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January 2009 |
Homepage: Snacking in the New Year... |
...start
nutritiously
It's the start of a new year, and the perfect time to incorporate healthy lifestyle
habits - like snacking between meals! Research shows that the right snack can
stabilize blood sugar and metabolism between meals, prevent overindulging at
mealtime and add needed nutrition. A rich, indulgent serving of Ile
de France® Goat Cheese or Brie with
Fine Herbs, served on whole-grain baguette or crackers, fits the bill for nutrition
and flavor! |
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December
2008 |
Enjoy healthy snacks during the holidays |
Snacking seems unavoidable during the holiday season. So if you're going to
snack, you might as well try to make healthy choices.
In fact, snacking is actually advisable during the holidays (that is, if you stick
to healthy snacks). Before you go to the office party or holiday open house,
fill up on a snack and you'll be less likely to over-indulge at the party.
Snacking also minimizes the effects of alcohol on your system.
Here are some tips on how to help you survive holiday bingeing:
Here are some tips on how to help you survive holiday bingeing:
· Reach for a piece of fresh fruit instead of a piece of candy - it's more
satisfying in the long run.
· Pair a piece of fresh fruit with cheese for added protein.
· Cheese and crackers are a good choice, as long as the crackers are whole
grain and low in fat.
· Grab a handful of nuts - they're high in fiber and certain types, such as
almonds and brazil nuts, are filled with anti-oxidants.
If you're entertaining, here are a few healthy serving suggestions:
· Create a cheese platter with vegetables, fruits, honey and jams
· Pickled vegetables make a colorful,- and very healthy - presentation
· Thinly sliced onions are an excellent complement to blues or pungent
double/triple cream cheeses like St. Andre
· Serve a hearty bread with nuts and fruits, like a pecan-raisin loaf or
cranberry-walnut bread
· A selection of olives, roasted peppers and tomatoes is a good match for
fresh goat's cheeses
· Vitamin-packed strawberries add color and flavor to any platter
· Arrange apple slices with cinnamon and brie
· Serve fresh dates stuffed with goat cheese and walnuts
And remember, at holiday gatherings the focus should be on family and
friends.
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November
2008 |
Did Peter Piper know that a peck of pickled peppers was packed with a plethora of positive probiotics?
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Pickled foods are not only tasty but, because they are fermented, are loaded
with probiotics and enzymes. Fermentation allows bacteria to "pre-digest"
and break down carbohydrates, proteins and fats to create "probiotics."
However, pickled foods are salty so those watching their sodium intake
should eat them in moderation.
Probiotics maintain a healthy digestive system by balancing the harmful and
beneficial bacteria in the digestive tract. A healthy gastro-intestinal tract is
critical to a strong immune system. These forms of bacteria also help to
prevent yeast over-growth and assist in the synthesis of vitamin K.
Old-fashioned pickling creates a salty, anaerobic environment that allows
naturally occurring bacteria to multiply. As the bacteria consume the sugar in
the food, lactic acid is produced. Eventually the pickled food becomes so
acidic that no other bacteria can live in it. Promotion of good bacteria keeps
the bad bacteria away. And, if you're wondering, the nutritional values of
pickled vegetables are similar to that of raw veggies.
Natural sources of friendly bacteria are: buttermilk, yogurt, cheese, kefir,
miso, sauerkraut and other pickled foods, and tempeh.
If you're not tickled by the idea of plain pickled foods, pairing them with
flavorful cheeses makes them not just palatable - but delicious. Here are a
few ideas for starters:
- Round out a cheese or salad plate with pickled veggies or walnuts
- Try pickled okra and pickled baby beets with goat cheese
- Pair pickled onions and blue cheese
- Serve spiced pickled pears with Gorgonzola
- Toss pickled beets, pears and blue cheese with spinach or watercress for a
sensational salad
- Top pickled vegetables - capers, olives, peppers (sweet or tangy) with
warm, melted Brie
- Fill a sandwich with pickled peppers and a softer cheese, such as
Camembert.
Don't let your digestive system get in a pickle - make pickled foods a regular
part of your diet. |
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October
2008 |
...
