Learn to Eat Smart
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Beyond the Kale
You’ve probably heard about the many virtues of kale and its mighty nutrient powers, but when it comes to gorgeous bunches of g...
Hail to the kale! You’ve probably heard about the many virtues of kale and its mighty nutrient powers, but when it comes to gorgeous bunches of greens, don’t stop there. There are all kinds of versatile and tasty varieties of dark leafy greens that add nutrients and beauty to your plate, bowl, or even glass. I’m always looking to incorporate more greens into my family’s dishes. Whenever I make a pot of beans, soup, chili or stew, in go the greens too. While every variety of greens has its own particular flavor and characteristics, they are easy to use interchangeably in most recipes. Creamy Sesame Greens is another regular recipe on my list and a great one to use when trying out different types of greens.
Here’s my method for braising all types of greens for a simple side. Take a large bunch (or two) of greens, rinse and then shake gently to dry. Cut or strip leaves from the tough stem and then roughly chop. Heat 1 to 2 tablespoons of stock, water, or white wine in a large pan and add as much or as little minced onion as you like. Sauté, stirring often, until the onion starts to soften and becomes translucent, then toss in your greens. Stir occasionally until wilted and brilliantly colored. Add a splash of tamari if you like. Either stop here, or if you prefer your greens more mild and tender, add about ¼ cup of stock, cover, and simmer for another five minutes. You can cook just about any greens like this, but here are some of my favorites along with other delicious ways to use them.
Tender, mildly flavored and readily available year round, collards are one of my staples. With their flat broad leaves, they are also easier to chop than curly greens, and make delicious and colorful stand-ins for tortillas in wraps or in “sushi” rolls. I’ll cut out the stem and use a raw collard leaf or blanch the leaves to soften them as in these beautiful Collard Rolls. Subtly flavored collards also are lovely with spices such as in Collards with Lentils, Tomatoes, and Indian Spices or in Indian Spiced Garbanzos and Greens.
Swiss, green, red or rainbow, all these members of the chard clan can be used interchangeably. Chard makes a great stand-in for spinach with its velvety texture. But with its large leaves you can be even more creative with it, using it for layering in casseroles, wrapping around fish to bake or as a colorful new take on cabbage rolls. Check out these chard dishes too: Mushroom, Chard, and Caramelized Onion Tacos, Chard with Sherry Vinegar and Walnuts and Swiss Chard with Black-Eyed Peas.
Greens with a Bite
Do you like it spicy? Then don’t skip these sassy greens. You may pull them out of your lawn, but you should be putting them on your plate. Sharply pungent and a bit bitter, dandelion greens can be added raw to salads or sautéed to temper its bite. Mustard greens are peppery, pungent, boldly delicious — and packed with antioxidants and a wealth of other nutrients. Steam or sauté them with other strong flavors like garlic and soy sauce or add them to red beans and rice for a welcome tang.
And whenever I’m buying beets, turnips or daikon radish I always am so happy to find ones with their bountiful green tops attached. Not only do these pretty tops reflect the freshness of the roots, but they are an added valuable bonus! Try simmering turnip tops until silky for traditional Southern-style greens; tossing beet greens in with roasted or steamed beets towards the end of their cooking time; or adding chopped daikon greens to miso soups.
Lastly, perk up salads, wraps and sandwiches with the more delicate of the leafy greens. Mizuna brings a subtle exotic spice to dishes, arugula offers a peppery kick, and watercress, my favorite, brings a buttery texture and a sharp pleasing bite. Try it in Quinoa with Watercress, Pears, and Pomegranates. And keep broadening those green horizons. Mache, endive, escarole and even Italian parsley all provide new dimensions to your dishes and nutrient intake.
What’s your favorite green and how do you like to eat it?
5 Things to Start & Stop Doing When Eating Healthy
Ken Immer | 04/30/2018
When we are trying to eating healthy, we can feel like we are in uncharted territory.
When we are trying to eating healthy, we can feel like we are in uncharted territory. The thing is, we tend to approach it from the wrong angle. We start cutting out a lot of our favorite foods and replacing them with unfamiliar and often expensive products. The focus tends to be on the ‘challenge’ of eating healthy which creates a ‘winners & losers’ type mentality, and this is a recipe for failure.
To break it down into something simpler, we’ve created a list of 5 things to start & stop when eating healthy that can help you develop a better strategy. Consider these five ideas, and it might transform the way you look at food, which is the path to long-term success!
