Categories
Nosh

The Most Important Meal: Make it Count for Your Diet

Breakfast foods have the potential to start your day off right or blow your diet completely. If you do like I used to and eat sweets for breakfast, that’s not so good. However, if you make wise choices, you can start your day with a bang, get some great nutrients in your body, and set yourself up for a whole day of healthy eating.

I’ve put together a list of nine low calorie, great for your diet breakfast options. Use this list as a springboard for your culinary creativity.

1. Basic Green Smoothie

Green smoothie recipes are all over the Internet. Here is a basic recipe you can start with. Be warned though. If you have children, they might gasp in horror at the color. Place one banana, 1/2 cup of apples or berries, 2 cups of leafy greens, and some water in a blender. Mix until combined. I recommend you drink the smoothie right away because it becomes unappetizing if you let it sit too long.

2. Cowboy Eggs

I did not know how to make omelets for the longest time so instead I made a dish I called cowboy eggs. Beat 2 eggs in a small mixing bowl. Add 2 tablespoons each of chopped green peppers, chopped red peppers, and an onion. Cook the egg mixture in a cast iron or nonstick skillet until done.

3. Overnight Oats

If you love steel cut oats but don’t have time to let them cook for 30 to 45 minutes, overnight oats are your solution. Combine 1 cup steel cut oats, 1/2 cup dried cranberries (or other dried fruit), 4 cups of liquid (milk, almond milk, or water), and a dash of vanilla in your slow cooker. Cook overnight on low for 6 to 8 hours.

4. Good for You Egg Muffins

Although I used to love McDonald’s Egg McMuffins, I gave them up when I switched my diet. An easy way to get the taste without the calories is to toast a whole wheat English muffin, scramble an egg or two, and place the eggs between the two muffin halves. It’s a great on-the-go breakfast.

5. Greek Yogurt with Add-Ins

A quick breakfast that takes little thought (which might be good for you in the morning before you fully wake up) is to mix plain Greek yogurt with one of the following add-ins:

– Berries

– Dried Fruit

– Slivered Almonds

– Dark Chocolate Chips

– Honey

– Sunflower Seeds

6. Last Night’s Leftovers

Believe it or not, there is no rule stating you have to eat traditional breakfast foods for breakfast. I often heat up a bit of leftovers from the night before and have them for breakfast.

7. Egg and Avocado Wrap

Because I’m not a fan of avocado by itself, I like to add it to other foods. Lay a whole wheat tortilla on a plate. Add 1/4 of a thinly sliced avocado to the tortilla. Scramble an egg or several egg whites in a skillet. Add the egg mixture to the avocado. Sprinkle with salt and pepper, roll up the wrap and enjoy.

8. Good Morning Stuffed Peppers

I reserve breakfasts like this for when I have time to cook a whole breakfast. For me, that’s usually on the weekends. Cut the top off the number of peppers you will be making. Get whatever color peppers you like.

Cook a bit of onion, one chopped tomato, and one garlic clove in water or olive oil until they are soft. Remove from the heat. Add 1 beaten egg per pepper to the vegetable mixture. Carefully pour the mixture into the waiting pepper. Cook at 350 degrees for 30 minutes.

9. Greek Yogurt Protein Pudding

This pudding is one you’ve got to prepare the night before for best taste. Mix 8 ounces of plain Greek yogurt, one scoop of your favorite chocolate protein powder, and 1 teaspoon of cocoa powder together. Refrigerate overnight and enjoy in the morning.

Categories
Nosh

Trick or Treat? How About Some Tricks For (Healthier) Treats!

It might seem odd for a dietitian to love Halloween so much, but I can’t help it. The energy in the air is so contagious! It’s all just so fun.

I’m supposed to be the big stick in the mud who reminds everyone how completely unhealthy a night devoted to candy is, especially for our beloved children. Did you know the average Trick-or-Treater collects an estimated 3,500 to 7,000 calories in candy? That’s almost three cups of sugar, depending on the candy. You (or your kid) would have to walk 180 miles to balance out those extra calories!

Sound the alarm, people! This is not a drill!

Here’s the thing, though: Halloween is really just one night. The average American child consumes 32 teaspoons (2/3 cup, over four times the daily maximum), of sugar every single day. That’s basically like going Trick-or-Treating once a week. Cut out the Trick-or-Treating on this one night a year, and we still have a huge health problem on our hands.

Still, the heavy emphasis on candy surrounding Halloween doesn’t help. If we get creative, it can be a fantastic opportunity to make holidays in general healthier without losing that wonderful spirit.