FYI: CLA is a trans fatty acid that's good for you |
Conjugated linoleic acid (CLA), both a cis and trans fatty acid, has been proven to be a beneficial, yet lacking staple in our diets. Fatty acids such as Omega 3s, Omega 6s and linoleic acid are the building blocks of all fats. Essential fatty acids like CLA are not produced by the human body, and therefore need to be consumed as part of a healthy diet. Foods with the highest naturally occurring levels of CLA are whole milk and whole milk dairy products, and beef, lamb, and goat.
In its natural form, found in nature, CLA does not have any known negative side effects. Once abundant in our diets, CLA intake has been on the decline. This is largely in part due to lesser consumption of meats and animal fats. Additionally, most animals today are fed more grain than grass, therefore reducing the CLA levels in meat and dairy products. Meat and milk products from animals fed exclusively on pasture can contain 3-5 times more CLA than grain fed animals. (New research shows that cows that graze at relatively high altitudes may produce the healthiest milk of all.)
In laboratory research on animals, CLA has been shown to fight some types of cancer. While human CLA research is in its infancy, it has largely focused on reducing body fat.
What cheese to choose?
With grass-fed cheese, you get a considerably higher concentration of every vitamin - as well as omega-3, fatty acids, beta-carotene and vitamin E - in every bite.
French cheeses are especially high in cancer-fighting CLA. According to a 1998 survey, CLA levels in French cheese ranged from 5.3 to 15.8 mg/g of fat. American cheese from conventional dairies has half this amount, with levels ranging from 2.9 to 7.1. The reason? American dairies typically raise their cows in confinement and feed them a grain-based diet. French dairies are more likely to raise their cows at pasture, resulting in naturally high levels of CLA
The cheese-making process itself can increase or decrease the amount of CLA. In a comprehensive survey, the highest amounts of CLA were found in soft cheeses aged approximately three months. Longer aging periods reduced this highly desirable fat.
So if you're wondering about the health benefits of CLA, it's A-OK. |
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September
2008 |
... and take a bite out of tooth decay |
Eating certain cheeses-including aged Cheddar, Swiss, Bleu, Comte, Brie and Gouda-immediately after or between meals has been shown to help prevent tooth decay. Calcium, phosphorus and other components in cheese may contribute to this beneficial effect.
Eating cheese coats the teeth with calcium that helps protect them against caries, or cavities. Eating just one cube of cheese can increase plaque-calcium concentration by up to 112%, helping to harden teeth and discourage softening which leads to cavities. It appears that cheese - whether cooked or uncooked - also prevents demineralization and, at the same time, encourages remineralization of teeth.
When food is eaten, the mouth's pH often drops - the mouth becomes more acidic.
Teeth are very sensitive to acid, and it appears that eating cheese helps maintain
a healthy pH level in the mouth. One study showed that the pH drop following
consumption of a 10% sugar solution was 4.26, but when the sugar solution was
eaten after cheese, the pH dropped to only 6.48.
What's more, the chewiness and taste of cheese stimulate the production of saliva,
which washes cavity-causing sugars from food. So enjoy recommend eating cheese
immediately after meals, or as a between-meal snack. |
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August
2008 |
The skinny on cheese |
When enjoyed in moderation, cheese is a wholesome addition to a healthy diet. It naturally contains milk fat, which does not raise cholesterol levels. With the exception of double and triple cream cheese varieties, which contain added cream, no fat is added to cheese.
Fats have different functions, acting as fuel to satisfy the body's energy needs.
They also transport lipo-soluble vitamins A, D, E and K in the body. Vitamins
A and D are found in dairy products. Vitamin A, which is predominant in cheese,
is essential for cell growth, vision and the immune system. About 80 to 85% of
the Vitamin A present in milk is passed on to cheese. Ripening results in little,
if any, change in a cheese's vitamin A content. Cheese also contains a large
amount of other essential nutrients such as phosphorous, zinc, riboflavin and
vitamin B12.
The vitamin content of specific cheeses varies widely as a result of the vitamins
in the milk used, the manufacture of cheese, the cultures or microorganisms used,
and the conditions and length of the curing period. As most of the fat in milk
is retained in the curd, cheese contains the fat-soluble vitamins of the milk
used in cheese-making.
