Healthy Foods

Food writer and author of The Goodness of Nuts & Seeds, Natalie Seldon has this advice for refreshing your diet this spring…

EAT THE RAINBOW

Sweep away the dull winter with spring’s colourful fruits and vegetables; a great way to load up on fibre, vitamins and other disease-fighting compounds. The pigments that give fruits and vegetables their colour are vital antioxidants. Include three or more colours in each meal; scramble eggs with spinach and red pepper, add strawberries and apricots to green salads, brighten up sandwiches with shredded carrot and rocket, and blend blueberries, peaches and banana into smoothies.

SLOW EATING

Make a commitment to regularly preparing fresh food and eating it at the table – cute placemats and all. Firstly, you’re worth it. Secondly, your body will thank you. Eating in front of the TV significantly increases your calorie intake, plus nutritional research evidence shows that eating out, or relying on ready-meals are almost always more likely to provide higher mounts of salt, unhealthy fats and calories than a meal you prepare yourself. Plus, once you have the store cupboard essentials, you’ll actually save money prepping at home. Bonus!
 
GET YOUR CRUNCH ON

Nourish yourself by including one of the hottest health trends of 2017, nuts and seeds to your diet. These versatile little guys pack a powerful nutritional punch, being high in healthy fats, fi bre and calcium, whilst providing an abundance of antioxidants and minerals. And just to help matters, their gratifying versatility and moreish richness lend themselves to a myriad of both savoury and sweet dishes, allowing us to conjure up all kinds of culinary magic on any given day. My new book The Goodness of Nuts & Seeds is full of simple and delicious recipe ideas. (Available now via Amazon, most book stockists and Chic et Tralala, Hollybush, Sevenoaks).

VEG FOCUS

It’s official, the healthiest diets in the world have one very important thing in common – they’re all based on plant foods rather than meat. Overwhelming evidence from studies around the world proves that plant foods are your most powerful allies in protecting against several lifestyle-related diseases such as diabetes, obesity and heart disease. Veganism has surged by 35% and is gaining serious momentum. Eating a diet high in veggies, beans, fruits and healthy oils, as well as fish and whole grains – aka the Mediterranean diet – is good for your brain as well as your bod. Shift towards a plant based diet by swapping legumes, meaty veg and tofu for animal products a few meals per week, or try meat-free Monday.

GO GREEN

Using fresh herbs is a great way to add extra flavour to your meals along with getting plenty of health benefits. For example coriander helps remove heavy metals from the body, parsley is rich in immune boosting vitamin C, and rosemary and sage are excellent memory enhancers. Fill your cupboards with healthy alternatives and buy seasonal produce as they are more likely to be even more nutrient dense, as well as more affordable.

FRESH START

Start your day off right with a glass of water and a freshly squeezed lemon or lime. This is a fantastic way to improve your digestion, alkalize your body, and boost your vitamin C levels to support healthy immune function and radiant skin. 

EAT YOUR WORDS

To change the way you think about food and bring the joy back into eating, you need to rethink the way you talk about it. Referring to any food as ‘good’ or ‘bad’ has no place in a healthy, balanced approach to eating. As a food writer, I know many people struggle to make peace with eating certain foods as we are programmed by the world around us to use powerful language to describe a range of food we eat. Indeed, an interesting change happens when you remove these negative connotations – you don’t feel the need to hastily shovel food in, or go back for seconds before your conscience catches up with you. You actually enjoy these foods even more, and therefore require them less. Win win!

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We all know to go easy on the sweet stuff, but what actually happens to your system when you indulge?

Fructose—the sugar that naturally occurs in fruit and is a component, with glucose, of high fructose corn syrup (HFCS) and table sugar—lights up the brain’s reward center, says pediatric endocrinologist Robert Lustig, MD, of UCSF Benioff Children’s Hospital in San Francisco. But over time, a diet packed with fructose (especially from HFCS) can make it tougher to learn and remember, animal research suggests. To stay in peak mental shape, try sticking with savory snacks.

