When it comes to produce, you can never go wrong with more veggies. Rich in potassium, beta-carotene, fiber, vitamin C and phytochemicals, vegetable intake is linked with lower rates of heart disease and certain cancers and may also help with “waist control” given their low caloric value.
Here are a few tips when buying and using frozen vegetables:
- Look for the “no frills” type, packaged without excess sodium, butter or cheese sauce. These will be lowest in calories, fat and sodium and tend to be less expensive.
- Buy a family sized bag versus a “serving for one”. You’ll likely pay the same price, but get more food for your dollar. Not to mention, it will encourage you to eat bigger servings of vegetables.
- Choose a variety of veggies. Who wants to eat only frozen peas? Get mixed vegetables for color and nutritional value as well as spinach, broccoli and other vegetables.
- Try frozen peppers and onions. These are great for casseroles, chili, eggs, soup and stew. Just think- no more onion tears!
- Add chopped frozen spinach to dips, quiche, soup or spaghetti sauce. It wilts down to nothing, but adds loads of beta-carotene and potassium.
- Steam frozen veggies in a microwave for 2 ½ minutes. The less time and water used, the more nutrients that are retained.
- Add frozen veggies to leftover rice or noodle dishes. They add color, flavor and nutrition to any dish.
- Pack frozen vegetables in your lunch as a side dish. They’re not just for dinner you know!
- Skip the steamable bag to save money. Frozen veggies can be steamed and served in a glass bowl from your microwave just as quickly.
- Don’t forget frozen squash or other varieties of vegetables. These can be added to soups or stews to boost fiber, beta-carotene and potassium to your recipes.
If you had one too many Irish whiskeys, green beers or glasses of Merlot last night, this post is for you! Did you know that dark liquor or heavier beer (read Guinness) can give you a worse hangover than lighter alcohol? Or that drinking when dehydrated or on an empty stomach increases alcohol absorption? You’re not alone. If you’re feeling the pain today, here are a few simple cures for you:
Ginger tea or peppermint. Ginger has been used for centuries as a natural nausea cure. It’s not just for morning sickness! Try ginger tea, ginger ale or non-alcoholic ginger beer to calm your stomach. Peppermint oil relaxes stomach muscles and can have a soothing effect. Peppermint oil is often used with IBS, but should be avoided in those with reflux, as it lowers esophageal sphincter pressure. The sugar in peppermint candy will raise blood sugar, too for energy.
Toast or crackers. Normally when blood sugar is low, your liver kicks in to release sugar from glycogen (stored glucose). But if it’s been metabolizing alcohol all night, it can’t handle the extra work. Toast, crackers, bread or any other carbohydrates will bring your blood sugar up and return your energy.
Water, water, water. It’s a known fact that alcohol is a diuretic- meaning it will make you pee most of the night, resulting in dehydration and headache. If you can, drink at least 2 glasses before going to bed the night before. If not, start drinking as soon as you wake up. You CAN over-hydrate yourself- resulting in hyponatremia (low blood sodium) and brain edema. 3 liters/day is plenty for most people. Seltzer or other fizzy water is a good option for an upset stomach.
Coffee. If you’re a regular consumer of coffee, you’ll need it to prevent a headache. But overdoing it can make you jittery or cause stomach upset. Enjoy your usual 1-2 cups, but continue to hydrate throughout the day.
Pain meds. Stick with aspirin, Naproxen or ibuprofen for your hangover headache. Tylenol mixed with alcohol can lead to liver damage. Always take non-steroidal drugs with food if possible as they can eat up your stomach lining over time.
Truth be told, I don’t think I sat in a normal dining area once this week for lunch. Having multiple meetings and consults during the week forced me to eat in my car A LOT. Below are a few things I prepped ahead of time before scrambling out the door:
- Turkey and cheese roll up. Take 2 slices of lean deli turkey and place it on a small, fajita sized whole wheat tortilla. Spread a thin layer of horseradish sauce over the turkey. Sprinkle shredded, 2% milk cheddar cheese on this layer. Roll up and pack in a bag. Pack 10-15 baby carrots and ½ cup green grapes in a bag to go with it. And don’t forget a bottle of water!