The water-soluble vitamins in cheeses vary widely. Thiamin, riboflavin, niacin,
vitamin B6, pantothenic acid, biotin, and folate remain in the whey. The more
whey retained in the cheese, the greater the content of these water-soluble vitamins
in the cheese. The bacterial surface-ripened and mold-ripened cheeses may contain
a higher concentration of the B-complex vitamins than the hard and semi-hard
types of cheese. Some mold-ripened cheeses contain more of the B vitamins than
other types of cheeses.
In short, you shouldn't feel guilty about indulging in cheese - you're actually
doing your body a favor.
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July
2008 |
Beyond calcium...the benefits of cheese! |
Your mother probably always told you to drink your milk. She knew that milk is rich in calcium, a key mineral contributing to the growth and strength of bones and teeth and overall growth and development of young people in particular.
But did Mom tell you to eat your cheese,
an even better source of calcium? Cheese can
help you maintain good bone density and prevent osteoporosis. Adults need calcium
to keep their heart, their muscles and their nervous system healthy. Calcium
also plays a role in many other vital physiological activities, including blood
clotting, nerve conduction, muscle contraction, and blood pressure regulation.
Calcium also has been linked to prevention of colon cancer, migraines and PMS.
Although calcium is the body's most abundant mineral, our body does not produce enough of it on its own.
Firm cheeses contain more calcium than soft cheeses. On average, a 1-ounce serving of natural mild cheddar cheese has 20% of the adult daily recommended nutritional intake of calcium. The calcium content of cheese depends on the variety and upon the manufacturing process.
But cheese offers many other health benefits as well:
Phosphorus:
cheese is an excellent source of phosphorous. One portion (30g) of regular cheddar cheese provides 28% of the recommended daily requirement for an adult aged 19-50. Like calcium, phosphorous promotes healthy bones and teeth as well as aids in energy production and normal tissue growth.
Protein:
In addition to calcium, cheese is a great source of high-quality protein. Casein is the main protein in cheese, and both the method of coagulation of milk and the degree of ripening influence the protein in cheese. Dairy protein has recently been touted for its ability to control weight. Studies also suggest that dairy protein can reduce blood pressure and protect the body against toxins, bacteria and viruses.
Other nutrients:
cheese is also abundant in essential nutrients like riboflavin and vitamin B12 needed for energy production, vitamin A and zinc to maintain a healthy immune system. cheese is a natural source of CLA (conjugated linoleic acid), a healthy fat that has been shown to fight obesity, cancer, and diabetes in lab animals. Human studies are under way.
So now you can do a role reversal and tell Mom to eat her cheese!
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June
2008 |
Don't be afraid of cheese calories! |
Cheese has
received a bad rap over the years, but that
doesn't mean you need to keep it off your
plate. Its high nutritional value and vitamin
content make it an important part of a healthy
diet.
According to the American Dietetic Association, one ounce of cheese (roughly
the size of four dice) is considered one serving and provides 200 - 300 mg of
calcium. On average, cheese contains
about 100 calories and 8 or 9 grams of fat per ounce. As with many milk-based
products, cheese provides a good source of protein and vitamins.
You might be surprised to know that harder, longer-aged cheeses have
a higher fat content than creamy, rich cheeses.
Fat in cheese is
measured in parts per dry matter. That means one ounce of an aged cheese,
like Gruyere will have more fat than an ounce of a triple creme, since soft cheeses like Brie or St
Andre contain more water.
It is important, however, to pay attention to the type and amount of cheese you
eat. Cheese can
be a very healthy addition to your diet when you follow a few simple guidelines.
Moderation is the key, along with choosing high quality products. Take an intense
flavor, like Bleu d'Auvergne, or Comte,
and you need only a small portion to enhance any recipe. So enjoy, and "Say
cheese"! |
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May
2008 |
Eating
the French way |
Ooh-la-la.
The French - and French women in particular
- somehow manage to indulge in wine, bread,
cheese and rich food... without increasing
their waistlines. Mireille Guiliano writes
about this phenomenon in her bestseller,
French Women Don't Get Fat.
So what's their secret? First, they savor their food. Each meal is a leisurely
event, marked by good food and good conversation. In America, there's a double
meaning to the term "fast food." We're constantly on the run, and we're
barely aware of the food we're putting in our mouths - and our bodies. In fact,
author Brian Wansink, Ph.D., calls this "mindless eating" and has devoted
an entire book to the topic: Mindless Eating: Why We Eat More Than We Think.