By revving the brain’s reward and appetite center, fructose can interfere with feelings of satiety, research reveals. Translation: That extra cookie may not curb your craving after all.
Faster Aging

Too much sugar can hinder the repair of collagen, the buzzed-about protein that keeps skin looking plump, studies show. A steady diet of sugary treats can result in reduced elasticity and premature wrinkles. Indulge your sweet tooth with fruit instead. Experts say it’s A-OK to eat two to four servings of the natural sugar source each day.

IF YOU’RE CRAVING SOMETHING SWEET

It’s easy to get a quick sugar fix from foods that might be lying around (hello, blueberry muffins in the office kitchenette). Chances are, though, that you’re already eating way too much sugar; the average person takes in 22 teaspoons of sugar daily—more than three times the amount suggested by the American Heart Association. A growing body of research links the sweet stuff to high cholesterol and blood pressure, increased risk for cancer, diabetes, and heart disease, and—of course—excess weight gain. Plus, a sweet treat can cause a blood sugar spike and crash, leaving you feeling sluggish, moody, and hungry (again).

REACH FOR A PIECE OF FRUIT INSTEAD

You’ll be satisfied—we promise. “When you craving something cold, creamy and sweet, think healthier options like frozen bananas, grapes, organic fruit purees, or homemade frozen yogurt pops,” suggests Natalia Levey, certified health and nutrition coach and author of Cravings Boss. Low-fat Greek or plain yogurt with some fruit on top is another nutrient-packed option. “The yogurt provides calcium which is good for your bones and the berries are packed with immune boosting antioxidants,” says Keri Gans, RD, New York City-based nutritionist and author of The Small Change Diet

You add it to your morning cup of coffee or tea. You bake it into pastries, cakes, and cookies. You even sprinkle it all over your breakfast cereal or your oatmeal.

But that’s not all. It’s also hidden in many of our favorite “treats” that people consume on a daily basis, such as sodas, fruit juices, candies, ice cream, almost all processed foods, and even condiments like ketchup.

But how exactly does sugar work in our body, how much sugar is acceptable and what are the side effects of eating too much sugar on people’s health?

By now you may have heard the shocking news: Subway's “chicken” may contain just 50 percent chicken. The rest is filler, according to a report published by Time Magazine.

According to tests performed at Trent University in Canada, the company’s chicken strips and oven-roasted chicken contained just 43 percent and 54 percent chicken DNA, respectively, consisting otherwise of soy and other filler ingredients.

Subway denies the charges and has demanded a retraction from CBC Marketplace, yet admits it is “concerned by the alleged findings.” According to Subway, its chicken strips and oven-roasted chicken contain less than 1 percent soy protein.

The filler, it turns out, is a very long list of ingredients, however, a majority of it is soy protein. John Coupland, president of the Institute of Food Technologists, told Time Magazine.

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“Based on the data, that is a surprisingly large amount of soy … And it’s astonishingly high for something that you’re supposed to think is a real, whole piece of chicken.”

On average, fast food chicken contains about one-quarter less protein than home-cooked chicken breast, thanks to water infusions and fillers, and up to eight times more sodium.

Moreover, as noted in the program, while you’d never expect chicken to be a source of carbohydrates, fast food chicken, such as that from Subway, contain surprisingly high amounts of refined starches and sugars.

10 Foods For Energy and Performance

High level performers are always looking for strategies that will give them an edge in their field of endeavor. Athletes want to run a split second faster and jump an inch higher while business executives want to have sharper mental clarity and improved working efficiency. Specific meal timing and superfood strategies have been shown to optimize performance and recovery.

We all want to perform at our peak no matter whether we are a teacher, stay at home mom, doctor or athlete. It is also integral that we recover fast and effectively. The goal is peak performance and quick and effective recovery so we can get up the next day and do it all over again.

Optimize Your Performance:

Performance in any field depends upon high level mental activity and often kinesthetic activity whether that be running or jumping or eye-hand coordination. The keys for healthy function include good fats, anti-oxidants and clean protein sources.

Providing lots of clean healthy foods and meal timing properly can make a huge difference in your overall energy and daily performance. Use the principles in this article to help guide you in preparing your body for great energy and daily performance in your daily life.