- Seek out balance versus deprivation.
Instead of spending all of your time focused on totally removing the ‘bad’ foods from your diet, try identifying the ways you’re already doing some of the ‘right’ things, and do just do more of it. Drink more water, or have an extra helping of your favorite vegetables. Totally removing foods that you love cold-turkey is hardly ever a successful strategy. Simply limiting some of these ‘bad’ foods can make a big difference with your health, and you don’t have to give them up completely. For instance, make a plan not to drink soda when you’re at work, but allow it when you’re at home or out. Small changes like that can be easy to stick with and can really add up over time; this is how you keep feeling balanced.
- Learn how to buy foods for ‘value’ versus just for the ‘cheapest price.’
Food can be one of our biggest expenses; there is no doubt about that. Reducing our grocery bill and eating out can seem like a great way to save money. However, there are ways of choosing foods that can help you meet both goals. The focus is not only on buying all the ‘healthier’ ingredients and products that are out there but also on creating a nice balance in your whole shopping cart. When finding a really great deal or super sale, think about using those savings to pay for another nutritious item that you usually think of as ‘expensive.’ Frozen fruits and vegetables can be cheaper and less wasteful than fresh, and they’re almost as nutritious! When comparing products, read the Nutrition Facts panel, and look at the ‘dietary fiber’ numbers. Choosing products where the percent daily value (%DV) is over 10% can help you avoid empty calories. Start grading prices on how much nutrition they offer, and you start to see what foods truly ARE expensive.
- Pay attention to all the ways that your body is getting healthier when you make better choices, and stop focusing solely on weight loss.
The number one thing that people say they want from a healthy eating plan is to lose weight, which is totally understandable and a great goal. Losing weight is associated with lower disease risk factors, and gives you a higher quality of life. Some of the physiological changes that happen to your body that we associate with losing weight, such as more energy, better skin, improved mood, and better sleep, are not just results FROM losing weight, but they can also start to show up BEFORE losing weight (and actually accelerate the weight loss you want!). When we have more energy, we’ll be more likely to move more and start exercising because it feels easier. When you start sleeping better, it gives you more energy but also helps you feel less stressed and anxious, which encourages weight loss. Studies show that increased stress and anxiety are associated with gaining weight and making losing that weight difficult. Looking for these indications that your body is getting healthy is a great way to stay motivated even when the numbers on the scale aren’t moving.
- Find out what foods work best for you, and don’t just follow fad diets or what other people are doing.
Your personal healthy eating plan is exactly that: very personal. Each person has different needs, and what can produce quick results for one person, may not work for another. Your needs also change as your body changes, so the diet you start today may not be the same diet you need after you drop 20 pounds and your doctor recommends that you stop taking your blood pressure medication. It does mean that learning about nutrition would be a good idea. You don’t have to become a nutritionist to be healthy, but knowing some basic facts about which foods contain specific nutrients that matter to you (i.e. if you know that you are anemic, knowing about foods high in iron is a good idea). Being aware of your personal state of health is also important. Having a blood test drawn to inspect the levels of most vital nutrition is simple. It narrows down your study into something manageable. Once you and your doctor discuss which foods are important to you, you can experiment and start to really customize your choices based on how they make you feel and their overall health results. You might be surprised to find some small, simple changes that produce big results!
- Take your healthy food journey one day at a time, and stop expecting immediate results.
It’s understandable that we are impatient when it comes to getting specific health results and outcomes, especially in our fast-paced culture these days. The truth is, however, that ‘quick fixes’ are rarely sustainable over the long-term. While getting quick results can be exciting in the moment, when we truly ask ourselves what we want, it’s that long-term solution. The good news is that there is a combination of quick results and long-term success that is available to you when you use the first four items in the list above as a guide. They can be seen as four simple steps towards creating a personal healthy eating plan- NOT a diet- that can last a lifetime. According to new research, your ability to follow a diet may be a larger predictor of your weight-loss success than the diet you choose. So, this is a pretty obvious conclusion that staying on your diet is the best “diet.” The nature or the method isn’t as important. So don’t deprive yourself, buy foods for value which includes considering both price and nutritional value, and find out what foods actually work for you which means paying attention to all the ways that your body responds to the foods that you are eating.
These five tips can serve as a guide to help you transform the way you see food, and make it so that you’ll never ‘diet’ again. This is what we truly call ‘lifestyle change’: a change that you can stick with, because a lot of consideration is given to your preferences and your choices, and is truly tailored to your needs.
