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FITNESS FLYERFood: a Love StoryBy Becky Moran

Becky Moran is a Graphic Designer and Generally Happy Person

I have always loved food. I love the tastes, textures, aromas and downright beauty of food. Happiness for me comes in the form of waking up to the sinfully decadent smells of bacon and cinnamon rolls wafting into my bedroom (not that this happens frequently enough – all due respect to my husband). My food love however, has often been a one-way street. Since middle school, I have experienced many stomach-related health issues. Over time, I have discovered that these issues stem from the foods I’ve chosen to eat. The foods I love the most – fried chicken, donuts, french fries – were literally hurting me. It was like a bad romance novel.So the solution should be simple, right? Don’t eat what makes you feel like crap. Well, life isn’t always that simple. Sometimes you are so entrenched in a bad relationship that though you struggle and fight to get out, you fall back in when things get more difficult. This probably won’t come as a surprise, given the foods I’ve raved about, but I’ve also been overweight for most of my life. Like most overweight Americans, I’ve done my fair share of dieting only to gain back most (or at times all) of the weight because the diet became too much to maintain. My relationship with food kept getting worse instead of better! My experiences were telling me that food was evil and I was wrong to love it! After all, had food ever loved me back?It wasn’t until recently that my relationship with food started to recover. I began to realize that while food is delicious and amazing, it serves another, extremely important function. Food is

fuel. Food is what makes my body work. Food is what keeps me going. Donuts are not good fuel.

Donuts are treats, best enjoyed every once in a while. Pork, chicken, beef, sweet potatoes, green beans, apples,

bananas, almonds – all of these are good sources of fuel to be eaten all the time.Healthy foods don’t even have to be boring! Learning to cook with whole-food ingredients in new and interesting ways is another trick that I’ve learned for saving my relationship with food. I’m spicing up my love life with food in the kitchen! The other day I made a delicious Lemon Garlic Chicken with Zucchini. It only took 45 minutes from start to finish and I felt great all night.With my new outlook on food, I am falling in love again and this time, food is noticeably loving me back. I have less stomach problems and the energy to do more with my day because of these healthier foods. My skin is clearer and my lips aren’t perpetually chapped. Even though I’m not targeting a restriction of calories I am slowly, but surely, losing weight. Of course I still fall off the wagon sometimes. As with any love story, there is always conflict and the lovers don’t always see eye to eye. In this case, the “It’s not you, it’s me” paradigm is true. Food is inanimate and can’t physically do much, so the departures are my responsibility. But in these instances, I practice kindness with myself and take steps to get back on track. The realization of what pulls me off track often helps keep me on track longer when I try again. Here’s an example: When I don’t go grocery shopping, I’m tempted to see my only option as fast food. But, there’s an easy fix: Make grocery shopping a priority and have a go-to list of healthful foods to expedite my time in the store. Plus, choosing things like bone-in, skin-on chicken thighs allows for versatility and can keep the cost of a meal similar to fast food. (Here’s a tip, cut out the bones and use them for a super-healthful bone broth!)My overall takeaway is that it is possible to focus on health and still have a loving relationship with food. You just have to choose the foods that will love you back, not the ones with the leather jacket and the motorcycle that offer a moment of delicious with a wrath of consequences… I mean donuts.

find out more about these topics at the juice bar

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NUTRITIONW H O L E F O O D S

Monthly

foods as nature made them

minimally processed & natural:Why WF’s Are Your Friendbattle

whole foods t h e s i l e n t d i s e a s e k i l l e r

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How to Avoidsynthetic or artificial

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vitamins,mineralsgood fats&

Nute Guru, it is officially the time of year when PSL everything hits the shelves. I really love my PSL, but at the same time I find myself wondering if it is good for me? Q

A

http://www.mindbodygreen.com/0-6745/Eat-Your-Pumpkin-9-Reasons-Why-Its-Good-For-You.html

ASK THE

NUTE GURU

THE NUTE (NUTRITION) GURU IMPARTS WISDOM ABOUT THE IMPORTANCE OF

NATURAL, WHOLE-FOODS NUTRITION FOR MIND/BODY WELLNESS.

PROJECT: PFC

Oh Pumpkin Spice Lattes, the harbinger of fall. While the kind you get at the cafe is likely more sugar and milk than pumpkin, pumpkins are super healthy! You already know it in one of your favorite beverages, but eating pumpkin and even the seeds can give you great benefits!

