giovedì 2 ottobre 2014

Food Tank’s Fall Reading List: 20 Great Books About Food

From sustainable seafood to ethical eating to field guides for food activists, these books highlight innovative and creative methods that are creating a better, more sustainable food system. (shutterstock)
Food Tank has selected 20 books that entertain, inform, and reaffirm the importance of food and agriculture. From sustainable seafood to ethical eating to field guides for food activists, these books highlight innovative and creative methods that are creating a better, more sustainable food system while educating and informing eaters and consumers.
The authors and editors that have contributed to this list make up some of the world’s leading experts on food justice and sustainable eating. Food Tank hopes the facts and information in these books will not only inspire people already involved in the food movement but also encourage readers to share and educate others.
American Catch by Paul Greenberg
In 2005, five billion pounds of seafood were imported into the United States. Greenberg takes a deep look into the seafood hubs of the U.S. and attempts to explain why 91 percent of the seafood North Americans eat is, in fact, imported. Through analyzing current crises, oil spills, and mining projects, Greenberg present solutions for a more sustainable future.
This book has compiled case studies, resource checklists, and interviews with experts in order to help readers transform their rooftops into a fully functioning green space and a way to feed their family. There are three sections covering rooftop gardens, rooftop farms, and the rooftop agriculture industry that cater to various scales, goals, and skill levels. If you have ever dreamed of transforming your roof into a green space, this is the expert guide for you.  
Ethical Eating in the Postsocialist and Socialist World by Yuson Jung, Jakob Klein, Melissa Caldwell
Buzzwords like organic, free range, and local have gained popularity, and eaters are focusing more on how food is produced and cultivated. This book explores the concept of “ethical food” and how the movement started in postsocialist and socialist societies. More specifically, it covers food systems and consumption of food in Bulgaria, China, Lithuania, Russia, Vietnam, and Cuba.
McMahon traces global food trends throughout history to identify patterns that may have contributed to current turmoil in the global food market. In some countries, obesity is rising at alarming rates while food is scarce in others. McMahon outlines the patterns that exist in a “feeding frenzy” and presents actions to create a more sustainable food system.
Food Between the Country and the City by Nuno Domingos, José Manuel Sobral, and Harry G. West
This book analyzes how the concepts of country and city in relation to food have changed the dynamic of how food is produced and sustained. This book looks at food on all production scales using ethnographic studies of peasant homes, small family farms, urban gardens, community gardens, state food industries, and large corporate supermarket chains.
Honoring the 1982 work of Jack Goody and his book Cooking, Cuisine, and Class: A Study in Comparative Sociology, this book looks at the evolution of food in a global context. As food is becoming more homogenized across the world and more restaurants and corporations are becoming transnational, there is a dramatic shift in the food people consume. This book compares locally and culturally specific methods of cultivating and eating food with transnational processes.
After serving as the manager of the Toronto Food Policy Council for ten years, Wayne Roberts chronicled his experiences and interactions with local food experts in the Food for City Living guide. Roberts has helped improve public health and environmental awareness in his community, and now he shares his experiences with readers.
This three-volume electronic book was compiled by chefs who are using innovative methods to integrate new and exciting local foods into their established cuisines. Jonsson pairs personal recipes with in-depth interviews with expert chefs. Readers can begin to understand the passion and intrigue behind the dishes they will soon create.
Frenkiel and Vindahl journeyed around the world with their daughter Elsa in search of delicious, nutritious vegetarian and vegan food. From hunting for vegetarian restaurants in Beijing to bean sprout pad thai for lunch in Thailand, this book is a compilation of their experiences with easy-to-find ingredients and simple recipes.
From Berlin to Kansas, Fromartz searches for the perfect loaf and shares his love for bread. He chronicles his experience in France working at a boulangerie, where he created a deeper understanding of bread from seed to table. During his travels he met with historians, farmers, sourdough biochemists, millers, and more. This book is a result of his journey and takes a deep look into the story of handmade bread.
According to Winston, the way companies currently operate will not allow them to keep up with the current and future challenges of climate change, scarcity, and transparency. He suggests companies need to make “the big pivot.” Winston provides ten strategies for leaders and companies to be sustainable and successful for the future using stories from Unilever, Nike, Walmart, and other major companies.
It can be difficult for meat-eaters to find ethically produced meat. Factory farms and fast food restaurants offer quick meals, but at what cost? Patrick Martins, founder of Slow Food USA and Heritage Foods USA, has much to say about sifting through all the packaging nonsense and determining whether or not meat is sustainably produced. With this knowledge, Martins encourages readers to engage in more sustainable consumption.
The Handbook of Food Research by Anne Murcott, Warren Belasco, and Peter Jackson
This book is a collection of essays from sociologists, researchers, and academics discussing food psychology, politics, history, geography, and economics. It contains some of the most recent and groundbreaking research in food science. Experts investigate topics such as the way globalization affects the food supply, understanding famine, the social meaning of meals, and more.
The Market Gardener by Jean-Martin Fortier
Les Jardins de la Grelinette is a 1.5-acre farm in Quebec, Canada run by Jean-Martin and Maude-Helène Fortier. Through their low-tech, high-yield cultivation practices they provide produce to more than 200 families. This book focuses on their methods of growing better rather than growing bigger.
Harrigan researches the global food price spikes from 2007 to 2011 as a trigger to the Arab Spring Revolution in 2011. This book provides a political and economic analysis of the history of food security in the Arab world, including the geopolitics of food. Harrigan examines food sovereignty in the Arab world and how it has driven domestic food production as well as land acquisition overseas.
The Soil Will Save Us by Kristin Ohlson
This book focuses on soil, an often overlooked resource. According to Ohlson, 80 percent of the carbon in the world’s soil has been lost. This book argues that soil is “our great green hope” and that by reestablishing carbon-fixing microbes in the soil, the Earth has a chance at reversing some of the effects of global warming.
To Eat with Grace, a selection of essays and poems from Orion Magazine
Orion Magazine has selected past articles and poetry that best exemplifiy what eating with grace truly means—staying connected with fellow humans. Personal relationships and connections can sustain eaters just as much as the food one eats. To Eat with Grace shows how there are many different ways food can nourish the body.
Waste Matters edited by David Evans, Hugh Campbell, and Anne Murcott
An alarming 1.3 billion tons of food is wasted globally each year. The authors of this book look at waste through sociological, economic, and cultural lenses in order to give the reader a full understanding of the current waste problem. The book explores issues such as social practices, the way food and waste are circulated in society, and dumpster diving. It highlights various initiatives and programs that aim to decrease the presence of food waste globally.
People do not often consider plants as having “awareness” of the environment around them, but Dr. Danny Chamovitz, a biologist, would disagree wholeheartedly. By analyzing plant biology and diversity, Dr. Chamovitz is able to ascertain parallels between humans and plant species. He concludes humans may be more similar than the reader would think.   
This book explores the intersection between food and body. Why We Eat, How We Eat recognizes eating as a tool for building relationships, silencing hunger, and more. This multi-disciplinary approach to how people eat may illuminate new ideas and perspectives that readers have ignored in the past.