- Seek out balance versus deprivation.
Decoding Food Labels
Hayley Weise | 04/17/2018
Reading food labels can sometimes feel like trying to understand a foreign language.
Reading food labels can sometimes feel like trying to understand a foreign language. It seems like every fad diet tells us to pay attention to a different nutrient one week, you're told to restrict calories and limit carbohydrates; and the next week, fat and sugar are off limits.
If you're struggling to understand food labels, you're not alone. These guidelines may help you the next time you're trying to decide between two snacks.
- Start with the serving size. Serving sizes are standardized to help you better compare foods. The serving size influences the number of calories and other nutrient amounts listed on the food label. Before having a snack, ask yourself, how many servings am I consuming?
- Consider the calories. Despite the heightened attention on calories, they are not the be-all and end-all of nutrition. Calories are units of energy, and your body needs energy to survive. In order to understand the caloric value of a food, you must first understand the serving size. This tool will help you understand exactly how much you should be eating based on your individual needs.
- Which nutrients to limit. The first nutrients listed on a food label are fat, cholesterol, and sodium. Too much of these nutrients can increase your risk of certain chronic diseases. Keep in mind that while you should limit the amount of these nutrients that you consume, they're still necessary for a healthy lifestyle. For example, avocados, nuts, and fatty fish are all sources of good fatt are better choices than pre-packaged snack foods.
- Which nutrients to get enough of. Other nutrients to pay attention to are fiber, calcium, iron, and Vitamins A and C. According to the FDA, eating enough of these nutrients can improve your health and help reduce the risk of some health conditions.
- Look at the carbohydrates. Carbs is often a buzzword when it comes to dieting. Low carb has become synonymous with healthy. However, that's not always the case. The key is to make sure that most of the carbohydrates you eat are good or complex carbohydrates like sweet potato, whole grain pasta, and beans as opposed to bad or simple carbohydrates like candies, pastries, and white rice or bread. Simple carbohydrates are higher in sugar and lower in fiber, and they contain little real value for your body.
- Sugar. Sugar can be naturally occurring (like in fruits) or added artificially (like in desserts or cereals). If you're watching your sugar intake, make sure that added sugars aren't listed as one of the first ingredients. Sugar can be disguised as corn syrup, high-fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, and maple syrup.
- Anything else? Of course! Protein. Protein is found in meat, eggs, beans, and nuts. Foods that contain protein are known to keep you fuller longer, so if they're low in sugar and fat, they can be a great snack!
Above all, it's important to practice balance. Every nutrient is important to nourish your body and keep it working the way it's supposed to. Try these tips the next time you go to the grocery store! Don't be fooled by common phrases like all natural, or low carb, because now you have the tools to know better.
The Importance of Eating Smart
Use our Eat Smart blog to stay updated on healthy eating tips and trends.
Everyone knows that eating a diet rich in fruits and vegetables is good for the body, and contributes to good health and wellbeing. Taking care of your body also means drinking water and beverages with few or no calories. A healthy diet can reduce your risk of developing:
- Heart Disease
- Type 2 Diabetes
- High Blood Pressure
- Bone Loss
Today, with busy schedules and on-the-go lifestyles, eating and drinking healthfully has become a challenge for many. The good news is that communities are making it easier for you to make healthy choices. This is evident in roadside stands and farmers' markets that accept SNAP, WIC, and Senior Vouchers (credit and debit too!), and farm share programs, where you buy a "share" of a local farmer's harvest.
Use our Eat Smart blog to stay updated on healthy eating tips and trends that you can use to make healthy changes to your diet. You may be inspired to visit a local farmers' market, join a farm share program, or even start your own garden!
5 Common Root Vegetables that are Good for You
Brandie Freeman | 02/05/2018
Winter provides an assortment of vegetables that are good for you and comforting and the same time.
Winter provides an assortment of vegetables that are good for you and comforting at the same time. Most of the vegetables on my top 5 list are root vegetables which means they grow underground allowing them to absorb more nutrients from the soil. All of the root vegetables listed below are in season during the fall and winter months, so they�۪re widely available in grocery stores and at farmers�۪ markets.
Use these 5 common root vegetables in planning your family meals, and yummy them up with some of these cooking tips. They are packed full of vitamins and nutrients and have many health benefits that will keep your family strong and healthy.
