20% off all food pun swag!

20% off all food pun swag!

Does your tee shirt wardrobe need an upgrade? Do you want to start more conversations at the weekend markets with a hip tote? Look no further!

Now through Friday, Jan 11, take 20% off all tees, totes, tanks, mugs and more when you use code PUN20 at check out. I began making tee shirts to lighten up the mood around food. I wanted to make food fun again. My shirts range from cerebral (peas romaine seeded), to silly- (be kaleful). I have 15 designs including puns about dairy, meat, vegetables, fruit, shellfish and avocados.

As the online tees are print on demand, I can make items not listed such as kids’ tees or yoga mats if desired. Send me a note if you’re looking for a different color, style or size. I’m happy to create a tee that suits your needs.

Please read reviews on sizing as some brands run smaller or larger than others. As these are print on demand, they may take up to 2 weeks to ship after your order. If I have the item in inventory, it will ship 3-4 days after your order is placed.

Have fun looking and please share the link! https://soundbitesnutrition.com/shop-2

Benefits to dry January

Benefits to dry January

Happy New Year! If you’re waking up a wee bit hungover, have you considered dry January? Sure, alcohol can be a social lubricant, but excess consumption leads to weight gain, increased risk of cancer and risk of DUI if you’re not careful. It also impacts your skin, energy level and memory.

Recent research out of the University of Susses finds that taking one month off from alcohol may have lasting effects. After taking off one month of drinking, participants in the study reduced their drinking days from  4.3 to 3.3 per week, the number of daily drinks consumed dropped from 8.6 to 7.1 and number of times being inebriated went down from 3.4 times per month to 2.1. Dry January may also help to improve your sleep and reduce spending- important gains to physical and financial health. Win win!

To read more on this study, click on the link below. Cheers to a healthy New Year!

https://www.independent.co.uk/life-style/dry-january-benefits-drinking-alcohol-beer-wine-university-of-sussex-a8703011.html

20% off sale through Jan 1!

20% off sale through Jan 1!

Need a new tote or tee for the New Year? Look no further! Sound Bites tees and other swag were designed to start a conversation around FOOD. A little humor never hurt anyone. Now through midnight Jan 1, use code NY20 at check out and take 20% off your order.

Since beginning this adventure in tee shirts, I’ve made over 12 designs with the help of my designer friends Chris Glass, Karen Pawlicki and husband, Ryan Andrews. If you see a design that you’d like on a kids’ tee shirt, send me a note. I am using a print on demand service and can add the designs to lots of different things.

I continue to have some of the tees in Kennedy Heights arts center gift shop and Jackson Whitaker in Milford on Main Street. I am seeking other venues to sell them, so if you’ve got a gift shop, restaurant, store or know of one that appreciates food humor, send me a note. Thank you Aaron Kent of DIY printing (in East Walnut Hills) for keeping my small inventory in check.

Handling Hangover

Handling Hangover

Did you know that 23% of people that drink alcohol never experience hangovers? That leaves over 75% of people that do experience the consequences of too much wine, beer or spirits including nausea, fatigue and headache. I feel sick thinking about it! How can you prevent feeling like death the day after a party? Here are a few simple tips:

 

  1. Be moderate. Alcohol creates acetylaldehyde when metabolized, a toxin that’s linked with several types of cancer. Moderate alcohol intake for men is 2 drinks per day and for women, 1 drink/day. You know why? Men are typically bigger than us and have more body surface area to absorb alcohol. Binge drinking increases risk of several types of cancer, especially breast cancer in women, so limit to 3 drinks PER WEEK if your risk is high. Bottom line, the smaller you, the more susceptible you are to the effects of alcohol.
  2. Eat before you drink. Drinking on an empty stomach is a recipe for hangover. Alcohol gets absorbed much faster when you’ve got no vittles in your belly. Include some carbs from whole grain bread, pasta or crackers as well as protein from beans, lean meat, eggs or other source. Foods containing fat (such as cheese, nuts or oil) may also help slow the absorption of alcohol.
  3. Have a mocktail instead. Years ago when my friends and I were having babies but it was too early to let everyone in on the secret (those 12 weeks of the first trimester when some women miscarry), we’d have mocktails to fool our friends. There are loads of delightful seltzer and flavored waters out there to choose from that you can enjoy if you’re the designated driver or just taking a night off from drinking.
  4. Limit dark alcohol. Whiskey, bourbon, cognac and red wine contain substances called congeners, which are created when alcohol is fermented. Congeners slow alcohol metabolism, which means it sticks around in your system longer. This is why you may not feel as bad after drinking vodka or gin VS whiskey. The amount still matters, so continue to be moderate.
  5. Drink water before, during and after you’ve been drinking. Alcohol dehydrates you, which can lead to headaches, fatigue and nausea. Drink at least a liter of fluid (four, 8 oz cups) before you go out for the night and have a glass of water between cocktails to slow your intake down and stay hydrated.
  6. Keep peppermint on hand. This time of year, you may have some candy canes left over or peppermint tea in your pantry. Peppermint oil relaxes the stomach lining, which may help reduce nausea.
  7. Try gingerale or non-alcoholic ginger beer. Ginger has been used for centuries in pregnant women to reduce morning sickness and for travelers to reduce motion sickness. The combo of ginger and carbonation may help lessen nausea when you’ve had a few too many.
  8. Take a B complex vitamin before drinking. Your body loses B vitamins when you drink because alcohol is a diuetic. While there isn’t much research to support taking vitamins to prevent hangovers, they certainly can’t hurt. Chronic drinkers are commonly deficient in thiamine, folic acid and vitamin B 12. Others I’ve spoken with use Emergent C, an effervescent vitamin C tablet used to prevent colds.
  9. Consider not drinking. A clear head, less holiday weight gain, less money spent, and no risk for DUI are a few perks! Perhaps you’re the life of the party without the booze? Whatever you decide, be smart this holiday season.
Simple shopping tips