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Not all calories are created equal.
Different foods go through different metabolic pathways in the body.
They can have vastly different effects on hunger, hormones and how many calories we burn.
Here are the 20 most weight loss friendly foods on earth, that are supported by science.

1. Whole Eggs

eggRalph Orlowski/Getty Images
Once feared for being high in cholesterol, whole eggs have been making a comeback. New studies show that they don’t adversely affect blood cholesterol and don’t cause heart attacks (12).
What’s more… they are among the best foods you can eat if you need to lose weight. They’re high in protein, healthy fats, and can make you feel full with a very low amount of calories.
One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased satiety and made them eat less for the next 36 hours (3). Another 8 week study found that eggs for breakfast increased weight loss on a calorie restricted diet compared to bagels (4).
Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.

2. Leafy Greens

Leafy greens include kale, spinach, collards, swiss chards and a few others. They have several properties that make them perfect for a weight loss diet.
They are low in both calories and carbohydrates, but loaded with fiber. Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall (5).
Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies (6).

3. Salmon

Oily fish like salmon is incredibly healthy. It is also very satisfying, keeping you full for many hours with relatively few calories.
Salmon is loaded with high quality protein, healthy fats and also contains all sorts of important nutrients. Fish, and seafood in general, supplies a significant amount of iodine.
This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally (7). Studies show that a huge number of people in the world aren’t getting all the iodine they need (8).
Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease (9, 10).
Mackerel, trout, sardines, herring and other types of oily fish are also excellent.

4. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts. Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.
What’s more… these types of veggies also tend to contain decent amounts of protein. They’re not as high in protein as animal foods or legumes, but they’re high compared to most vegetables.
A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight. They are also highly nutritious, and contain cancer fighting substances (11).

