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When it comes to nutrition, sometimes it’s hard to tell the fact from the fiction. Certain foods get a reputation as “bad for you,” whereas others get promoted as “natural” or “good for you” when they are really not.

Sometimes myths about foods are based on urban legends that just get perpetuated for years until we actually believe they are research-based. Other myths are based on old research that was not done in a scientific manner. Whatever the reason, here are some claims around a few popular foods that need to be debunked.

1. Cheese is bad for you

I hear this one every day of the week. The answer lies in the type of cheese you eat. There is packaged, processed cheese and then there is artisan/European and grass-fed cheese. The European/grass-fed cheese is higher in omega-3 fats (anti-inflammatory) fats that are good for you. Cheese is also a good source of protein and calcium. Eating cheese from cows that have been fed growth hormones and antibiotics, and that contains multiple ingredients, fits the myth and should be avoided. You can find imported European cheese in the deli section of your grocery store.

2. Eggs make your cholesterol go up

It’s beyond interesting to me that many people will avoid an egg yolk but will eat several packaged cookies during the day! Long-term studies found no relationship between egg consumption and heart disease. Studies do consistently link heart disease with a higher intake of trans fat, which is used in packaged foods to increase shelf life. However, the fat in eggs is mostly polyunsaturated and monounsaturated, and the yolk is an excellent source of the antioxidant lutein, which can lower certain inflammatory responses in the body. Eggs easily fit into a healthy lifestyle, so enjoy an omelet for breakfast and see how satisfied you are the rest of the day.

3. Drinking juice is healthy and a good way to get your fruit

Many people love their morning juice! But experts say drinking juice is equal to the same amount of sugar as drinking a glass of soda. Dr. Charles Billington, a researcher on obesity at the University of Minnesota, states that juice is “pretty much the same as sugar water.” Think of all the oranges or apples you would have to squeeze to obtain a cup of juice. You are drinking all the sugar from the juice, minus the fiber that helps stabilize your blood sugar when eating the fruit. Skip the juice and eat a few pieces of fruit per day to improve your health.

4. Avoid avocados since they have too much fat

Avocados do contain fat, but it is the healthy monounsaturated kind, which does amazing things in your body. This is a food you want to include as part of your daily diet. Eating avocados can help with increasing the HDL (the happy kind of cholesterol), which you want higher since it helps with lowering heart disease by getting rid of bad cholesterol. Also, having healthy fats in your diet assists your health in multiple ways, including helping your skin and hair stay healthy and vibrant, providing adequate lubrication for the gut to help with normal digestion and absorption, and assisting with making hormones essential to the manufacture of sex hormones.

5. Agave is a natural sweetener

Agave, which comes from the cactus and has been used to make tequila, hit the market a few years ago. You can find agave as a sweetener in most products found in health food stores… but is it really a health product?

Using high-fructose corn syrup is a cheap way to sweeten foods. It was developed to help food companies cut costs. Whereas real sugar is 50 percent glucose and 50 percent fructose, high-fructose corn syrup is approximately 45 percent glucose and 55 fructose, and not the natural kind like in fruit. With agave, the percentages are altered more significantly — the syrup is 85-90 percent fructose and 10-15 percent glucose. When you consume a large percentage of this type of fructose, it gets processed directly by your liver, which not only increases your triglyceride levels, but causes fatty liver, increased hunger levels and a plethora of other health issues you would rather avoid. The agave plant goes through heavy processing in order to concentrate it into a sweet syrup. Rather than being natural, as we’ve been led to believe, it is actually a processed food, often with few quality controls.

As with everything diet-related, moderation is key, but don’t be afraid to add European-style cheese, eggs and avocado to your shopping list. Drop the juice, add some fruit instead, and use honey instead of agave to sweeten your morning beverage. The result? A delicious, satisfying breakfast and a healthier you!

Susan is the author of “A Recipe for Life by the Doctor’s Dietitian.” Her new book “Healthy You, Healthy Baby: A mother’s guide to gestational diabetes” will be out in June 2012. For more information, visit susandopart.com.

For more by Susan B. Dopart, M.S., R.D., C.D.E., click here.

For more by Susan B. Dopart, M.S., R.D., C.D.E. on HuffPost, click here.

For more on diet and nutrition, click here.

Flickr photo by Ella es Tanya

Follow Susan B. Dopart, M.S., R.D., C.D.E. on Twitter:

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We promise our college students a lot these days. We promise them a quality education, access to top professors and an intellectually active campus. We promise them the opportunity to think critically, build their leadership skills and express their creativity. We want them to have a solid foundation for the road ahead. And yet we have overlooked one of the most basic, fundamental skills anyone can have for leading a healthy and successful life.