Simple shopping tips

In the era of Click list, Instacart and Amazon delivery, I am still an old time shopper. The grocery store is a playground for food geeks like me. I like to pick out my own produce, see what’s new on the shelves, talk to the guy stocking veggies and taste samples when they’re out.

I recently provided a grocery tour for a lovely couple that had some health issues. She has Crohn’s and her husband suffered a stroke a few months ago. Their daughter-in-law bought them a tour for Christmas. What a great gift of health! I enjoyed asking them questions about how they shop and cook and what information would be most helpful. Below are some of the questions I answered for them:

What does the % Daily Value mean on a label?  The % Daily Value (DV) refers to the % of nutrient in the food you are eating, compared to the amount you need for an entire day.  All food labels are based on a 2000 calorie diet.  If a nutrient contains 5% or less of a nutrient, it is LOW in that nutrient.  If it contains 20% or more of a nutrient, it is HIGH in that nutrient.  A food containing 3% of the DV for fat is low in fat.  A food containing 20% of the DV for saturated fat is high in saturated fat.

How do I know a food is low fat?  Low-fat foods contain 3 grams of fat or less for every 100 calories.  For example, if a food has 300 calories, it should contain 9 total grams of fat or less.  There are 9 calories for every gram of fat.  A low-fat food contains 30% or less of calories from fat.  When buying meat (beef, poultry), look for 90% lean or higher.  Limit saturated and trans fat when possible.  Saturated and trans fat are solid at room temperature.    Low fat food:  Calories: 200/serving, fat grams 6/serving.  6 x 9/200 = 54/200 = 27% fat.

What is considered a low sodium food?

A low sodium food will have 140 mg of sodium per serving or less.  If a produce has 5% or less of the daily value (DV) of a nutrient, it is low in that nutrient. Anything above 20% of the DV on the food label is high sodium (most frozen meals, canned soup, sauce or beans, processed meats, etc).  Individuals with hypertension, over 50 or African American are advised to consume no more than 1500 mg sodium per day,

How much fiber should I eat?  Women need 25-30 grams/day and men ~38-40/day.  How much should be in my breakfast (or snack) cereal?  Look for 5 or more grams of fiber/serving of cereal and ideally < 5-7 grams of sugar/serving.  You can blend cereals together to reduce sugar.

How much sugar should I have in my diet?  Less is best!  Your sugar ‘allowance’ should be no more than 10% of calories consumed.  For a 2000 calorie diet, 10% is 200 calories or 50 grams of sugar/day (200/4 calories/gram = 50 grams).  There is 1 tsp of sugar for every 4 grams of sugar.

How can I tell if a grain is a ‘whole’ grain’?  Look for the word WHOLE in the ingredients.  If it is made with refined or enriched flour, it is not whole.  If the bread is white, but has a significant amount of fiber, it is likely enriched with non-whole fibers such as chicory root, cellulose, inulin or others.  These types of fibers can produce more bacteria in your gut, which may lead to gas and bloating.

Should I buy organic?  Organic fruits and vegetables may still have pesticides.  Animals that are raised organically will not be exposed to added hormones or antibiotics and are often grass fed, VS grain fed.  The produce below may be higher in pesticides, but still meets FDA standards for pesticide content. Eating more produce is more important than buying organic. Check out www.safefruitsandveggies for pesticide content

Apples             Cherries                                   Peaches           Nectarines

Bell peppers    Grapes (imported)                  Pears               Spinach

Celery              Lettuce                                    Potatoes          Strawberries

If you’re interested in a store tour with me or for a gift, contact me@ lisa@soundbitesnutrition.com

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