WHEN IT COMES TO GIVING OUT TREATS…

You don’t have to be the lame house that gives out pencils. No one gets excited about pencils. Consider these tips for balancing out healthy treats with a healthy dose of fun:

– If you’re going to stick with candy, at least go for the fun-size bars. Yes, the houses that give out full-sized bars are the talk of the town, but when kids are loading up pillow cases with candy, a smaller portion size can make a big difference.

– Look for brands without all of the “junk” in them. High fructose corn syrup, hydrogenated oils, dyes, and artificial colors can all be avoided with a little attention to the label. Candies without these ingredients will still contain refined sugar, but it’s a step in the right direction.

– Experiment with darker chocolates. Kids tend not to love super-dark varieties, but even a 72% can help increase antioxidants and fiber while minimizing added sugar.

– More and more, kid-friendly brands of non-candy foods are coming out with Halloween-friendly packages, but take a moment to consider whether they’re really much more nutritious. Fruit snacks, pretzel sticks, and graham crackers are also pretty empty calories that break down in the body quickly into sugar. Fruit leather made from 100% fruit (not juice), air-popped popcorn, or a mini fruit-and-nut bar make better options.

– Think outside the candy wrapper! Stickers, bouncy balls, temporary tattoos, and bubbles are just some of the ideas that are a bit more fun than a pencil or eraser, but not food-based. I tend to shy away from plastic trinkets that will likely wind up in the trash the next day, but something they can nevertheless be a nice alternative to candy.

– Consider going allergen-friendly this year, either with non-food treats or allergen-free ones.

WHEN IT COMES TO YOUR OWN CHILDREN….

– Drum up the fun by putting a larger emphasis on the fall season than Halloween itself. Go pumpkin and apple picking, spend a day on a farm, come up with homemade costumes together, or host a party full of healthier snacks and spirited activities.

– If you can, try to send them off trick-or-treating with small bags or baskets as opposed to large pillow cases.

– Rather than them trading candy with friends, encourage them to pare down their haul and donate ones they don’t like as much.

Freeze some to pull out later in the year: Gingerbread house decorating, Valentine’s Day, Easter, or just the occasional snack in the context of an overall well-balanced, nutrient-dense diet.

– Bake up a delicious dessert together that you can share with friends, family, or neighbors. It’s still dessert, but sharing it with many people can spread the candy out, and it gives you and your kids an activity to participate in together.

– Turn it into a competition! My sister and I would always try to see who could make their candy last the longest; it wasn’t at all uncommon for me to still be savoring my stash into the new year. (Guess you can’t take the dietitian out of the girl, huh?) If your child doesn’t have siblings, the same concept can be applied to cousins, friends, or even just a personal record carried from year to year.

In the end, it is just one night. Try not to let all of the spooky statistics paralyze you. Build a healthy foundation for your children every other day of the year, do your best to celebrate the holiday in creative ways, but not matter what, enjoy it.

Happy Halloween!

Categories
Nosh

Play It Safe By Eliminating These Foods From Your Grocery List

Certain foods have no place in your pantry or your refrigerator. The best way to avoid ever indulging in them is not purchasing them at all. While some may even seem healthy, if you look closely you’ll understand why they’re far from safe. As you prep for this week’s grocery trip, make sure you leave these items off the list:

1. Conventional Meat, Eggs, and Dairy

This is one of those no-brainers when it comes to choosing organic. Unless you’re buying locally and you’re completely sure that the farmer doesn’t use hormones or antibiotics, stick to organic.

Conventional livestock is often raised using hormones and antibiotics in order to hasten the growing process and get animals fatter quicker and to the market sooner. The sub-therapeutic use of antibiotics is still rampant in the animal husbandry industry in the U.S., meaning that animals are fed a steady diet antibiotics in their daily feed whether they are sick or not. In all, around 80 percent of all antibiotics sold today in America are fed to livestock. This overuse of antibiotics has led to antibiotic resistance. Each year, according to the Centers for Disease Control and Prevention, nearly 2 million people become infected with antibiotic resistant infections and 23,000 people die from those infections. The bottom line is that the overuse of antibiotics today is rendering what used to be life saving drugs, ineffective against deadly infections.

2. Margarine

Margarine is so 1985. It was all the rage a few decades ago because people thought that saturated animal fats would cause early death. And while the jury is still out on saturated fats, we know that trans fats, found in foods like margarine, are awful for your health. Trans fats clog your arteries by increasing LDL or bad cholesterol and lowering HDL or good cholesterol. Margarine is manmade junk food that’s more of an industrial experiment than real food. And lets not forget it’s high in sodium.