- Peanut butter on whole wheat. Spread 2 Tbsp. natural peanut butter on whole wheat bread and top the peanut butter with another slice of bread. Enjoy an apple and some celery sticks on the side.
- String cheese and Triscuits. Just like it says- pack 2 low fat Mozzarella string cheese sticks and 12 Triscuits in a bag. Pack 1 cup of baby carrots and cleaned/dried blueberries to pop in your mouth at the red light.
- Hummus & veggies in a pita. Pack ½ of a whole wheat pita with 2 Tbsp. of your favorite hummus. Add a chopped cucumber and spinach leaves between to the pocket. Pack 10-15 grape tomatoes to go with it and a bottle of water.
- Nutty trail mix. Mix ¾ cup Cheerios, ¼ cup almonds, ¼ cup walnuts, ¼ cup sunflower seeds and ¼ cup raisins or dried cranberries in a bag or reusable plastic container. Grab a 4-6 oz. Greek yogurt and a spoon and run for your car!
Move over Greek yogurt, there’s a new kid in town and it’s not the Icelandic variety. The Expo West food trade show in Anaheim California will be graced with the new yogurt’s debut. The yogurt is from Japan’s dairy industry Morinaga. Although the Japanese style yogurt has been around since 1994, it will make its entrance into the American market this year.
The Japanese yogurt, branded Alove, is different than the current Greek-style yogurt in a few ways. For one, it’s got a much lighter, thinner texture than its thicker counterpart. It also has aloe vera cubes suspended in the yogurt. Forecasters of food trends note that consumers have a new love interest in Japanese style foods, which Whole Foods dubs “Japanese food beyond Sushi”. In a 12-state survey of over 500 men and women aged 18-59, 80% of yogurt consumers desire a new food experience. Of 60% of survey respondents, those who consume yogurt often or are most health conscious show interest in purchasing the new style yogurt.
Sale of Morinaga’s Alove yogurt will start in the West coast, considering California and other states have more Chinese, Japanese and Korean grocers. Morinaga currently sells aseptic tofu in the US and will use its channels to join national conventional grocers in addition to natural and specialty stores. In addition to modifying the package design, the text was translated to English and the picture on the carton simplified to an aloe plant. And like many brands in the US, the package is simple and clean to attract nutrition savvy consumers.
It’s National Nutrition Month! Where neRDs like me get to celebrate food and teach ways to eat healthier every day. This year’s theme is “put your best fork forward”. Below are some simple tips to do just that.
- Keep frozen berries on hand: Frozen berries are low in sugar, high in vitamins/minerals and fiber and won’t get rotten on you before you use them. A variety can be purchased and used in oatmeal, Greek yogurt or on pancakes or waffles.
- Get a bag of raw spinach: Spinach is ridiculously convenient and wilts down to nothing when added to eggs, soup, sauce or leftovers. Use it raw in salads or on sandwiches, and eat it on a regular basis for folate, potassium, vitamin C and beta-carotene and minimal calories.
- Include almonds: Dieters that include almonds in their diets lose more weight than those that don’t. Almonds are convenient and can be added to cereal, yogurt, salads, trail mix or solo.
- Eat Greek yogurt. Lower in sugar and higher in protein than traditional yogurt, Greek yogurt contains probiotics to keep your gut bacteria thriving. It can be eaten for breakfast, between meal snack or pre or post work out.
- Use frozen onions & peppers. A recent study suggests eating 10 (yes TEN) fruit and vegetable servings per day for lowest risk of premature death and chronic illness. Frozen peppers, onions and other vegetables are convenient to add to eggs, chili, soup, pasta or other dishes.
- Try lentils. Convenient, high in fiber, protein and iron- a great plant protein. Try them in soup or serve cold with lots of vegetables in a salad.