Nix the burger, baby!

If you're shaping up your diet before starting a family, ask your hubby to join you.

New research published in the American Journal of Clinical Nutrition suggests that consuming saturated fats may reduce sperm count.

Men with the highest intake (think hamburgers, fried foods, pizza - all things that your guy may love) had a 41% lower sperm count than those that consumed the least amount of saturated fats.

Lead author Tina Jensen, professor of environmental medicine at the University of Southern Denmark, speculates that those eating more of these fats might have other unhealthy habits that could affect fertility.

More research is needed to determine if changing a hopeful father's diet will solve the problem, but it can't hurt to bring back Meatless Mondays... and Wednesdays... and Fridays...


Article courtesy of Shape Magazine, April 2013

Upcoming Classes at Menne Nursery

Free upcoming classes at Menne Nursery, 3100 Niagara Falls Boulevard in Amherst:

Sustainable Gardening Practices
Saturday, June 8th at 10:00 a.m.
Presented By: Sharon Webber NYSCNLP
A sustainable garden is an earth friendly garden, one that works in harmony with nature by using techniques that improve the health of your garden while minimizing its negative impact on the environment. Organic gardening, composting, using native plants and integrated pest management (IPM) all play a role in a sustainable garden and they are fun to learn & easy to practice. Sharon Webber, a locally renowned freelance garden consultant, has worked as an educator for Cornell University's Cooperative Extension Service and is currently an adjunct instructor in the horticulture program at NCCC. She will introduce you to the basic elements of earth friendly gardening practices and open your eyes to improving your garden and environment. Reservations required. 


Edible Flowers
Saturday, June 22nd at 10:00 a.m.
Presented By: Lee Schreiner


Strawberry Preserves
Saturday, June 22nd at 2:00 p.m.
Presented By: Joyce Gallagher


Register for these classes by calling Menne Nursery at 693-4444

How much sugar are you drinking per day?

How much sugar are you drinking per day (whether in soda, sweetened iced tea, lemonade, energy drinks, in coffee, etc)? 

Pay attention today!! It's probably a lot more than you realize. 

Check out the sugar in Coca-Cola! 1 sugar cube is equal to 1 teaspoon...

Watch out for the sugar in sweetened yogurt too! 

That's a lot of sugar!

The stats in blue are alarming!! 

Keep in mind that all those beverages containing sugar really add up! 

Understanding PLU Labels

We have seen these types of pictures circulating around facebook several times the past week...

• Know labeling requirements: PLU labeling is optional so not all produce will have labels (however, *most* sold in grocery stores will have a PLU code).

• Understand GMO labeling: the 5-digit codes beginning with 9 are organic. The 5-digit code starting with 8 is for GMO food -BUT- manufacturers are not required to label genetically modified foods so they don't use that code & are using the 4-digit conventional code instead.

• Know common GMO crops: corn, soybeans, canola, cotton, sugar beets (ie: white table sugar), papaya, zucchini, and squash are the major GMO crops. Corn, soy & sugar beets (labeled sugar) are used in most all canned, boxed, bagged (ie: processed) foods. Also - meat, dairy & eggs from livedstock, which are fed a GMO grain diet. Buy 100% organic and/or opt for grass-fed / pastured meat, dairy & eggs. 

• Read labels thoroughly: if an item on an ingredient label is listed as 100% organic, it cannot be GMO as USDA regulation prohibits GMOs from being labeled organic. Also, look for these third-party organic certification agencies whose organic standards are stricter than the USDA... look for: QAI, Oregon Tilth, and CCOF. Also, look for the Non-GMO Project verified seal on labels.

• Shop local & grow your own: the best place to buy organically grown non-GMO produce, meat, dairy & eggs is from local farmers. Ask them questions, stop by their farm for a visit, join a produce or meat share & shop farmer's markets. Plant a small garden and grow your own food. If space is an object, you can do a considerable amount of growing on patios and/or rooftops using containers & vertical gardening practices. Get creative! Plant food in your landscaping: instead of only planting annual flowers on your beds, mix in some herbs & veggies too.