3. Donuts

While they may be yummy, it’s no secret that donuts aren’t exactly healthy. Like many other highly processed baked goods, as well as the cholesterol double whammy listed above, donuts contain trans fats. Remember trans fats are that partially hydrogenated concoction that will cause you to keel over into your coffee. Donuts also contain tons of sugar, artificial colors and flavors, and virtually no nutrients. That means you over indulge on that Boston cream or powdered beauty and in an hour you’ll be hungry again.

4. Processed Meats

While we discussed the problems with conventional meats above, it’s worth mentioning processed meats separately because they’re so bad. Processed meats like hot dogs, salami, and bacon contain nitrites and nitrates, a preservative that gives them their bright pink hue. They make the meat more appetizing but they’re a doozy for your health. These chemical additives have been linked to cancer. One study even found that eating a hot dog a day can increase your risk of colorectal cancer by 21 percent, shockingly – more than smoking cigarettes.

5. Artificial Sweeteners

Artificial sweeteners are a frightening invention that’s used in everything from diet soda to sugar-free candies, but they’re terrible for your health. Aspartame, saccharin, and sucralose are just a few of the offenders with brand names like NutraSweet, Sweet’N Low, and Splenda. The jury is still out as to whether artificial sweeteners are linked to cancer, but they have showed signs of increasing your risk of metabolic syndrome. According to Harvard Health, regular consumption of diet drinks is linked to a 36 percent greater risk of metabolic syndrome and a 67 percent increased risk for type 2 diabetes.

6. Microwave Popcorn

Most microwave popcorn is not only made from genetically modified corn, which is usually grown with healthy dose of pesticides like glyphosate (which was declared by the World Health Organization as ‘probably carcinogenic‘ to humans), and it’s also made with a host of nasty additives. And that fake butter flavor, it comes from diacetyl, which has been linked to lung disease. Popcorn is also loaded with artificial flavors and colors, not to mention inordinate amounts of salt and zero nutritional value. If you want to eat popcorn, buy the organic variety, pop it yourself, toss it with some olive or coconut oil, add a few pinches of sea salt and you’ve created a delicious snack (I even sprinkle some nutritional or brewer’s yeast over my popcorn for added umami flavor).

Categories
Nosh

Urban Farming is Thriving – But are the Fruits of Its Labor Safe to Eat?

Urban fruit trees are by all accounts beneficial to urban dwellers. They have virtually no carbon footprint, especially if the plants and trees are free of pesticides. What’s more, if you grab a garden peach on your morning walk to work, the fruit is 100 percent local. By enjoying an apple grown on a tree in your yard rather than one flown in from New Zealand, you’re reducing your impact on the earth significantly. Not to mention that fruit trees are visually pleasing and make for a pleasant walk through the city.

But is urban fruit safe to eat? And is it as healthy as fruit grown in the countryside?

Contaminants in Urban Soil

Cities are inherently more polluted than the country. From busy roads to industrial waste and leaky gas tanks, chemicals abound. But the news isn’t all bad.

While these chemicals can leave less than desirable traces of arsenic, lead, and other heavy metals in the soil, that’s most likely where they’ll stay. According to Acta Horticulturae Workgroup, heavy metal concentrations in fruit from trees tend to be very low even if they are grown in contaminated soil because the fruit doesn’t come in contact with the ground or soil. Others even claim that urban grown fruit is even less contaminated with pollutants than fruit that is grown by big agriculture because it’s not chemically treated with pesticides, fertilizers or post-harvest treatments.

Airborne Pollutants Are Different

While soil pollutants don’t end up polluting the fruit, airborne pollutants are a different matter entirely. Airborne pollutants can cling to the skin of that juicy plum and the potentially dangerous pesticide residue can get into your lungs. That’s why it’s best to avoid fruits from trees and bushes that are planted in heavy industrial areas or next to busy roads where all the exhaust has most likely taken its toll.

Digging into the Soil Directly

It’s also different if you’re an urban gardener digging into contaminated soil directly. Urban growers can be exposed to soil contaminants by direct contact with the soil. These contaminants are particularly harmful to children that are still developing. So it’s important to get to know the history of the site where you’re gardening.

For instance, was it once the site of a dry cleaning operation, gas station or industrial factory that used a number of potentially dangerous chemicals? If that is the case it may be best to stay clear. Do some research and get your soil tested with a simple kit (you can order them online), then you’ll know exactly what’s in your soil.

Other best practices for gardeners include wearing gloves, taking care not to track dirt into the house, and thoroughly washing produce. Also, consider adding topsoil and mulch to crops to reduce soil dust and using raised beds to garden when the soil just isn’t up to snuff.