- Carrots. Raw carrots have become the ���go to� snack for many who try to eat healthy, but cooked carrots taste just as good. As
we�۪ve all heard our parents say, carrots are good for your eyes. They�۪re also good for your heart and digestive tract. Carrots are loaded with
vitamin A. They can be boring when served cooked and alone, but add them to a pot of beef stew, vegetable soup, or chicken noodle soup, and you�۪ve
jazzed up your warm and cozy meal.
- Rutabagas. These lovely vegetables are a staple for many older generations. They�۪re white and purple on the outside, with a wax
coating to protect the flesh during handling. Rutabagas are high in fiber and help with digestive health, and they contain vitamins C, B-6, magnesium,
potassium, and calcium. This root veggie is a real health booster. Rutabagas aren�۪t easy to peel and slice because they�۪re rather hard. I like
to roast them with potatoes or cube them and boil them in water with a little salt and pepper.
- Sweet Potatoes. Sweet potatoes are packed with potassium and vitamins A and C, fiber, and many other nutrients. They help improve
your digestive health, immune system, and control diabetes, among other benefits. Sweet potatoes are easy to cook. You can bake, mash, and roast
them. There are also some great recipes for sweet potato soup. My favorite is wrapping them in foil and baking them. When they�۪re done, cut them
open and season them with a little margarine and pumpkin pie spice. That�۪s a yummy treat!
- Turnips. Taste buds change as you get older, and that has has happened to me! Turnips don�۪t taste as bad as they did when I was
little. They�۪re versatile in that you can eat both the greens and the roots. Turnips are related to rutabagas and provide more nutritional value
than any other vegetable I�۪ve noticed through my research. They have a lot of vitamin C and other vitamins and minerals like K, A, E, B1, B3, B5,
B6, B2, folate, fiber, potassium, magnesium, etc. The list goes on and on! The health benefits of turnips range from digestive and heart health
to skin and anti-aging. Cooking turnips is fairly simple. The root can be boiled or roasted like potatoes and rutabagas. The leafy greens can be
used in salads or saut̩ed for a side dish.
- Cabbage. Cabbage comes in two colors ��� green and red. In the South, we often eat it in coleslaw. Cabbage is synonymous with the Irish, as it became a staple in the mid-1800�۪s. As the Irish found out, cabbage is good for you. It�۪s an excellent source of vitamin K, vitamin C, and vitamin B6. By eating cabbage, your improving brain health, bone health, and blood pressure. I like cabbage because my mom cooked it often for our family. I simply chop it and saute it with a touch of water until it�۪s tender. I usually season my cabbage with a little salt and pepper. I�۪ve used cabbage in a tomato-based vegetable soup, and I�۪ve even seen recipes for roasted cabbage, so it seems to be a versatile vegetable.
- Carrots. Raw carrots have become the ���go to� snack for many who try to eat healthy, but cooked carrots taste just as good. As we�۪ve all heard our parents say, carrots are good for your eyes. They�۪re also good for your heart and digestive tract. Carrots are loaded with vitamin A. They can be boring when served cooked and alone, but add them to a pot of beef stew, vegetable soup, or chicken noodle soup, and you�۪ve jazzed up your warm and cozy meal.
Sport Drinks: An Unhealthy Choice
Lauren Wright | 01/26/2018
Many people think sports drink are a healthy replacement for water. Are they right or wrong?
Sports drinks like Gatorade and Powerade are often marketed as healthy options, and they have grown increasingly popular with children in recent years. It�۪s not uncommon to see people reaching for sports drinks even when they�۪ve done no exercise.
So, how good or bad are sports drinks for you really?
Sports drinks are designed to replenish water, carbohydrates and sugars lost through vigorous exercise. Gatorade was first developed by scientists at the University of Florida to refuel football players who were practicing in heavy gear in the sun and humidity for hours a day. For them, sports drinks were necessary to prevent dehydration from the heat and intense exercise.
But, how many average Americans perform that kind of intense exercise on a regular basis?
Sports drinks are packed with sugar. For example, one 12oz serving of orange Gatorade contains 80 calories and 20 grams of sugar, and keep in mind the average bottle contains 2.5 servings. A single bottle of Gatorade contains 200 calories and 50 grams of sugar! The American Heart Association recommends that adult women limit their added sugar intake to 100 calories per day and adult men 150 calories per day. Downing one bottle of a sports drink will far exceed your recommended sugar for the day.