Coconut:

This superfood is loaded with medium chain triglycerides (MCT’s) that break down for energy very easily. Unlike most fat sources which consist of long chain fatty acids these MCT’s do not depend upon bile and instead go right to the liver and are metabolized immediately for energy.

Muscle cells are also able to store MCT’s and use them immediately for energy during exercise sessions.

Bone Broth Protein:

Bone broth contains a wide variety of valuable nutrients including collagen, gelatin, hyaluronic acid, chondroitin sulfate, glycosamino glycans, proline, glycine, calcium, phosphorus, magnesium and potassium. These all help with the development of healthy joints, bones, ligaments and tendons as well as hair and skin (2, 3, 4, 5)

These nutrients are considered beauty foods because they help the body with proper structural alignment and beautiful skin and hair. They also help to prevent against injuries by strengthening joints, tendons and ligaments. Additionally, bone broth is great for the immune system.

If you are unable to make your own bone broth, than you can try our Bone Broth Protein which comes with the same benefits as homemade broth, but it’s even more versatile in so many recipes. Bone Broth Protein begins as a true bone broth liquid. It’s then dehydrated, making it into a concentrated source of high-quality, tasty powder.

Berries:

Berries are loaded with anti-oxidants and are low in sugar. Berries contain unique phytonutrients called anthocyanin’s that give them their strong pigments and allow them to handle intense sunlight. Consuming these anthocyanin’s helps our bodies adapt to stress effectively.

Be sure to get your berries organic as the thin skin makes them susceptible to pesticides and they are highly contaminated with dangerous pesticides when produced on conventional farms.

Spinach:

This superfood is loaded with blood purifying chlorophyll and the anti-oxidants lutein and zeaxanthin. Spinach also contains its own plant based steroids called phyoecdysteroids that boost the bodies ability to adapt to stress. Phytoecdysteroids are similar to insect molting hormones and have been shown to dramatically increase glucose metabolism.

This keeps blood sugar levels stable and minimizes the need for the critical fat-storage hormone insulin. Additionally, phytoecdysteroids increase human muscle tissue growth rates by 20% when applied in a culture medium.

Rice & Pea Proteins

For sensitive cases where people have pronounced sensitivities I prefer to use either a brown rice or pea protein. Pea protein appears to be the most hypoallergenic of all protein powders and has a 98% absorption rate. This combination of 1% brown rice and 99% pea protein has a great blend of branched chain amino acids, lysine and arginine for lean body tissue development and good circulation

Pea & brown rice protein has also been shown to be very easy on the digestive system and the protein is fairly quickly assimilated into muscle tissue. This is important because slower digesting and assimilating proteins have a greater chance of producing gas and making one feel bloated. Most plant proteins have poor assimilation rates but pea, brown rice and hemp proteins are the rare exceptions.

These are loaded with sulfur containing amino acids like methionine and cysteine which are critical for glutathione production. They are also a rich vegetarian source of branched chain amino acids. They contain essential fatty acids and edestin and albumin which are similar to the makeup of human blood and these help with critical functions like DNA repair.

Grass-Fed Butter:

Dairy from grass-fed cows is extraordinarily rich in essential fats and critical nutrients like vitamin K2 and magnesium. The best foods from this group include grass-fed butter and ghee which are loaded with anti-inflammatory fats and anti-oxidants.

Grass-fed butter and ghee are also rich in conjugated linoleic acid, which helps burn fat and is anti-carcinogenic. It is the best food source of the anti-inflammatory short chain fatty acid butyrate. Finally, it is full of choline which supports healthy brain and neurotransmitter production. I use butter and ghee generously each day. Look for Kerry Gold grass-fed butter here

Red Onions:

These are loaded with the flavonoid anti-oxidant quercetin. They also contain sulfur containing amino acids that boost cysteine and glutathione production within the body. They also have chromium which helps to regulate blood sugar levels.

Grass-Fed Beef:

Cows that are fed a 100% green diet are loaded with anti-oxidants like carnosine and essential fatty acids. Because cows have multiple stomachs and are able to fully digest grass (humans cannot) we are getting the benefits of this fully digested super-greens in a high protein food.