We forgot to teach them how to cook.

In a nation where diet-related deaths have increased dramatically and eating has become not only a personal issue but a social and political one, we are not teaching students one of the easiest ways to improve the quality of their life and the vitality of their communities. We have to start eating well. And the only way to eat well is to know how to cook.

When I became interested in cooking during middle school, I had no idea what a difference it would make in my life. Cooking allowed me to take control of a large part of my life. In my case, it gave me the skills to start a catering business with a friend during high school, has been a large part of my social and extracurricular life at college, and has allowed me to eat well, whenever I want and with whatever resources might be available to me.

Many colleges throughout the country are already doing great work that allows their students to eat better. At Wesleyan University, where I attend, the dining service (we use Bon Appétit Management Company) is working with student groups to ensure twenty percent of the food used in campus dining halls is sourced from local vendors. Half an hour away, the Yale Sustainable Food Project runs an organic farm, looks into academic issues related to food and works with the sustainable dining program for their university. Additionally, projects like Alice Waters’ Edible Schoolyard bring middle-school students into the garden and the kitchen for lessons in cooking and healthy eating. These and other programs are real steps in the right direction towards getting us to eat better and improve our relationship with food and with our communities.

But even at these universities, too many students leave college without any knowledge of how to cook for themselves. Learning how to microwave instant ramen is not a cooking skill. When we enter the real world, we need to be able to provide for ourselves. We aren’t cooking or feeding ourselves in a way that is sustainable for our own lives, our communities or our country. When frozen dinners and fast food drive-by windows have become a norm in many households, we need to make a change. We need to teach people how to cook.

These skills, of course, should not only be provided to those fortunate enough to attend college. But college is a particularly appropriate place to educate our youth about food and cooking for a variety of reasons. For one, colleges have a concentration of individuals about to enter the real world with the time and interest to partake in activities that improve the quality of their lives. Otherwise they wouldn’t be at college. Many colleges already have programs in place to improve the quality of students’ relationship with food. Why should a skill as basic as cooking not be included in these initiatives? Colleges should offer cooking lessons and activities that teach students how to cook. Additionally, colleges are often a catalyst for social change. If we are going to change the way America eats, we should empower our college youth to take part in that change.

The food movement today is alive as ever and is improving the way we eat in real and significant ways. Much of the focus so far has been on greater availability of fresh, healthy food and on encouraging everyone to eat better, whether through making better choices at the grocery store or improving lunches at public schools. These are all vitally important steps in the process. But we must focus on teaching people how to cook food. The food movement cannot exist without everyone being able to take home fresh, local produce and make a delicious meal from it. The process of actually cooking is the most personal way we can connect with the food movement. We have a nation of college students waiting to learn how. Let’s teach them.

Will Levitt is a senior at Wesleyan University. He is the founder and editor of the blog Dorm Room Dinner.

Follow Will Levitt on Twitter:

www.twitter.com/@dormroomdinner

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May 15, 2012 – I’d be curious to know if Dustin Poirier was walking into his UFC on FUEL 3 main event matchup with Chan Sung Jung with just a hint of doubt about what to expect. Jung, after all, has said he is in the midst of a major stylistic overhaul. Out is the wild, brawling madman that gained fame as “The Korean Zombie,” and in is a more technical and refined fighter.

At least that’s according to him. While this change is over one year in the making, we haven’t really seen enough of Jung since then to make any real determinations on if he’ll revert to old habits when aggressively pressed.

During that time, he’s fought just twice. The first was a rematch of his epic April 2010 matchup with Leonard Garcia. In that one, he did show an interest in defense, as Garcia connected on only 16 of 88 strikes — just 18 percent. Then again, Garcia isn’t exactly known as an accurate striker, landing just 26 percent in 14 fights tracked by FightMetric.

In his next fight, Jung knocked out Mark Hominick in just seven seconds, an impressive performance but not one with any real value for analysis purposes.

Faced with little information, Poirier (12-1) can expect the fight to go in any number of ways.

Both men at their cores are power strikers, at least when it comes to style. A southpaw, Poirier will have a nominal one-inch reach advantage. A confident striker, he will often take the center of the cage and establish himself as the leader of the fight’s pace.

Poirier is a remarkably balanced fighter altogether. Among his wins, he has five knockouts and five submissions. He has decent wrestling, with a 54 percent takedown success rate, and a 77 percent rate of stopping opponent’s takedown tries. He appears equally comfortable in all facets of the game.