5. Lean Beef and Chicken Breast

Meat has been unfairly demonized. It has been blamed for all sorts of health problems, despite no good evidence to back it up.
Although processed meat is unhealthy, studies show that unprocessed red meat does NOT raise the risk of heart disease or diabetes (12, 13). According to two big review studies, red meat has only a very weak correlation with cancer in men, and no correlation at all in women (14, 15).
The truth is… meat is a weight loss friendly food, because it’s high in protein. Protein is the most fulfilling nutrient, by far, and eating a high protein diet can make you burn up to 80 to 100 more calories per day (16, 17, 18).
Studies have shown that increasing your protein intake to 25-30% of calories can cut cravings by 60%, reduce desire for late-night snacking by half, and cause weight loss of almost a pound per week… just by adding protein to the diet (19, 20).
If you’re on a low-carb diet, then feel free to eat fatty meats. But if you’re on a moderate- to high carbohydrate diet, then choosing lean meats may be more appropriate.

6. Boiled Potatoes

White potatoes seem to have fallen out of favour for some reason. However… they have several properties that make them a perfect food, both for weight loss and optimal health.
They contain an incredibly diverse range of nutrients, a little bit of almost everything we need. There have even been accounts of people living on nothing but potatoes alone for extended periods of time.
They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in blood pressure control. On a scale called the Satiety Index, that measures how fulfilling different foods are, white, boiled potatoes scored the highest of all the foods tested (21).
What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods instead. If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits… including weight loss (22).
Sweet potatoes, turnips and other root vegetables are also excellent.

7. Tuna

Tuna is another low-calorie, high protein food. It is lean fish… so there isn’t much fat in it.
Tuna is popular among bodybuilders and fitness models who are on a cut, because it’s a great way to keep protein high, with total calories and fat low.
If you’re trying to emphasize protein intake, then make sure to choose tuna canned in water, but not oil.

8. Beans and Legumes

Some beans and legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans and some others.
These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety. They also tend to contain some resistant starch.
The main problem is that a lot of people have problem tolerating legumes. For this reason, it is important to prepare them properly.

9. Soups

lobster soup iceland foodKatka Lapelosa
As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories. Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.
But you can also just add water to your food… by making a soup.
Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories (23, 24).

10. Cottage Cheese

Dairy products tend to be high in protein. One of the best ones is cottage cheese… calorie for calorie, it is mostly just protein with very little carbohydrate and fat.
Eating plenty of cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a relatively low amount of calories.
Dairy products are also high in calcium, which has been shown to aid in the fat burning process (25).

11. Avocados

Avocados are a unique type of fruit. Whereas most fruit is high in carbs, avocados are loaded with healthy fats.
They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil. Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may think.
Avocados are perfect as additions to salad, because studies show that the fats in them can increase the nutrient uptake from the vegetables 2.6 to 15-fold (25). They also contain many important nutrients, including fiber and potassium.

12. Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community. It is popular for use in condiments, like dressings or vinaigrettes. Some people even dilute it in water and drink it.
Several studies in humans suggest that vinegar can be useful for people who are trying to lose weight. Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day (26, 27).
One study in obese individuals also showed that 15 or 30 mL of vinegar per day for 12 weeks caused weight loss of 2.6-3.7 pounds, or 1.2-1.7 kilograms (28). Vinegar has also been shown to reduce blood sugar spikes after meals, which may lead to all sorts of beneficial effects on health in the long term (29, 30).

13. Nuts

Despite being high in fat, nuts are not inherently fattening. They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats.
Studies have shown that eating nuts can improve metabolic health and even cause weight loss (31, 32). Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don’t (33).
Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.

14. Some Whole Grains

Bread SlicedWikimedia Commons
Despite grains having gotten a bad rap in recent years, there are some types that are definitely healthy. This includes some non-gluten, whole grains that are loaded with fiber and contain a decent amount of protein as well.
Notable examples include oats, brown rice and quinoa. Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health (34, 35).
Rice, both brown and white, can also contain significant amounts of resistant starch, especially if cooked and then allowed to cool afterwards (36). Keep in mind that refined grains are a disaster, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.
If you’re on a very low-carb diet then you’ll want to avoid grains, because they are high in carbohydrates. But there’s nothing wrong with eating some of the healthier grains if you can tolerate them and are not on a low-carb diet.