A fantastic source for grass-fed beef and pastured poultry is US Wellness Meats here

Avocados:

Avocados are loaded with good fats and carotenoid anti-oxidants like lutein and zeaxanthin. It is very easy on the digestive system and helps support optimal hormone function, muscle development and exercise recovery.

Raw Chocolate:

This is rich in good fats and polyphenol anti-oxidants for fuel and recovery. Chocolate contains theobromine which is a natural cardiovascular stimulant that helps improve circulation throughout the body.

Proper Meal Timing:

It is best to eat light before our times of performance to keep as much energy focused on the specific performance rather than on digestion. Instead of food, turn to water, as optimal hydration correlates very strongly with great performance. I try to stay super hydrated throughout the day and notice that as my water intake drops, my energy and mental acuity declines.

After the performance we want to have our largest meal to replenish our system with nutrients. Ideally, you have your largest meal at the end of your day as opposed to the beginning of your day. This helps your body to recover from the stresses of the day. You are in a relaxed position at this point, as you no longer have to work hard and perform, so it allows you to digest and absorb the nutrients you need more effectively.

This helps to take stress off of your gut lining and improves the integrity of your digestive system. When you eat in a hurry or have a large meal before a stressful event or a busy day, you compromise your digestive system and cause more inflammation in the body.

These ideas and much more I teach in our Navigating the Ketogenic diet program. Opt-in here for more details and a FREE video training series I give you on advanced strategies to improve your performance.

Fat Burning Foods Video

Food: Diet and Nutrition for a Healthy Back

As most patients are well aware, good nutrition and a balanced diet are important components of overall health. What may surprise people with back problems is that diet, nutrition and maintaining a healthy weight also play a major role in the back - including preventing many problems and healing from injuries.

The bones, muscles and other structures in the spine need good nutrition and vitamins so that they are strong enough to support the body and to perform their other functions. Using these nutritional guidelines, patients can integrate back-friendly vitamins and nutrients into their diets.

See also: Weight Loss for Back Pain Relief

Choosing the Right Foods for Optimal Nutrition

Eating a balanced diet that includes the right amount and variety of vitamins and nutrients will reduce back problems by nourishing the bones, muscles, discs and other structures in the spine. Particular importance is given to calcium, which can be obtained through a variety of healthy food choices as well as nutritional supplements.

See Sources of Calcium in Food

While a healthy diet calls for many vitamins and nutrients, this partial list highlights a number of healthy choices that can be directly beneficial for helping back patients.

Role of Vitamin or Nutrient Food Sources

Vitamin A:
An antioxidant that assists the immune system in fighting off diseases. It is good for the back because it helps repair tissue and in the formation of bone. It also helps the body use protein effectively.

Additionally, the body can convert beta-carotene into vitamin A. Beta-carotene can be found in dark green leafy vegetables and most orange vegetables and fruits. 

It's important not to get more then the recommended daily allowance of vitamin A, as too much can promote bone fractures. Beta-carotene does not increase the risk of fracture. 

Vitamin A can be found in beef, calf and chicken liver; dairy products like milk, butter, cheese and eggs; orange fruits such as apricots, nectarines and cantaloupe; orange or green vegetables such as carrots, sweet potatoes and spinach.

Vitamin B12: 

Necessary for healthy bone marrow and for the body - and the spine - to grow and function normally. Vitamin B12 can be found in meat products, such as liver, fish, red meat and poultry; dairy products, such as milk, yogurt and cheese; and eggs.

Vitamin C:

Necessary for the development of collagen, which is an important part of the process that allows cells to be able to form into tissue. This is extremely important for healing problems caused by injured tendons, ligaments and vertebral discs, as well as for keeping bones and other tissues strong. 
Vitamin C can be found in fruits, such as strawberries, kiwi fruit and citrus fruits (e.g. oranges, guavas, grapefruits) and tomatoes; many vegetables, such as broccoli, spinach, red and green peppers, sweet potatoes and white potatoes.