Of the two featherweight contenders, Poirier is much more likely to take the fight to the mat. He’s shown his evolution as a fighter in this regard. In his first three fights under the Zuffa banner, he didn’t try a single takedown. Since then, he’s tried 11 attempts in four fights, landing six. By comparison, in Jung’s four fights under the Zuffa banner, he’s only tried two takedowns.

One clue that Jung (12-3) has indeed made a key adjustment did come in his rematch with Garcia. At one point towards the end of the first round, Garcia tried to turn the match into a brawl, coming forward with a barrage of punches. Instead of standing and trading as he’s done in the past, Jung went for and delivered a takedown, dominating the ground battle for the rest of the round.

It will be interesting to see how this translates into a fight with Poirier. He is not a swarmer like Garcia, but rather looks for combinations that emphasize his accuracy (he lands at a 51 percent clip).

That means Jung may be content countering him from the outside, or he might attempt to mix things up with a takedown. Poirier, though, is very difficult to put down. Even wrestler Danny Castillo struggled with him, successful on just three of 11 tries back in their August 2010 match.

Even if you get Poirier on the mat, he’s no slouch there, and he probably has the edge over Jung despite the Korean being the first and only man in UFC history to pull off a twister submission.

Poirier is also physically stronger than most 145-pounders, and I would venture to guess that holds true against Jung. In 50/50 positions like the clinch, expect Poirier to outwork him. On the ground, he should also find success as a result.

Poirier’s balanced approach and physical advantage offers him an edge in this fight. In exchanges, he’s probably the heavier puncher and he’s statistically the more accurate one. He also gets hit less. Those numbers mean something.

Truthfully, it’s hard to envision a clear route to victory for Jung. Unless Poirier sits back and lets Jung dictate the pace — and that’s never been his style — he should be the one scoring more frequently. He also has never shown signs that he can be broken, so if the fight does find an insane pace, he should still be OK. His accurate strikes should find a home early and often, wearing Jung down over the first two rounds before finishing it in the third, taking it via TKO.

Read More: Chan Sung Jung (MMA), Dustin Poirier (MMA), UFC on FUEL TV 3

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Last week The Lunch Box crew checked in with The School Food Project of the Boulder Valley School District (BVSD) in Boulder, Colo., to see how they are going to celebrate Food Revolution Day.

Thrilled at the chance to showcase the delicious school lunches the district provides and the opportunity to educate the students on food topics — BVSD has decided to make May Food Revolution Month! With many activities planned and lots of delicious, healthy food to go around — the events are all sure to be a great success.

Jamie Oliver’s Food Revolution Day is time for action! It is a chance to gather communities to learn, teach, and share about all things healthy food. Find more information on the event page here and perhaps even register some of your own events in their calendar!

In Boulder, a multitude of schools will be taking part in chef demos, healthy school lunch sample days, and Rainbow Days. Events like these help students connect to the healthy school food that is served in their lunch room. During a Chef Demo, a meal is created and cooked in front of students. This allows children to see the ingredients and watch the meal being prepared — making them more likely to give it a try. Chef demos are especially effective when “celebrity” chefs are brought in from popular local restaurants. Sample days give students the chance to try a dish without having to buy a whole school lunch. This lets the kids decide on their own if they would like to purchase a school meal — and lets delicious school meals speak for themselves!

Rainbow Days are great for schools that have salad bars. This event encourages students to try a variety of colors of fruits and vegetables from the salad bar. On Rainbow Day, students are all offered a side salad at the salad bar for free — whether they are getting lunch from school or brought lunch from home. At the salad bar they are encouraged to choose at least three different colors of the fruit and vegetable rainbow for their tray. If they eat everything they have gathered from the salad bar, they receive a special “I Made a Rainbow” sticker.

During Food Revolution Month at BVSD — the school gardens are getting in on the fun as well! Many of the schools with gardens in the district are using their first harvest of lettuces to add to the delicious salad bar offerings. This act of bringing produce from school gardens to the cafeterias gets kids excited about food and their part in the process. To learn more about hosting a Rainbow Day in your school, be sure to check out our detailed guide.

Here’s a great quote from a mother whose child came home with an “I Made a Rainbow” sticker recently:

Just wanted to let you know that I LOVE this. Jasper came home talking about his ‘rainbow’, requested and ate plain lettuce with his dinner, and when he was still hungry after dessert, went and made himself another ‘rainbow’ with lettuce, grapes and strawberries. His 4-year old sister copied him and both kids polished off their entire bowlful of healthy stuff. I am SO impressed with this program!