• Research, research, research. The food industry can be confusing & overwhelming. It changes constantly & so do the regulations and requirements, or lack thereof. If something seems to good to be true in the "big agra" food industry, research it, because chances are, it probably is... like the idea that manufacturers are placing the number 8 in their PLU codes to openly admit their produce is genetically modified... when they're not required to label GMOs, let alone use a PLU code.

Roasted Beets with Orange & Thyme

Ingredients
1 bunch of beets, scrubbed & peeled. Cut into 1-inch pieces.
1 teaspoon extra virgin olive oil
Coarse salt & ground pepper
1 teaspoon honey
1/4 cup orange juice
2 teaspoons fresh thyme leaves
2 teaspoons orange zest

Directions 
Preheat oven to 425. Place pieces of beets on large piece of foil on a baking sheet. Drizzle with olive oil and lightly season with salt & pepper. Fold foil around beets and crimp ends to form a packet. Roast until tender when pierced with a knife, about 45-minutes.

Transfer beets to a large bowl and drizzle with honey and orange juice. Top with finely grated orange zest and thyme leaves.

Serves 4.

Your weapon against cardiovasular disease!

"A healthy diet is one of the most powerful weapons against cardiovasular disease", says Rachel K. Johnson, Ph.D., R.D., a spokesperson for the American Heart Association. 

Aim for a wide variety of produce, since various fruits and vegetables provide different antioxidants. 

Whole grains like barley are also key, because they help contain soluable fiber that helps lower LDL cholesterol. 

As for protein, most protein should come from plant sources, and lean sources such as eggs, poultry and omega-3-rich fish.

Invest In Your Health, 1st!!

We frequently hear "eating healthy is expensive" or "I cant afford your lifestyle" - it's very simple and it's inexpensive.

Finances seem to be the #1 reason people would rather stay in their bad habits than change... and the solution (eating healthy) probably costs no more than your current spending on unhealthy foods. Our advice, INVEST IN YOUR HEALTH, first!

* Eat Less.

* Eat More Vegetables, fruits, whole grains & plant proteins - those are the things that keep you full! Eat less meat & dairy.

* Eat in season. Buy local. Shop farmer's markets. You'll pay more for foods that are not in season. Join a CSA; freeze or can the extra produce.

* Watch Your Portion Size. Eat the serving size, not more.

* Eat At Home. Learn to cook, if you don't know how. All you need is the ability to read and some healthy recipes.

* Make sacrifices in other areas of your budget, if need be... do we really need 300 television stations?! Go outside for entertainment (and for your health!).

* Don't Waste Food. According to a study conducted this past August, the average American family throws away half of their food (approximately $2,200 in food per family is thrown away annually). Would you throw $2,200 in cash in the garbage? If not, then don't throw your food away either!! Have leftover night. Freeze leftovers. Be creative in how you can use leftovers!


More Tips Here: http://www.huffingtonpost.com/2012/08/21/food-waste-americans-throw-away-food-study_n_1819340.html

And Here:
http://www.eatingwell.com/diet_health/weight_loss_diet_plans/how_to_lose_weight_on_a_budget?page=2&sssdmh=dm17.648377&esrc=nwewd012413

Bulgar Salad

Ingredients
1 cup bulgar wheat
1/2 bunch cilantro, chopped
1 cucumber, peeled and chopped
1 cup halved seedless red grapes
Juice of 1 lemon
2 tablespoons extra virgin olive oil


Directions
In a small saucepan, bring 1 cup water to a boil. Stir in the bulgar and 1/4 teaspoon salt, cover and let stand until the water is absorbed, about 30 minutes.

Transfer the bulgar to a large bowl. Stir in the cucumber, grapes, lemon juice, olive oil and cilantro; season with salt and pepper. Serve immediately or chill and serve later.