Vitamin D: 

Improves calcium absorption, which is important for the development of strong and healthy bones. Adequate calcium absorption is particularly important to help prevent development of osteoporosis, a disorder characterized by weak and brittle bones in the spine that can results in painful vertebral fractures. Vitamin D is naturally occurring in egg yolks and fish oils; also found in most brands of fortified milk in the US; can also be obtained by spending time in the sunlight.

Vitamin K: 

Needed for the bones to properly use calcium. The combination of vitamin K and calcium works to help bones throughout the body stay strong and healthy. Vitamin K is found in liver, pork, green leafy vegetables such as spinach, kale and broccoli, and dairy products.

Iron: 

Needed for cells to remain healthy as it helps them receive oxygen and get rid of carbon dioxide. It also aids in the production of myoglobin, an important element of healthy muscles that are needed to support the spine. Iron is found in meat products such as liver, pork, fish, shellfish, red meat and poultry; lentils, beans, soy, eggs, grains, and green leafy vegetables such as spinach, kale and broccoli.

Magnesium: 

Important for the relaxing and contracting of muscles. It also helps maintain muscle tone and bone density, which in turn can help prevent back problems. Further, it assists in the body's use of protein. Magnesium is found in whole grains and whole-grain breads, beans, seeds, nuts, potatoes, avocados, bananas, kiwi fruit, shrimp, and green leafy vegetables such as spinach, kale and broccoli.

Calcium:

Essential for bone health and helps maintain the necessary level of bone mass throughout the lifespan and especially in old age. Adequate calcium intake is particularly important to help prevent development of osteoporosis, which results in weak and brittle bones in the spine that can results in painful vertebral fractures. Calcium is found in dairy products such as yogurt, cheese and especially milk; dark green leafy vegetables such as spinach, broccoli and kale; tofu, peanuts, peas, black beans and baked beans; some types of fish (salmon and sardines); a variety of other foods such as sesame seeds, blackstrap molasses, corn tortillas, almonds and brown sugar.

When introducing kids to eating vegetables, it’s important to focus on enhancing their taste. For children, the flavor of vegetables can be something different to get into. For the mean time, adding Hollandaise sauce to any type of vegetable such as cauliflower, broccoli and asparagus can complement the flavor well. Cheese sauce also works well with vegetables and its easy to make your own low-fat versions of either and still offer a tasty but healthier alternative. When cooking vegetables for children, try cooking these as to soften up the texture a bit more than usual. If you’re ever in doubt whether your children will like the taste and texture of one particular vegetable, you can always sauté these in a bit of butter, plenty of lemon, garlic powder, and/or chicken broth. After all, for children who normally aren’t accustomed to eating their vegetables, these can often appear bland in taste. Enhancing the flavor of vegetables can be a good way of ensuring your children will learn to love them.

When trying to get children to eat raw vegetables, low fat ranch dip can help make these taste good for them. Once your kids begin liking to eat their vegetables, you can gradually remove the sauces and dips. Chances are, your children won’t even know the difference.

 Also, for many children who don’t enjoy eating their vegetables, the issue can be they’re having difficulty adjusting to the different textures of vegetables. In these instances, it’s recommended to cut and seed vegetables in order for the texture of the vegetable to be more consistent, such as removing cucumber seeds.

Drinking water should be an essential part of everyone's daily routines. The majority of the body's functions work through the water found within our system but if there's a lack of proper hydration, those functions may be greatly affected or altered. Symptoms such as headaches, lack of energy, and constipation, are some of the effects of dehydration and it's crucial to replenish the amount of water needed to maintain a healthy body.

Turmeric is an ancient root that has been used for centuries for its healing properties. Traditionally, turmeric was used in Chinese and Indian folk medicine. The benefits or this root are greatly beneficial and it is able to treat a wide variety of illnesses. Turmeric contains anti-inflammatory and antiseptic qualities which have made it an extraordinary commodity for ages.

The key to Turmerics healing power is the chemical compound curcumin. Many scientific studies have been conducted to evaluate the effectiveness of the root and, although some side effects have been reported, the research has shown that turmeric and its primary component, curcumin, hold profound healing qualities that provide benefits for the entire body. 