Pumpkin carving is lots of fun but did you know it can be the starting point for a healthy snack, too? That’s right! Halloween isn’t just about gorging on candy and sweet treats. Squash is in season and pumpkin is at the forefront of healthy foods this week!1. Pumpkins are an antioxidant and an anti inflammatory food! This means it helps with joint health, organ health, stress relief and soft tissue injuries!2. Pumpkins can help protect the eyes from cataracts and degeneration with their Vitamin A content.3. The high levels of Vitamin C help the immune system and encourages collagen production for the skin to maintain its beautiful glow and elasticity.4. Pumpkin is a great source of fiber to help wash out any toxins and keep your body running smoothly.5. Pumpkins hold enough carotids to give them their lovely orange color and help prevent premature aging and cardiovascular disease.6. Pumpkin seeds are high in protein and plant based fatty acids, which help regulate cholesterol levels, protect against arthritis, promote healthy skin, and improve brain function.7. The pulp and the seeds are rich in magnesium required for bone and tooth health.8. Pumpkin contains lots of potassium and zinc to prevent the onset of cardiovascular disease and hypertension (high blood pressure). Zinc is also great for the immune system, skin and fertility.9. The fruit contains L tryptophan, a chemical compound that triggers feelings of well being that aid depression in a smooth and natural way.Happy carving!

A (VERY) BRIEF HISTORY OF NUTRITIONThe human digestive system has evolved over thousands of years utilizing and adapting to a vast array of foods. Our forebears’ bodies were capable of digesting a variety of whole foods found in their environments, like meats, fishes, nuts, whole grains, vegetables, fruits and more. While some changes have happened very slowly throughout our history, the recent changes to American diets has been fairly abrupt. What has happened to us? Why are we suddenly becoming so fat and so ill? There have definitely been changes to our digestive systems over the past 10,000 years, none of those changes can compare to the changes in the foods we eat. The last 100 years or so have seen Americans reinvent their diet in at least a hundred ways to accommodate our rapidly changing lives. From convenience to fad dieting, we have completely moved away from what our bodies had recognized as slow-digesting nutrient-dense whole foods. Our search for the “magic bullet” has led us to fast-digesting, overly-processed foods because they seem to make sense and they offer quick results.

The Industrial Revolution was a period from the 18th to the 19th century where major changes in agriculture, manufacturing, technology, mining, transport and (you guessed it) daily nutrition rapidly occurred. Our digestive systems weren’t quite as ready for the rapid pace. The foods that we had been eating had never been processed and packaged. The flours we had used to make breads and crackers had never been super-pulverized and stripped of essential nutrition. Sugars and fats had never widely been added to make our foods taste better. Our diets were comprised of simple foods,

simply prepared. With more widely available ingredients, large populations had access to different ways to make their foods taste good. In fact, we made these foods taste so good, we couldn’t stop eating them!

After all of the fad diets and processed foods, there is a strong movement to get back to basics. Nutritionists, scientists and doctors the world over are proving that diets comprised of natural, whole-foods can help you stay lean, fit and are more likely to keep you disease free. Over the next four weeks we are going to focus on the macronutrients; proteins, carbs and fat. These are the primary components of everything that we eat. Understanding these building blocks is the start to discovering a daily diet that makes sense for our bodies and our modern lifestyles. We’ll learn when to eat them (especially relative to exercise) and you’ll learn why timing is important…timing is everything.

EAT WELL!Check Back Next Week for Issue 2!

October, Issue 1 THE MACRONUTRIENTS

-FACTS

CARBOHYDRATES (CARBS) ARE YOUR FRIENDThere has been much controversy over this valuable macronutrient. It seems that we are always looking for someone or something to blame for those unwanted pounds that relentlessly stick to our hips. Why not blame it on carbs? It’s an easy fix; just remove them from our diets and the pounds melt off; right? Wrong! Enter the Atkins Diet or perhaps as it’s more commonly known; the Low-Carb Diet. It’s not always as simple as a low-carb diet. Remember, there are always reactions to our actions. Our philosophy is to add to your daily diet, not subtract. This may sound strange, but keep reading and we’ll explain.

THE BASICS ABOUT CARBSCarbohydrates are the primary source of energy in your body. Carbs are found in food sources that include vegetables, fruits, grains, legumes, rice and sugars. Sugar is a carb, but not all carbs are sugar. Carbs provide (4) calories per gram. They are broken down through digestion into sugars and absorbed through the small intestine. From there they are shuttled off into the blood system and used immediately or stored in the muscles and liver until needed for energy.