So, should you or your child be consuming sports drinks every day?
Probably not. A good rule of thumb for adults performing less than one hour of vigorous exercise should stick to rehydrating with water. As for kids, the American Academy of Pediatrics does not recommend that children consume sports drinks at all.
So, the next time you're thirsty, rehydrate with water. H2O is calorie and sugar-free!
10 Tips for Saving Money at the Grocery Store Without Coupons
Ken Immer | 01/15/2018
Save money at the grocery checkout with these tips!
Grocery shopping can be a chore, and budgets can be tight. We have a tendency to reach for convenience foods which tend to actually cost more. These 10 tips can help you balance healthy options with a budget without having to clip coupons.
- Take advantage of your store€۪s loyalty program where you sign up to get big savings.
- Purchase items that are on sale or buy-one-get-one-free (BOGO). Many stores have a rotation of special offers on staple items such
as meats, paper products, cheese, drinks and produce. Figure out the rotation and stock up on items that freeze well or have longer shelf-lives.
- Let sale prices determine your menu if you like being spontaneous with your weekly meals, and buy only items that are on sale.
- Check out the discontinued table or rack near the cashier stations or the back of the store near the stockroom entrance.
They are often hidden, but you never know what you might find as they rotate through stock. These are the lowest prices in the store!
- Avoid buying foods that are already cut like shredded cheese or carrots). The whole versions are cheaper and do not spoil as
- Save money by not throwing away spoiled foods. Use the €€€bulk bins€۪ rather than packaged bags for items like fresh spinach,
mushrooms and salad greens. These items don€۪t store well and should only be purchased in amounts that you will use immediately.
- Reduce waste by buying frozen foods. Some frozen vegetables such as green beans, broccoli, peas and corn can be inexpensive in
bulk and stay fresh in the freezer, and they keep their nutritional quality.
- Try store brands. Generic brands are actually not so bad. Many name brands are the same exact products packed under store labels
with the same quality standards. If the packaging looks similar to your favorite brand, it€۪s a good possibility it€۪s manufactured by the national
- Consider purchasing fruits at different stages of ripeness. Avocados, tomatoes and bananas can be bought ripe and ready to eat or
not so ripe and have a day or two to be ready.
- Don't shop when you are hungry, and stick to your list!
- Take advantage of your store€۪s loyalty program where you sign up to get big savings.
4 Ways to Make Thanksgiving Healthier
Lauren Wright | 11/21/2017
Ready to enjoy a healthy and active Thanksgiving this year?
Thanksgiving is right around the corner, and chances are you�۪re already planning your holiday meal or at least daydreaming about all the turkey and pie you�۪re about to eat! While this time of year is all about enjoying time with family and indulging in good food, it�۪s often tempting to over eat. We want to you to be able to enjoy this special holiday without overdoing it.
Here are four ways to help you enjoy your Thanksgiving while keeping active and healthy:
- Start your day off with exercise and work up an appetite.
Take a quick walk with your relatives or play football in the yard with the kids before you sit down for turkey. Being active as a family not only allows you to spend time together on this holiday but also allows you to enjoy your Thanksgiving meal You also end up balancing the extra calories with physical activity. Many communities have Turkey Trots on Thanksgiving morning. Check your local newspaper for listings.
- Make room for your favorite holiday treats.
Decide what your favorite Thanksgiving dishes are that you only enjoy this time of year. You should be sure to enjoy those dishes, but you can balance by cutting back on other foods you enjoy all year round. For example, my family only prepares my favorite apple-cranberry casserole on Thanksgiving, so I make sure to enjoy it while I can, but I skip the dinner rolls that I eat on a more regular basis.
- Make healthier substitutions.
Traditional Thanksgiving dishes tend to be high in fat, sugar, and sodium, but with a few tweaks, it�۪s easy to lighten up your favorite recipes. Pick a low-fat stock or gravy, and choose a low sodium stuffing. Swap plain yogurt in creamy dishes for sour cream. Sometimes in fruit pie or crumble fillings, you can reduce the amount of sugar slightly without greatly altering the flavor. And choose whole grains when possible! There are lots of light recipe ideas online these days.
- Rethink your drink.
Alcohol is often enjoyed with the Thanksgiving meal, but it�۪s easy to consume a lot of empty calories by drinking too much. Watch how much you drink or try mixing sparkling water with wine to make a lower calorie spritzer.
- Start your day off with exercise and work up an appetite.