Skip the Pesticides

Whether you’re enjoying a pear grown in the city or the country, pesticide residue is still an unwelcome addition to any piece of fruit. Do some due diligence and ask around if the tree you’re about to harvest fruit from has been treated with pesticides or look for signs that denote it’s been sprayed.

Urban or rural, when it comes to growing and eating fruit, avoiding synthetic pesticides is the healthiest choice for you, your family and the planet. While it’s difficult to control the amount of contaminants that may be found in the soil and those that go airborne from a car’s exhaust, you can control or preferably eliminate toxic, synthetic pesticides, especially if you’re growing the tree at home. Not only do they further contaminate the soil and groundwater, they contaminate the fruit or vegetable making it less healthy for our planet and human consumption.

Urban fruit isn’t perfect. It can contain contaminants. But in most cases, these toxins don’t actually make it into the fruit, they stay put in the soil. This means that heavy metals like lead, cadmium, and arsenic don’t contaminate the tree. What’s more, if you grab a hanging apple on your walk to work, you’re eating about as local as you can get. That piece of fruit would just go to waste if it fell to the ground or no one ate it.

The bottom line is it’s probably safe to eat urban fruit, especially if the tree is free of added pesticides. If you want to be extra cautious, rinse it thoroughly before you chomp down. Enjoy the best of the local bounty by eating some urban fruit.

Categories
Nosh

Reacquainting Children With the Origins Of Their Food

More and more often when you ask an urban child where that crunchy carrot came from, they’ll respond that it came from the grocery store. And that egg, well, it came from an egg carton. Many kids have no connection to where their food comes from before it hits the retail shelf. That’s why it’s our responsibility to show the younger generation that many of their favorite foods in fact came from the garden, the farm, the sea, or from animal production. Here are some tips for reintroducing kids to their food’s origin:

Visit local family farms.

If you look in the right places, you’ll find ample opportunity to visit small, local farms (Google your city name and “local farms”). In season, many farms allow you to come pick your own produce like strawberries, blueberries and tomatoes. In October, you can head to the pumpkin patch to show your little ones how pumpkins grow and discover unique heirloom varieties that you may not see at your local store. Or visit an apple orchard for fresh pressed cider and caramel apples in the fall.

Hit the farmer’s market.

The farmer’s market is the perfect activity for the kids. It’s entertaining and educational. Introduce your kids to the farmers and ask them a few questions. Ask the farmers how their vegetables are grown, do they use synthetic pesticides, or how do they control common pests? Or what’s currently in season? And if you are buying meat, ask them how the animals were raised. What did they eat, did they eat their natural diet? Did the animal live a happy, normal life outdoors? Many farmers will even show you pictures of their farm! You might also want to point out to your child what these farmers don’t use in their food production like synthetic pesticides on fruits and vegetable or hormones and antibiotics to raise the animals for meat. And share the dangers that these food additives pose to human and planet health.

Just by introducing your kids to the local farmers, they’ll get a first person lesson in food production. It will also underscore the importance of knowing where your food comes from and how it is grown, rather than just blindly shopping at a grocery store.

Make your own pantry staples.

Teaching kids about how foods are made is as easy as making them yourself. Making your own bread with the kids is a fun hands-on activity and an easy way to get them involved. Homemade cheese and butter are other great options. And after you put in the work, you’ll get to enjoy the food, which shows your kids early on that these foods take effort and shouldn’t be eaten mindlessly. Instead, that slice of just baked bread with homemade butter should be a cherished experience rather than just a meal.

Join a community garden.

More and more community gardens are popping up in neighborhoods and they’re a great way to teach your kids about gardening. This is especially helpful if you don’t have a green thumb and you need a little help from your community. Community gardens also bring the neighborhood together. When it’s time to harvest that batch of summer squash or that bumper crop of green beans, you can come up with fun recipes that involve the kids.

Keep a chicken coop.

I can’t think of anything better than cracking a fresh, local egg and seeing that bright orange yoke within. Local eggs aren’t just pretty, they’re much tastier and healthier for you and for many urban dwellers, they’re the only farm animal that’s a real option. While a chicken coop is a lot of work, it’s doable even for those that never thought themselves a farmer. Your kids can help feed the chickens and even clean the coop!

Grow a kitchen herb garden.

Fresh herbs don’t come from wasteful plastic containers at the grocery store. In fact, fresh herbs are an easy addition to your lifestyle, even if you’re the furthest thing from a gardener. Growing a kitchen garden is a fun project for your little ones. Clean out a discarded egg carton and then rip off the top. Add a few spoonfuls of top soil with a number of herb seeds. As your child’s kitchen garden grows, you can transplant them into larger containers. And every time you need fresh herbs for a recipe, your little one gets to tear off the requested amount. This simple act will also save you money at the grocery store check out.