Wondering exactly how much protein you should be consuming each day? The Recommended Dietary Allowance (RDA), which is the minimum amount you need to be healthy, is 0.8 grams per kilogram (0.36 grams per pound) of body weight per day—46 grams for an average woman. That equals as little as 10% of daily calories. If you’re not super active, that’s likely adequate, and you’ll hit the target effortlessly if you follow a typical Western diet.

To get your personal protein “RDA,” multiple the number 0.36 by your weight in pounds. (For a sedentary 150-pound woman, that would be 54 grams.) Double it if you’re very active or aiming for “optimal protein,” which can help you maintain muscle as you age and support weight loss.

American women already eat about 68 grams a day, according to the latest data from the National Health and Nutrition Examination Survey. “There’s no reason to go out of your way to get protein,” says Dariush Mozaffarian, MD, dean of the Tufts Friedman School of Nutrition Science & Policy. “Just eat a variety of fish, nuts, beans, seeds, and dairy, including yogurt.” However, increasing your protein well above the RDA may make sense if…

This edition of MRM Talking With is focused on Millennials. Stacie Sopinka, Vice President of Product Development and Innovation at US Foods shares with Modern Restaurant Management magazine her views on millennial dining and food trends and why it’s important for restaurateurs to understand this demographic. In its new Spring Scoop, US Foods aims to help local chefs and independent restaurants create products and food experiences catered specifically for millennials. Some of the highlights include:

• Globally inspired cuisines that feature authentic ingredients and international flavors
• High-quality products that are both responsibly prepared and satisfy the taste buds
• A new menu design offering that helps restaurateurs design top-quality menus

Under the banner “What Millennials Crave,” Spring Scoop features a lineup of 26 new products designed to help restaurant customers attract more millennial diners. Also featured are new menu design capabilities and a wide array of products that address several trends and product attributes important to millennials, including global cuisine, sustainability and portability.

WHAT ARE SOME UNIQUE TRENDS AND DISHES MILLENNIALS CRAVE?

NEARLY HALF OF MILLENNIALS SEEK GLOBALLY-INSPIRED FOODS WHEN DINING OUT.

The demand for ethnic cuisine is continually growing. Nearly half of millennials seek globally-inspired foods when dining out. To meet this demand head-on, we’re recommending that restaurants add items to their menus that feature international ingredients and flavors. Spring Scoop includes products like Pacific Jade® Indian Curry, Thai Red Curry Sauce Starters and Chef’s Line® All Natural Chicken Shawarma to help give chefs and operators easy options to add ethnic flare to their menus.

Natural, organic and sustainably sourced foods are also very popular with millennial diners, with 65 percent saying that they enjoy foods that are natural or organic (The Hartman Group). As demand continues to grow, we’ve made it a priority at US Foods to develop products and responsibly sourced ingredients. Spring Scoop aims to build on the success of last year’s Serve-Good™ line with other new, sustainable products like Chef’s Line All Natural Fire Grilled Chicken Breast and White and Dark Turkey Burgers that are vegetarian-fed and raised without antibiotics.

WHY IS IT CRUCIAL FOR RESTAURANTS TO CATER TO THIS DEMOGRAPHIC?

Millennials spend more money dining out than any other demographic, so it’s essential that operators understand their preferences and shape their menus accordingly. Studies show millennials spend on average $174 a month on food away from home, compared to $153 for other generations. But what’s really compelling about this demographic is how much they cherish the experience of eating out. Studies also show that an overwhelming majority of millennials will prioritize eating out, even when money is tight.

HOW IS THE MILLENNIAL TASTE BUD DIFFERENT THAN PREVIOUS GENERATIONS?

Millennials are twice as likely to risk danger in order to participate in an adventure. This behavior translates into food as well with bold and spicy flavors being millennial favorites. Extreme Eating can also take the form of participating in decadent offerings like fried chicken, ice cream sandwiches and poutine. Millennials have also redefined the term “healthy” as they shift their focus from low fat and low calorie towards food tribe favorites such as the paleo diet, vegan and gluten free offerings.

WHAT WAS THE PROCESS OF PUTTING TOGETHER THESE NEW ITEMS?