Another secret of the French is portion control. On this side of the Atlantic,
we super-size everything. The documentary "Super Size Me" is a perfect
example of Americans' obsession with large portions. Even McDonald's in Paris
serves smaller portions, with the same menu items containing fewer calories-for
instance, there are fewer fries in a serving and fewer ounces in a large soda.
The French, au contraire, are more concerned with quality than quantity. Author
Guiliano explains how a small portion of a fine cheese or a single piece of gourmet
chocolate is more satisfying than a large helping of lesser-quality cheese or
chocolate.
The bottom line? When in America, do as the French do. |
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April
2008 |
The Mediterranean Diet Pyramid:
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Savvy Medical studies conducted as far back as the 1940's have shown that the cultures surrounding the Mediterranean Sea have lower rates of heart
disease, cancer, and diabetes, along with a higher life expectancy than other Western cultures. The key dietary habits of this region, known as the
Mediterranean Diet, are now also common throughout the Middle East and Europe, and are based on the principles of balance and satisfaction, not deprivation. This style of eating includes minimal meat and plenty of olive oil and garlic, and consists mostly of grains, fruits, beans, and vegetables. Cheeses and yogurts are also daily essentials of this healthy diet.
Ile de France offers a full selection of the Goat
or Brie cheeses
that are popular in the Mediterranean region, so don't forget to include us
into your daily "pyramid". |
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March
2008 |
Hormone
Free and Delicious |
| Savvy
Americans are more concerned than ever before
about artificial ingredients and unnatural
processes used to make the foods we eat.
Good news: Ile de France® cheeses are
naturally delicious! Strict French regulations
require us to use only all-natural ingredients
and growth-hormone free milk when we make
our authentic imported cheeses.
So, bon appétit and bonne santé (good
health)! |
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February
2008 |
Worried
about lactose? Good news .... |
| For
the 50 million lactose-intolerant Americans
who often think the enjoyment of luscious gourmet
cheeses is off-limits, there's good news. Goat's
milk cheeses -
like Ile de France Chevre
Buchette - are often better tolerated than
cow's milk cheeses.
Ask your doctor if indulging in gourmet cheese is
right for you! |
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January
2008 |
A
Healthy Snacking Resolution.... |
It's
the start of a new year, and the perfect time
to incorporate healthy lifestyle habits - like
snacking between meals! Research shows that
the right snack can stabilize blood sugar and
metabolism between meals, prevent overindulging
at mealtime and add needed nutrition.
A rich, indulgent serving of Ile de France Goat
Cheese or Brie with
Fine Herbs, served on whole-grain baguette or crackers, fits the bill for nutrition
and flavor! |
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December
2007 |
3-a-day
delicious way! |
| According
to the USDA, most adults need 1,000 milligrams
of calcium each day. Even if you drink milk
each morning or enjoy a daily yogurt, it's
easy to fall short. Looking for a delicious
way to add 100 milligrams to your total today?
Crumble 11/2 oz. of tangy, creamy Ile
de France goat
cheese on your salad, or treat yourself
to a 11/2 ounce slice of rich Ile
de France Brie on a whole grain baguette
for an afternoon snack. |
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November
2007 |
Goat
Cheese & Olive Oil Perfect Together |
| Lactose-intolerance
affects an astounding 30-50 million adults
and children in the U.S. to some degree. It
occurs when the body does not produce enough
of the enzyme needed to digest the sugar (lactose)
found in milk. Lactose is present in all cheeses;
however, certain cheeses -
such as Ile de France goat
cheese - have lower lactose content than
others, and may be easier to digest. Check
with your health-care professional to find
out whether goat"s milk cheeses are
right for you. |
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October
2007 |
Lactose-Intolerant
Foodies can enjoy gourmet cheese! |
| Olive
oil is packed with Omega-3s, "good fats" that
contribute to healthy cholesterol levels and
overall heart health. Indulging in Omega-3
rich olive oil is easy; simply drizzle a teaspoon
or two over a log of Ile de France® goat
cheese, season with freshly ground black
pepper, and spread on water crackers for a
snack. Or, to extend the life of your goat
cheese, store it in a container filled
with Extra-Virgin Olive Oil (sprinkled with
dried herbs, if you'd like) in the refrigerator.