Can with the kids.

Even canned foods don’t have to come from the grocery store. In fact, your family can learn to can. Whether those heirloom tomatoes come from the backyard, your local CSA (Community Supported Agriculture farm), or a neighborhood garden, canning is a great way to show the kids how to use and preserve an over abundance of food throughout the year. Pickling cucumbers is another easy way to show your kids that pickles are actually made from cucumbers. You can also pickle okra, carrots, beets, onions (my favorite) and any number of tasty vegetables that come from the garden.

Choosing a few of the ideas above can help you introduce your little ones to the source of their food that’s beyond the grocery store.

Categories
Nosh

Caffeine and Its Role as an Ergogenic Aid

Many American’s drink a cup or two of coffee every morning just to get them awake and to function properly. On some days, you can definitely find me in this crowd, especially if I was up all night tossing and turning. Now I want to tell you about another use of caffeine and that is its role as an ergogenic aid.

Now you might be thinking, what in the world is an ergogenic aid? Many people that are not into sports and many that are into sports may never even of heard the term ergogenic aid before. An ergogenic aid is a substance that has been clinically proven to provide statically significant benefit to athletic performance. These benefits may come from enhanced speed, strength, power, reaction time, focus, etc.

To find out if something is an ergogenic aid, you preform a test with a control group (placebo group) and then you preform the same test with they same type of individuals (controlling for age, sex, weight, etc basically as many factor as you can to make sure the groups are as close as possible to limit anything that may skew the results) but the only thing that is different is that you give them the substance that which you are testing to see if it is an ergogenic aid.

Then the researchers will compare the two groups and see if there is any statically significance to taking the tested substance. So do you want to know how caffeine did as an ergogenic aid, now that you know what an ergogenic aid is?

Before we get to the result, we have to look at the types of caffeine. The two most common types of caffeine that are tested are coffee and anhydrous caffeine (the type of caffeine mostly common added to pre-workout formulas).

Results from the articleCaffeine and Sports Performance from the Applied Physiology, Nutrition and Metabolism Journal found that performance benefits can be seen with moderate amounts (~3 mg x kg body mass) of caffeine and that these benefits can be found in a wide variety of sports, including endurance events, stop-and-go events and sports involving sustained high-intensity activity lasting from 1-60 min (e.g., swimming, rowing, and middle and distance running races).

Results from the article Ergogenic Effects of Caffeine and Sodium Bicarbonate Supplementation on Intermittent Exercise Performance Preceded by Intense Arm Cranking Exercise by the International Society of Sports Nutrition found that caffeine improved intermittent exercise performance and lowered perceived exertion after intense arm cranking exercise.

Results from the article Effects of Coffee and Caffeine Anhydrous on Strength and Sprint Performance from the Journal of the International Society of Sports Nutrition found that neither coffee nor caffeine anhydrous improved strength outcomes to a greater extent than the placebo group.

The International Society of Sports Nutrition stand on caffeine and performance are the following:

1. Caffeine is effective for enhancing sport performance in trained athletes when consumed in low-to-moderate dosages (~3-6 mg/kg) and overall does not result in further enhancement in performance when consumed in higher dosages (≥ 9 mg/kg).

2. Caffeine exerts a greater ergogenic effect when consumed in an anhydrous state as compared to coffee.

3. It has been shown that caffeine can enhance vigilance during bouts of extended exhaustive exercise, as well as periods of sustained sleep deprivation.

4. Caffeine is ergogenic for sustained maximal endurance exercise, and has been shown to be highly effective for time-trial performance.

5. Caffeine supplementation is beneficial for high-intensity exercise, including team sports such as soccer and rugby, both of which are categorized by intermittent activity within a period of prolonged duration.

6. The literature is equivocal when considering the effects of caffeine supplementation on strength-power performance, and additional research in this area is warranted.

7. The scientific literature does not support caffeine-induced diuresis during exercise, or any harmful change in fluid balance that would negatively affect performance.

If you’re looking for an easy and inexpensive way to increase your athletic performance, you might consider looking into coffee or caffeine anhydrous as a pre-workout. Most pre-packaged pre-workout do not tell you the amount of each ingredient that is in it, instead they use a proprietary blend so you are unsure of what you are really getting.

Please seek the medical advice from your doctor or physician before starting any workout, diet or nutritional supplement.

Other References:

http://www.jissn.com/content/7/1/5

Categories
Nosh

Are There Really Masculine And Feminine Foods?