US Foods has a dedicated internal product innovation team that is charged with researching and identifying consumer trends and eating habits to inform our ongoing product development. We have three Scoop launches per year (Spring, Summer and Fall) that average around 25 new products and each launch has a different theme or set of trends that we try to concentrate our product innovation around.

With two-thirds of the team being millennials, we were able to draw on direct first-hand knowledge and experience for this year’s Spring Scoop.

HOW DO YOU FEEL THEY WILL INSPIRE CHEFS AND RESTAURATEURS?

The new Spring Scoop products will help chefs and restaurateurs attract more millennial diners. These customizable products allow operators to design dishes in their own unique way, which keeps the menu independent and true to their vision.

HOW IMPORTANT IS MENU DESIGN FOR RESTAURANTS?

Nothing is more important that a first impression, and for restaurants, that first impression is often made through the menu. Recent stats from OpenTable suggest that 86 percent of millennial diners browse a restaurant’s menu online before choosing to eat there. Therefore, menu design should express the personality of a restaurant, be clear, and highlight the most profitable products.

We launched US Foods Menu in Spring Scoop to help restaurateurs design top-quality menus that highlight key dishes and engage diners.

WHAT ARE SOME UPCOMING TRENDS YOU ARE SEEING?

Diners are increasingly eating on the run and also ordering their meals to go.  We think of this as lifestyle eating – snacking, eating at your desk and in your car are all part of the new norm.  Approximately 20 percent of meals are eaten in cars in the U.S. and with busy schedules eating three square meals is increasingly becoming a rarity.  This opens up opportunities in the foodservice industry for shareable plates, portable healthy foods that are individually wrapped and increased focus on making home delivery ordering easy for customers.

Mediterranean Diet

AN ESTIMATED 86 MILLION AMERICANS ARE AT RISK FOR TYPE 2 DIABETES

But nearly 90 percent of them don’t know it.

Doctors say adhering to a Mediterranean diet may help to reverse your risk of developing Type 2 Diabetes.

The Mediterranean diet, which is especially popular from Spain and Italy to Greece and the Middle East, largely focuses on seasonal fruits and vegetables.

“It’s dark leafy greens, freshly foraged greens in all different varieties… like kale and collards and spinach and chard,” said Dahlia Shaaban, founder of Washington, D.C.-based Live Deliciously.

The majority of foods in a Mediterranean diet do come from plants, but Shaaban says to go for fish or lean proteins twice per week. Salmon and tuna, for example, contain Omega 3 Fatty Acids which promote heart and brain health.

“So you can think of crowding out your plate with more plant-based foods, then enjoying meat here and there,” explained Shaaban. 

BEANS, NUTS & WHOLE GRAINS ARE EVERYDAY STAPLES IN A MEDITERRANEAN MEAL

“The grain is something you can hold onto,” said Shaaban. “Brown rice, farro, wide rice, quinoa, bulgur or cracked wheat. The most common beans you find in the Mediterranean are: lentils, chickpeas, fava beans, black eyed peas.”

The American Diabetes Association suggests using olive oil to cook instead of butter or margarine. That can help to lower cholesterol levels. And when it comes to seasoning, herbs, spices and citrus juice are better options than salt.

Finally, limit alcohol and sugar—and you’ve got the perfect blend of health-conscious choices for people managing diabetes.

“It’s not just a diet, it’s a lifestyle,” said Shaaban.

For Mediterranean-inspired recipes, visit the Live Deliciously and Live Deliciously Tribe Facebook pages.

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Whether you eat them on a casual day at home or serve them at a party, you can guarantee that almost anyone will enjoy munching on chips. Unfortunately, most chips nowadays are made with genetically engineered (GE) ingredients and mixed with trans fats and other artificial components.

Fortunately, you can still get your fix of delicious and crunchy chips without the health risks. This Simple and Crunchy Kale Chips Recipe, shows you that there’s more to kale than just salads and smoothies. With the right spices, you can transform ordinary kale into chips that are sure to pack a flavorful crunch (pun intended).

Miso has been a staple in Chinese and Japanese diets dating back approximately 2,500 years. Traced from ancient China, where it was known as hisio, a seasoning prized by aristocrats, miso was perfected in Japan from the 7th century to current day.

