 100% all-natural, Angus beef.
chipotle vs. taco bell
Both Chipotle and Taco Bell offer Mexican food. A Taco Bell burrito consists of 420 calories. The same burrito at Chipotle is 1430 calories, with 145mg of cholesterol. Although the meal is the same, the calorie intake is more than three times as much. The purported benefit of the Chipotle burrito is organic ingredients but the size and caloric intake offset any health benefits from the organic food. While the public is craving healthy alternatives, the new fast-food restaurants do not go far enough to help provide a solution. Chipotle and Shake Shack might taste better and involve more organic materials, but they will still have the same overall impact on your health if eaten in large quantities. Perhaps the answer lies in a combination of portion control, organic ingredients and educating the public that not everything that is bigger is better.
french fries
from food.com, August 2007 ingredients: 2 yukon gold potatoes 2 tablespoons olive oil 2 teaspoons salt directions: Slice the potatoes into thin rectangles that look like french fries. Toss the fries with olive oil, and bake in a baking pan at 400 degrees for 30 minutes. About 15 minutes into the baking time, flip the french fries to crisp on both sides. Once done, dran the oil from the fries on some paper towels.
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saving the environment one cow at a time changing motivations to become a vegetarian
Dorothy Quincy
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Common deficiencies for vegetarians include calcium, omega-3, iron, zinc and vitamin B12. Of course, vegetarians have found foods to replace the nutritional content of meat. Popular staples to vegetarians include nut products like peanut butter, almond butter, of nuts, soy products including tofu (soy bean curd), edamame, beans, and hummus. While it might seem difficult to stop eating meat, nowadays most restaurants offer meatless dishes and meat substitutes can be found in any grocery store. Vegetarianism is thought to have originated as a way of living in ancient India and ancient Greece. Although the Manu Smitri, an early Hindu law book containing dietary rules, accepted the slaughter of animals for meat as an act of nonviolence because the animal would be reincarnated, the practice of eating meat was condemned in Hindu religion. Vegetarianism is still an ideal in Hinduism, mainly for the reason of nonviolence. Hindus believe animal flesh is impure and unhealthy for the development of the mind and spirit. However not all Hindus are vegetarians; some sects eat meat that is specially slaughtered. Jainism requires all participants to keep 26
vegetarian because the slaughter of animals is considered a violent act. Many sects of Buddhism also maintain a vegetarian diet. While it is true that humans probably would not have been able to evolve to have such advanced brains without the protein source in meat, modern humans are perfectly capable to sustain themselves with vegetarianism. In fact, studies show that vegetarians live longer and have lower chances of developing heart disease, diabetes, obesity, and certain types of cancer such as colorectal, ovarian and breast cancer. Vegetarianism is also a good way to support the environment, as the United Nations claims that the meat industry contributes to global warming more than all truck and car emissions combined. Now instead of being motivated by religion or dietary needs, vegetarians are beginning to represent awareness for the environment. http://www.flickr.com/photos/rooona/2852368759/sizes/m/in/photostream/
hether for medical, religious, environmental or ethical purposes, there are multiple reasons to renounce various animal products from your diet. Lactoovo-vegetarianism is the practice of not eating any animal products that require the death of a live animal. This permits the consumption of animal products like milk, cheese and eggs. Lacto-ovo-vegetarians are the most common and usually referred to as just vegetarians. Veganism is the refusal to eat all animal byproducts, even eggs, cheese and milk. Pescatarianism is a form of vegetarianism that allows the consumption of seafood including fish and shellfish. Other variations of red meat-abstaining diets include pollo-vegetarians (may eat chicken) and pesco-pollo vegetarians (may eat fish and chicken). These forms stretch the limits of vegetarianism and may only be considered semivegetarianism. In America today, an impressive 7.3 million adults or 3.2% follow a lacto-ovo vegetarian diet, while 22.8 million Americans consider their selections of foods to be vegetarian-inclined.1 Famous vegetarians include Albert Einstein, Pythagoras, Leonardo da Vinci, Jane Goodall, and Sir Paul McCartney. A main concern for any type of vegetarian is keeping a balanced diet that consists of enough protein to compensate for the loss of essential nutrients in animal products.
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edible