When it comes to food, men and women have very similar nutritional needs. Sure, the average man needs to consume more calories than the average woman, and the two sexes need slightly different quantities of protein, carbs, fats, vitamins, minerals, and fiber. But the general rule that you are what you eat applies to everyone: eat healthy foods and you’ll be healthy, eat unhealthy foods and you’ll be unhealthy.
Interestingly, when it comes to our perceptions of food, specifically what’s healthy and what isn’t, sex differences play a big role. And there’s another expression (one you probably haven’t heard until now) that might be even more accurate: “You eat what you are.”
Luke Zhu and his colleagues at the University of Manitoba ran a series of experiments designed to measure how sex stereotypes affect our perceptions of the healthiness and attractiveness of food. (Their article, which was published in 2015 in the journal Social Psychology, was cleverly titled “Macho Nachos: The Implicit Effects of Gendered Food Packaging on Preferences for Healthy and Unhealthy Foods.”)
In their first experiment, they asked subjects to rate the “masculinity” or “femininity” of a variety of foods prepared in two different ways: baked chicken versus fried chicken, baked fish vs. fried fish, regular potato chips versus light potato chips, baked potato versus French fries. As I’m sure you can guess, people rated the unhealthy options (fried or full fat) as masculine and the healthy (baked or light) as feminine.
In the second experiment, the researchers took identical blueberry muffins and packaged them in four different ways: feminine (with an image of a ballerina and the word “healthy” on the wrapper), masculine (an image of men playing football and the word “mega” on the wrapper), gender-neutral (nothing stereotypically manly or girly on the package), and gender-bending (the word “healthy” with the football players, or “mega” with the ballerina).
Chalk up another victory for stereotypes. When the written message and the image were in sync, “both male and female participants rated the product as more attractive,” wrote the researchers, “and said that they would be more likely to purchase it.” Nobody was interested in the gender-bending option at all. In fact, people said that the sex-stereotyped product tasted better than the one with mixed messages (even though all the muffins were identical).
Advertisers understand the “you-eat-what-you-are” idea quite well and they tailor their messaging accordingly. When was the last time you saw a muscular man in a commercial eating yogurt? And most of the people eating big, thick burgers dripping with bacon and cheese are men. There are a few exceptions, but when a woman eats a burger like that, she’s usually wearing a bikini and eating in a very sexy way in slow motion—an approach that tends to appeal to male viewers.
Some brands are trying to buck the trends but it’s not easy. Women are far more likely than men to buy zero calorie soda. But Dr. Pepper has been trying to change that with their Dr. Pepper Ten drink that’s aimed squarely at men only. As you can guess from the name, the drink has 10 calories rather than zero, which makes it significantly more masculine. And the TV ad campaigns feature a muscular, Arnold Schwarzenegger-type action figure dashing through the jungle, dodging bullets, shooting back, and taking time to punch a giant snake in the mouth. “Sorry, ladies,” they say, “Dr. Pepper Ten isn’t for women.”