Today, most of the Japanese population begins their day with a warm bowl of miso soup to stimulate digestion and energize the body. When purchasing miso, avoid the pasteurized version and spend your money on the live enzyme-rich product, which is also loaded with beneficial microorganisms. As long as you choose unpasteruized miso, you will be getting the benefits of live friendly microflora for the health of your inner ecosystem.

While it was once thought that soy was the reason for the low rates of heart disease, breast and prostate cancer in Asia, more evidence is now showing us that it is the consumption of traditional fermented soy products (usually eaten every day) that are providing the real benefits.

There are many types of miso, some made with just soy beans and soy koji (called Hatcho miso, a favorite in Japan) and others made with barley and rice. The key to its amazing health benefits is that it must be allowed to ferment from 3 months to 3 years which produces an enzyme-rich food.

Miso is effective in detoxifying and eliminating elements that are taken into the body through industrial pollution, radioactivity and artificial chemicals in the soil and food system.

A balanced, healthy nutrition consisting of carbohydrates, proteins, and healthy fats before any exercise or physical activity can provide the body with the essential energy it needs to perform to its fullest capacity. While many athletes already follow a nutritious pre-workout diet to properly fuel their bodies at the start of their sport, many of these same individuals often struggle to continue supplying energy to their system throughout their physical routine.

There’s a large variety of dietary supplements that can increase an individual’s energy during exercise and physical activities but, more and more athletes today prefer to avoid the processed options and instead seek the more natural choices to achieve these same results.

Frozen grapes are a great snack to eat during workouts. Sweet and refreshing, frozen grapes can be easily carried with you in a small sandwich bag or container. They are also easy to eat on the go. Eating a single or multiple frozen grape halves during a training routine or physical exercise event can help provide you with a small dose of continuous energy as well as hydration throughout the workout. Individuals who’ve used energy gels can shift to using local, natural honey as an alternative. Honey is a natural energy booster as it’s a great source of carbohydrates and its natural sugars also play an important role in preventing fatigue during exercise. Honey is best known for it’s effectiveness in instantly boosting the endurance and performance of athletes. Finally, instead of using processed energy drinks enhanced with electrolytes, 100% natural coconut water can replace missing electrolytes much more efficiently after a long workout. 

Drinking coconut water during and after strenuous physical activities can quickly supply your body with electrolytes and re-hydrate you efficiently.

The foods children eat are essential towards them having the necessary amount of energy they need throughout the day. With a recorded decrease in children’s ability to concentrate, many parents are searching for natural solutions, without relying on medications, to help their kids. A child’s diet is fundamental for their growth and taking careful consideration as a parent of the types of food kids eat can make a tremendous difference on their daily performance.

In order for children to be able to concentrate properly, they need to consume good quality whole foods, a balance of carbohydrates, and protein, all while in taking as little sugar as possible. While its challenging to control what children do and don’t eat when they’re away in school, ensuring that they eat a healthy breakfast can make a huge difference.

Before leaving the house in the morning, make sure you try to getting your child to eat some protein for breakfast. While mixing protein powder into yogurt or a fruit smoothie is essentially healthier than the average breakfast kids normally eat, feeding your child whole foods is still a better option. A vegetable omelet is a good way of mixing a protein source with the vital vegetables they need. At the start of any kid’s day, try to avoid feeding your child sugary cereals or any kind of cereal as a matter of fact. And last but not least, always refrain your child from in taking coffee or any other sugary, caffeinated beverage in the morning. All the chemicals they consume through these type of drinks are not healthy for their growing bodies. 

Nerve damage or injury can occur as a result of physical trauma or from numerous medical conditions, disorders, and dysfunctions. Common causes of nerve damage, also known as neuropathy, include metabolic disorders such as diabetes, autoimmune disorders such as arthritis, vitamin deficiencies, toxins and alcoholism, and infectious diseases.

Also, physical trauma from an injury, herniated disks, or compression and surgery can also cause nerve damage. The symptoms for nerve injuries include pain and discomfort, among other impairing symptoms but, studies show that the food we consume can play an important role in treating neuropathic pain.