– Mom Rachel from Douglas Elementary in Boulder, Colorado.

It is very important to engage children in healthy food activities. Getting kids into the kitchen and out to the garden gives them an appreciation for food that will last them a lifetime. Be sure to involve children in your Food Revolution Day activities!

Watch our Rainbow Days video!

Follow Chef Ann Cooper on Twitter:

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Last week The Lunch Box crew checked in with The School Food Project of the Boulder Valley School District (BVSD) in Boulder, Colo., to see how they are going to celebrate Food Revolution Day.

Thrilled at the chance to showcase the delicious school lunches the district provides and the opportunity to educate the students on food topics — BVSD has decided to make May Food Revolution Month! With many activities planned and lots of delicious, healthy food to go around — the events are all sure to be a great success.

Jamie Oliver’s Food Revolution Day is time for action! It is a chance to gather communities to learn, teach, and share about all things healthy food. Find more information on the event page here and perhaps even register some of your own events in their calendar!

In Boulder, a multitude of schools will be taking part in chef demos, healthy school lunch sample days, and Rainbow Days. Events like these help students connect to the healthy school food that is served in their lunch room. During a Chef Demo, a meal is created and cooked in front of students. This allows children to see the ingredients and watch the meal being prepared — making them more likely to give it a try. Chef demos are especially effective when “celebrity” chefs are brought in from popular local restaurants. Sample days give students the chance to try a dish without having to buy a whole school lunch. This lets the kids decide on their own if they would like to purchase a school meal — and lets delicious school meals speak for themselves!

Rainbow Days are great for schools that have salad bars. This event encourages students to try a variety of colors of fruits and vegetables from the salad bar. On Rainbow Day, students are all offered a side salad at the salad bar for free — whether they are getting lunch from school or brought lunch from home. At the salad bar they are encouraged to choose at least three different colors of the fruit and vegetable rainbow for their tray. If they eat everything they have gathered from the salad bar, they receive a special “I Made a Rainbow” sticker.

During Food Revolution Month at BVSD — the school gardens are getting in on the fun as well! Many of the schools with gardens in the district are using their first harvest of lettuces to add to the delicious salad bar offerings. This act of bringing produce from school gardens to the cafeterias gets kids excited about food and their part in the process. To learn more about hosting a Rainbow Day in your school, be sure to check out our detailed guide.

Here’s a great quote from a mother whose child came home with an “I Made a Rainbow” sticker recently:

Just wanted to let you know that I LOVE this. Jasper came home talking about his ‘rainbow’, requested and ate plain lettuce with his dinner, and when he was still hungry after dessert, went and made himself another ‘rainbow’ with lettuce, grapes and strawberries. His 4-year old sister copied him and both kids polished off their entire bowlful of healthy stuff. I am SO impressed with this program!

– Mom Rachel from Douglas Elementary in Boulder, Colorado.

It is very important to engage children in healthy food activities. Getting kids into the kitchen and out to the garden gives them an appreciation for food that will last them a lifetime. Be sure to involve children in your Food Revolution Day activities!

Watch our Rainbow Days video!

Follow Chef Ann Cooper on Twitter:

www.twitter.com/chefannc

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Last week The Lunch Box crew checked in with The School Food Project of the Boulder Valley School District (BVSD) in Boulder, Colo., to see how they are going to celebrate Food Revolution Day.

Thrilled at the chance to showcase the delicious school lunches the district provides and the opportunity to educate the students on food topics — BVSD has decided to make May Food Revolution Month! With many activities planned and lots of delicious, healthy food to go around — the events are all sure to be a great success.

Jamie Oliver’s Food Revolution Day is time for action! It is a chance to gather communities to learn, teach, and share about all things healthy food. Find more information on the event page here and perhaps even register some of your own events in their calendar!

In Boulder, a multitude of schools will be taking part in chef demos, healthy school lunch sample days, and Rainbow Days. Events like these help students connect to the healthy school food that is served in their lunch room. During a Chef Demo, a meal is created and cooked in front of students. This allows children to see the ingredients and watch the meal being prepared — making them more likely to give it a try. Chef demos are especially effective when “celebrity” chefs are brought in from popular local restaurants. Sample days give students the chance to try a dish without having to buy a whole school lunch. This lets the kids decide on their own if they would like to purchase a school meal — and lets delicious school meals speak for themselves!