The oil and herbs will marinate the cheese,
giving it an even richer flavor, and will keep
it moist as well. Dressed up with fresh herbs
and sundried tomatoes in a pretty jar, it makes
a great
hostess gift for the holidays, too! |
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September
2007 |
I
don't like those dry flavorless whole grain
breads. How can I add more delicious fiber
to my diet? |
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good news is that fiber can be found in a scrumptious
array of foods, from juicy fruits to hearty
vegetables and crisp, tasty crackers. Strawberries,
for instance, are high in fiber: Halve and
hull them, then stuff with Ile de France Goat
cheese and drizzle with honey for a luscious,
fiber-rich treat. Dried fruit is another excellent
source of fiber, so serve a wheel of creamy
Ile de France Brie,
sprinkled with dried figs, apricots, cherries
and raisins at your next party! |
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August 2007 |
Heatproof
your Gourmet Cheese ? |
| When
planning a summer picnic starring Ile de France
cheeses,
a few quick travel tips can ensure that your
gourmet cheeses arrive as fresh and luscious
as they were when you packed them. First, be
sure that your cooler has enough ice to keep
the cheese at about 40F. Pack the cheeses separate
from other foods, so the cooler is not opened
until it is time to serve the cheeses. Keep
the cooler in the shade, but not in the trunk
of the car, where temperatures get far too
hot for delicate French cheeses. If possible,
replenish the cooler with fresh ice every few
hours, until you are ready to enjoy your cool,
creamy gourmet cheese picnic! |
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July
2007 |
Are
you getting enough Vitamin D? |
| According
to the most recent reports, up to 90% of women
in America do not get the recommended daily allowance
of calcium to support bone health and ward off
osteoporosis. What's worse, even fewer realize
that many calcium-rich foods are not adequate
sources of Vitamin D - which the body needs to
absorb the calcium we take in. To be certain
you're getting enough calcium and Vitamin D,
include 3-4 servings of dairy foods like milk,
yogurt and cheese to
your diet, and take a daily supplement with 100%
RDA of Vitamin D. |
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June
2007 |
Turing
soy into a tasty treat |
| Protein
is the ideal food to fuel the body before or
after a workout. The body takes longer to break
down protein than carbohydrates, so you’ll
feel fuller longer. Aim for something delicious
and healthy, with additional vitamins and calcium,
like a serving of all-natural, growth hormone-free
Ile de France ® gourmet cheese. |
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May
2007 |
Protein
packs: a powerful workout punch |
| Protein
is the ideal food to fuel the body before or
after a workout. The body takes longer to break
down protein than carbohydrates, so you’ll
feel fuller longer. Aim for something delicious
and healthy, with additional vitamins and calcium,
like a serving of all-natural, growth hormone-free
Ile de France ® gourmet cheese. |
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April
2007 |
Ile
de France is hormone-free and delicious! |
| Savvy
Americans are more concerned than ever before
about artificial ingredients and unnatural
processes used to make the foods we eat. Good
news: Ile de France® cheeses are
naturally delicious! Strict French regulations
require us to use only all-natural ingredients
and growth-hormone free milk when we make our
authentic imported cheeses.
So, bon appétit and bonne santé (good
health)! |
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March
2007 |
The
first “Omega 3” rule of thumb:
think flavor! |
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January
2007 |
The
flavor and texture of whole grain breads
and crackers can be so overpowering... any
advice? |
Whole
grains are all the rage now, and for good
reason. Eating them can help the gastrointestinal
system function better, and may reduce the
risk of heart disease and some cancers. But
their flavor and texture can overwhelm other
ingredients on a cheeseboard. To complement
whole grain breads and crackers, choose bold
accompaniments like spicy chutneys, and opt
for creamy, flavorful cheeses like Ile de
France Camembert and Brie.
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May
2006 |
Avoiding
Trans Fats for good heart health |
Research
has confirmed that eating a diet high in
trans fatty acids – found in margarine,
fried food, packaged baked goods and other
convenience foods and mixes – can
clog arteries and raise heart disease risk.
The good news is that all Ile de France cheeses are
naturally either trans fat-free or contain
only traces of trans fats. |
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