Categories
Nosh

Oh, F@%! The F-Word Everyone On A Gluten-Free Diet Needs To Hear

No, not that F-word! Fiber!
Going gluten-free means cutting out a lot of foods, and with them, some very important nutrients. (See also: is gluten-free right for you?) One of these nutrients is fiber. Since a fiber-rich diet is arguably one of the best steps you can take toward improved health, that’s kind of a big deal. Eating enough fiber helps with digestion, cholesterol, blood sugar and insulin sensitivity, blood pressure, reflux, diverticulosis, and even immune health.
With many whole grains off the table when we’re talking gluten-free, we’re going to have to get a little creative. Fortunately, it’s actually a lot easier to keep your fiber up on a gluten-free diet than you might think.
The easiest change to make is to simply start reading labels on the products you already buy, which shouldn’t be much of a stretch since you’re probably already scrutinizing most labels. There are gluten-free products out there that actually have very high levels of fiber in them, you just have to know where to look.
The average woman needs 20-25 grams of fiber per day, while the average man needs 30-38, so you’re looking for a solid 7-10 grams per meal. Five grams is a bit of an over-generalized blanket recommendation for all products, since it will vary based on what else you plan to eat with it and what your individual needs may be, but it’s a solid place to start.
Oh, and check the ingredient list, too; if you see ingredients like “cellulose” or “inulin,” that means the company has added fiber and the product wouldn’t naturally be a good source without them. These added fibers have not been studied enough to know if they offer the same health benefits as naturally occurring ones.
Ultimately, though, products designed to mimic much-loved gluten-containing foods are not the most nutritious choices as diet staples. They’re great for making the transition to a gluten-free diet, and on occasion when you just have a hankering for a sandwich or slice of pizza. The rest of the time, the healthiest options are what we call “naturally gluten-free,” and they are easily the most nutritious sources of fiber for anyone, gluten-free diet or not.
FRUITS AND VEGETABLES. Did you know that 90% of Americans don’t eat enough fruits and vegetables? That’s basically everyone, and these nutritional powerhouses are amazing sources of fiber. Berries, cruciferous vegetables (Brussels sprouts, broccoli, kale, cauliflower, and cabbage), squash, green peas, and dark, leafy greens are particularly high. Stir a full cup of berries into your yogurt in the morning; chop up an apple into a big, spinach salad for lunch; snack on kale chips; or roast up some broccoli and cauliflower for dinner.
NUTS AND SEEDS. Keep a handful of almonds on-hand for easy snacking; make a trail mix with sunflower seeds, dried fruit and air-popped popcorn; use walnuts instead of croutons for a crunchy salad topper; and find any excuse to add fiber-rich chia seeds into your day. Just be wary of cross-contamination! Always read labels carefully and definitely shy away from the bulk bins. Oh, and stick with the seeds if you have a nut allergy.
BEANS, BEANS, THEY’RE…really high in fiber, too. Like, really, really high. Buy chickpea flour for baking and cooking, make a three bean salad and add lots of veggies, roast some chickpeas for a protein- and fiber-rich snack, or puree some white or black beans into brownies if you’re feeling extra-bold. One of my favorite sneakily-healthy desserts is a sweet twist on hummus; it’s great with apple slices (or, you know, a big spoon)!
GLUTEN-FREE WHOLE GRAINS. Wheat, barley, and rye are not the only whole grains in town, nor are they the most exciting. Pick up a bag of certified gluten-free oats, or explore “new” ancient grains like quinoa, black rice (one of my favorites!), buckwheat, corn, and teff. Most grains can be made in advance and stored for a few days in the fridge, so cook up one big batch and have them on-hand for easy meals throughout the week.
Remember, fiber is crazy-awesome, but part of what makes it so great is the fact that the body doesn’t properly digest it. If you go too gung-ho on the fiber all at once, your body will likely revolt in the form of bloating, cramps, and constipation. Not fun. Start slow and drink lots of water as you go, and you should be just fine.
Gluten-free, like many restrictive diets, does put you at risk for certain nutrient deficiencies, but only if you’re not careful. A little bit of planning and a revamped grocery list are all you need to stay on track. Happy shopping!

Categories
Nosh

Are You Ready To Give Meatless Mondays A Go?

The Meatless Monday project was started back in 2003 by a guy called Sid Lerner in association with Johns Hopkins University School of Public Health after the U.S. Surgeon General released the Healthy People 2010 report, which called for a 15 percent reduction in saturated fat in the American diet.
Since the majority of saturated fat in the American diet is of animal origin and abstaining from meat one day of the week is just about 15 percent of a week, the campaign was launched by encouraging people to give up meat one day each week to help reach this healthy living goal.
Why Mondays? Good question!
Research has shown that people are open to behavior change modifications on Mondays and view the start of the week as a good time to kick off a new healthy habit. While people tend to overindulge over the weekend, we generally view Mondays as a good day to get back on track.
The benefits of going meatless are numerous. Health benefits include:

  1. Reduced risk of heart disease and stroke: Making produce star of your plate has its perks. French researchers found that each daily serving of fruits or vegetables was associated with a 4 percent decrease in the rate of coronary heart disease, and a 5% lower risk of stroke.
  2. Reduced risk of certain types of cancer: There is evidence that red meat consumption increases the risk of cancer and that an antioxidant-rich diet filled with fruits and veggies decreases cancer risk. One day each week can make a big difference!
  3. Reduced risk of obesity for you and your family: The National Health and Nutrition Examination Survey of 2009-2010 showed that more than one third of US adults and more than one-sixth of kids were considered to be obese. Several studies have shown that people who consume plant-based diets weigh significantly less and have a lower body mass index than meat eaters. The fiber in fruits and veggies may help reduce overeating and keep you and yours at a healthy weight.
  4. Improve the quality of your diet: Going meatless one day each week encourages you to try other sources of protein, such as beans. Beans are an excellent source of vegetable-based protein, as well as essential minerals such as iron, zinc, and magnesium. Beans are also known to keep cholesterol levels in check and are rich in filling fiber.