Rainbow Days are great for schools that have salad bars. This event encourages students to try a variety of colors of fruits and vegetables from the salad bar. On Rainbow Day, students are all offered a side salad at the salad bar for free — whether they are getting lunch from school or brought lunch from home. At the salad bar they are encouraged to choose at least three different colors of the fruit and vegetable rainbow for their tray. If they eat everything they have gathered from the salad bar, they receive a special “I Made a Rainbow” sticker.

During Food Revolution Month at BVSD — the school gardens are getting in on the fun as well! Many of the schools with gardens in the district are using their first harvest of lettuces to add to the delicious salad bar offerings. This act of bringing produce from school gardens to the cafeterias gets kids excited about food and their part in the process. To learn more about hosting a Rainbow Day in your school, be sure to check out our detailed guide.

Here’s a great quote from a mother whose child came home with an “I Made a Rainbow” sticker recently:

Just wanted to let you know that I LOVE this. Jasper came home talking about his ‘rainbow’, requested and ate plain lettuce with his dinner, and when he was still hungry after dessert, went and made himself another ‘rainbow’ with lettuce, grapes and strawberries. His 4-year old sister copied him and both kids polished off their entire bowlful of healthy stuff. I am SO impressed with this program!

– Mom Rachel from Douglas Elementary in Boulder, Colorado.

It is very important to engage children in healthy food activities. Getting kids into the kitchen and out to the garden gives them an appreciation for food that will last them a lifetime. Be sure to involve children in your Food Revolution Day activities!

Watch our Rainbow Days video!

Follow Chef Ann Cooper on Twitter:

“;
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Cope Freeland, thanks for reading The Stew. No, you don’t have to update your RSS Feed. I’ve tested the feed out before and after the transition and the posts continue to come to my e-mail as usual. Should you not receive posts through the RSS Feed, please contact me.

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“Hahhh!” We were literally and figuratively blown away. In the middle of a qigong demonstration, Master Wu pushed his palms out with a loud shout. The energy that radiated from his palms was so forceful that even at a distance of ten feet, we barely managed to stop ourselves from rearing back.

It is the year 2009 and we are in Hai Nan Island in South China. Hai Nan is a former penal colony mid-way between China and Vietnam that boasts of shimmering white sandy beaches and a deep blue sea. In the last 30 years, it has been transformed by the firm hands of China’s economic revolution into a Hawaii-esque playground brimming with six-star resorts for the rich and famous. It has also been the chosen venue for the yearly Miss Universe pageant.

It is doubtful whether Master Wu pays much attention to Miss Universe. He is a Shao Lin Kung Fu master of the highest order and spends most of his days honing his prized Kung Fu skills, from smashing bricks with his bare fist to doing a hundred push ups on three fingers. His boyish, unassuming good looks belie his seriousness towards his art.

We flew from Hong Kong to Hai Nan to meet Master Wu. He started by giving a two-hour recital of the Heart Sutra in his beautiful voice, and proceeded to give us a demonstration of various qigong moves. We waited patiently for him to finish, then at the end of the session we approached to ask the one question that we have been waiting for. “What is the most ideal food for a human?” He fell silent and looked pensive. Then, his face brightened, his eyes sparkled, and with a slow smile, he said: “A steamed vegetable dumpling, made by your mother.”

This was unexpected. At the time, we were strict raw vegans, and saw and judged everything with a raw vegan mindset. We were waiting for him to give us the answers that we wanted to hear. Would he say raw sprouts? Green juices? Chlorella? Tou Fu?

Embedded within this simple statement is a high wisdom of health and happiness. Master Wu went on to expound that the essence of Traditional Chinese Medicine is the balance of the elements — wood, wind, fire, metal, and water, plus a sixth element — love, whose beneficial vibration is transmitted through water, the most impressionable of all the elements, to the food.

This simple and important truth spawned a new realization of a lifestyle diet that included raw, as well as lightly steamed and boiled food that is heated to below 100 degrees celsius (212°F). 100°C is the upper limit beyond which water dissociates into steam; the upper temperature limit that still enables the quantum information in the food to be retained and transmitted to the body.

For those of you who would like to look better, feel better and last a long time, we have an easy new way to do it. Just try this for one day: eat/drink what you like, but take nothing past boiling point. Make your best effort to eat organic and add no condiments/sauces that include processed foods, which are usually heated to very high temperatures in production at the factory. Use Himalayan salt or raw sea salt instead.

This 100°C Vegan lifestyle breaks the unrealistic bonds of all-raw, while maintaining the parameters of perfect health and life-long sustainability.

“It changed my life. It did. Because I was definitely on my way out.” — Bill Edward, V.P. SJLuxury, HK, Ltd.

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