15. Chili Pepper

Eating chili peppers may be useful on a weight loss diet. They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies (37, 38, 39).
This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements. One study showed that eating 1 gram of red chilli pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers (40).
However, there was no effect in people who were accustomed to eating spicy food, indicating that some sort of tolerance can build up.

16. Fruit

Most health experts agree that fruit is healthy. Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t (41, 42).
Of course… correlation does not equal causation, so those studies don’t prove anything, but fruit do have properties that make them weight loss friendly. Even though they contain sugar, they have a low energy density and take a while to chew. Plus, the fiber helps prevent the sugar from being released too quickly into the bloodstream.
The only people who may want to avoid or minimize fruit are those who are on a very low-carb, ketogenic diet, or have some sort of intolerance to fructose.
For the rest of us, fruits can be an effective (and delicious) addition to a weight loss diet.

17. Grapefruit

One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly. In a study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3.5 pounds (1.6 kg) over a period of 12 weeks (43).
The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.
So… eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.

18. Chia Seeds

Chia seeds are among the most nutritious foods on the planet. They do contain 12 grams of carbohydrate per ounce, which is pretty high, but 11 of those grams are fiber.
This makes chia seeds a low-carb friendly food, and one of the best sources of fiber in the world (44). Because of all the fiber, chia seeds can absorb up to 11-12 times their weight in water, turning gel-like and expanding in your stomach (45).
Although some studies have shown that chia seeds can help reduce appetite, they have not found a statistically significant effect on weight loss (46, 47). However, given their nutrient composition, it makes sense that chia seeds could be a useful part of a weight loss diet.

19. Coconut Oil

Not all fats are created equal. Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides (MCTs).
These fatty acids have been shown to boost satiety compared to other fats, as well as increase the amount of calories burned (48, 49). There are also two studies, one in women and the other in men, showing that coconut oil led to reduced amounts of belly fat (50, 51).
Of course… coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea. So this is not about adding coconut oil to your diet, it is about replacing some of your other cooking fats with coconut oil.
Extra virgin olive oil is also worth mentioning here, because it is probably the healthiest fat on the planet.

20. Full-fat Yogurt

Another excellent dairy food is yogurt. Yogurt contains probiotic bacteria that can improve the function of your gut.
Having a healthy gut may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity. Just make sure to choose full-fat yogurt… studies show that full-fat dairy, but not low-fat, is associated with a reduced risk of obesity and type 2 diabetes over time (52).
Low-fat yogurt is usually loaded with sugar, so it is best to avoid that stuff like the plague.



Read more:  http://authoritynutrition.com/20-most-weight-loss-friendly-foods/#ixzz3EznQd9G1
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lunedì 3 giugno 2013

ricette: Tonno e Lenticchie

ricette: Tonno e Lenticchie
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domenica 6 novembre 2011


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Qanto sono contento di aver di nuovo il tempo di dedicarmi un po allo scrivere , devo ammettere che fare un progetto ecologico e qualcosa di lungo e laborioso in piu gli eventi della vita arrivano e sconvolgono tutto in un battito di ciglia ,

Ed eccomi qua due anni dopo ...   l'ultima volta che ho scritto un post nel 2009 ero entusiasta avevo appena fatto il blog e avevo due progetti che mi appassionavano molto il primo creare un centro turistico ecologico sostenibile dove si poteva vivere immersi nella natura con i suoi ritmi producendo ortaggi bio dinamici un punto vendita moderno al dettaglio  e prodotti lavorati tipo marmellate , conserve , salse con un laboratorio  bio ristorante  e scuola di cucina  una decina di camere immerse in un parco botanico con riviera d'acqua e giochi di fontane zampillanti tutto in 15 ettari di terreno nella Provance francese .

l'idea di offrire delle vacanze , brevi week end salutari dove si lavorava nei campi seminando accudendo fino alla raccolta. e si imparava delle ricette ancestrali  trasformando la materia prima nella cucina laboratorio ripartendo con la valigia piena di delizie e tesori della natura era e rimane un ottima idea

e che nel frattempo ho conosciuto e mi sono sposato con la mia compagna di vita e assieme abbiamo accolto la nostra piccola Lea che da poco ha compiuto un anno tutto questo tra un post e l'altro :)
chi l'avrebbe mai pensato ....

ora mi ritrovo ancora al punto di partenza ma con una determinazione ancora piu grande  e con un grande cambiamento interiore .


 quello che non c'e piu almeno per adesso e il progetto perche il terreno e la fattoria sono stati venduti .





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