In addition to health benefits, going meatless on Mondays can help you save on your food budget. I’ve heard time and time again that eating healthy is too costly. While it is true that shopping for healthy meat-based meals can be pricey, a nutritious meal where beans, veggies, or whole grains take center stage is way more cost-effective than a [linkbuilder id=”6440″ text=”fast food”] meal for the whole family.
It’s way easier than you think to try Meatless Mondays, and the world is catching on with 36 countries and counting in participation. For more info, including more delicious-looking recipes than you could probably ever try, as well as what’s going on in your local community check out Meatless Monday’s site.
Make a plan to go meatless next week. Monday will be here before you know it!

Categories
Nosh

7 Tips for Maximizing Your Farmer's Market Experience

If you care about eating locally, the farmer’s market is among your best assets. It’s also a great way of getting acquainted with the community in which you live. Meeting the locals is as easy as striking up a conversation with area farmers. Plus, you can discover the local delicacies that your friends and family may not know about and share at your next dinner party. The more time you spend at the farmer’s markets, the better you learn the tricks of the trade. Here are some tips to shopping like a pro at your local farmer’s market.

Ditch the list.

A farmer’s market experience is in many ways is the opposite of a grocery store experience. Instead of making a list ahead of time and forcing yourself to stick to the list, when you go to your local farmer’s market, it’s much more exciting to go with what’s in season and adapt your needs to what’s in season and available. You may cook broccolini instead of summer squash as a side or use sweet potatoes instead of zucchini in your stir fry. But by choosing what’s in season, you’re sure to get the best bang for your buck and the most delicious eats.

Go early.

The earlier you hit the farmer’s market, the more options you have to choose from, because hot, seasonal items sell out early. You’ll also get to sample and choose from the best looking produce. For example, if you want peak season Persian mulberries from my local farmer’s market, you’d better get there before 9 am or they’re likely to be sold out (some farmers keep them hidden under the table for special customers, so it pays to get to know your farmers and what they sell during the year!). Getting to the market earlier allows you avoid the crowds too. By 10am you’ll be dodging a hundred baby strollers. In the summer time, as the weather warms up the freshly picked produce begins to wilt. The bottom line is wake up, grab a cup o’Joe, and head to the market.

Bring small bills.

Don’t be the dude that asks a struggling local farmer for change for a 50 dollar bill, it’s poor form. What’s more, if you bring a bunch of cash you’re likely to overspend. Budget how much you can spend on your trip and take that much cash. And make sure you have small bills for the various small ticket items.

Establish relationships.

Getting to know your local farmers and establishing relationships is a great way to get to know your local community. It also allows you to get to really know the source of your food and how to make your dollar go further. Don’t be afraid or embarrassed to ask farmers questions. This is their lively hood and a good farmer or producer is proud of the work they do. In fact the good ones are thrilled to answer questions because they love what they do and want to share their passion and fruits of their labor with their customers. Ask about the use of pesticides if something is not listed as organic. Ask how to pick the best fruit or veggie you’re eyeing. Ask about animal welfare practices. Or simply ask how to prepare what you’re about to buy. Some of my best and simplest recipes have come from farmers!

Bring your own bags.

Plastic bags have been outlawed at my local markets, so I have to bring my own bags, but I know they haven’t been outlawed everywhere around the country. But in terms of sustainability and reducing your impact it’s always best to bring your own reusable bags. If you care about buying local, you likely also care about those worthless single-use plastic bags cluttering up landfills and littering our streets and oceans (which poison wildlife too).

Tip: Make sure that after you empty the local loot you throw your bags into the wash so they don’t gather bacteria and make you sick.

Certified organic or not?

If buying organic is important to you, look for certified organic farmers or even sections of a farmers market where all the vendors are certified organic. At my local market there is a whole section dedicated to certified organic farmers which makes it easy to shop only those farmers. However having said that, getting the certified organic label can be tough for many farmers. It’s expensive and can take up to four years to get. There are many local farmers who aren’t certified organic but don’t use toxic synthetic pesticides. It’s important to support those farmers too. If you aren’t confident if a farmer who is not certified organic grows their produce without the use of toxic chemicals, do some research online and find out exactly how their food is grown.

Be wary of frauds.

I hate to say it but not everyone at the farmer’s market is completely honest, though most are. If a vendor has fruits and vegetables that are obviously out of season or obviously not local, they’re probably trying to pull a fast one. Know the basics of what’s in season in your geographic location before you go so you don’t get fooled. If you’re not sure, ask the farmer whether they grew everything they’re selling. And no, that pineapple didn’t grow in Los Angeles.

The farmer’s market is a fantastic way to learn about local foods, discover new recipes and get to know your community. And if you know what you’re doing, you can purchase the best in local eats at a great price.