Our bodies can only store a limited amount of stored carbs (depending on how much your lean muscle you have)- between 800 to 2100 calories at any one time. This is barely enough to sustain an individual through an hour and a half of intense exercise, which is why we need to eat Carbs throughout the day.

Stored Carbohydrates are called glycogen. The average person will use up every gram of stored glycogen just by standing upright, breathing, digesting, thinking and trying to maintain a constant body temp. This is called your Resting Metabolism. Once you include everyday movement and especially exercise, your body demands additional carbs, preferably in the form of glycogen. Without it, your body robs your hard-earned muscle tissue (catabolism) to be converted into energy. This drops your metabolic rate, which makes it harder for your body to burn calories. Remember...muscle burns calories not fat.

RECOMMENDED DAILY INTAKE (RDI)Current dietary recommendations call for anywhere from 50-70% of total daily calories come from carbs (slow-digesting), while only 10% of those calories should come from simple carbs (fast-digesting). But here’s where the timing comes in…if you drink a fast-digesting Recovery Shake immediately following your workout, you’ll refuel with the necessary carbs that your body is craving and keep your metabolism humming.


THE MACRONUTRIENTS October, Issue 2

-FACTS

amino acids needed on a daily basis by the body. In its purest form, as whey protein isolate, it contains almost no fat, lactose or cholesterol.

Whey is made up of molecules that are chains of Amino Acids called Peptides. The human body can only absorb very small chains of these di(2) and tri(3) peptides. Larger peptides must be enzymatically broken down (hydrolyzed) before any absorption can occur. Breakdown and absorption of protein occurs primarily in a one foot area of the small intestine called the duodenum. Once it is past this area of the small intestine there is essentially no further absorption. Undigested protein passes into the colon where it is a known health hazard. Beef, poultry, fish, eggs, soy and grains have no di and tripeptides, which slows their digestion and limits absorption. Absorption is key in being assimilated into the body, so we can’t stress enough how important it is that you choose your protein wisely.

Whey protein is an excellent protein choice for individuals of all ages. It provides a number of benefits in areas including sports nutrition, weight management, immune support, bone health, and general wellness. Studies have shown that protein can make you leaner, so you see, it isn’t just for body builders, it’s for everyone. Add a scoop to your favorite Recovery Shake today and rebuild a better body tomorrow.


PROTEIN IN THE BODYSqueeze all the water out of your body and what is left? Mostly protein. Over 55% of the dry weight of your body is protein. Proteins are large, complex molecules that play many critical roles in the body. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs. All bodily functions from the blink of an eye to the creation of new muscle are controlled by thousands of different enzymes- and (almost) all enzymes are proteins. Protein is also involved in many cellular processes. Proteins make up the major part of many hormones, so they are essential for communication throughout the body.

When we’re talking about protein in your diet, you must get it right all the time. You can make big mistakes with carbs and fats and correct them easily, but your mistakes with protein build right into your structure and can hamper your health and wellness for months. Body proteins are not forever as your cells die continually. 98% of the cells of the human body are completely replaced each year. In six months your abs, the hemoglobin in your blood, your enzymes, even the structure of your genes are all completely replaced. The body you have today is built almost entirely of what you have eaten over the last six months. This is why your choice of proteins is so important.

WHEY PROTEINWhat is whey protein? Whey is the name of the pure, natural, high-quality protein from cow’s milk. Whey is a by-product of making cheese. It takes approximately 10 pounds of milk to make 1 pound of cheese; the remaining 9 pounds is whey. Whey has considerably less fat, sodium, lactose and calories than milk. It is a rich source of the essential


-FACTS

chemical structure and physiological role. The major types of Omega-3 fatty acids are: • ALA – Alpha Linolenic Acid• EPA – EicsaPentanoic Acid• DHA – DocosoHexaenoic Acid

Omega-3 fatty acids are considered heart-healthy fats. They are highly unsaturated, and scientific studies show that unsaturated fats do not promote hardening of the arteries, high blood pressure, weakened heart or arterial tissue and strokes. Most importantly, Omega-3 fatty acids are nutritionally essential. Humans lack the enzyme required to produce Omega-3 fatty acids from other types of ingested fats, so Omega-3 fatty acids must be acquired by the diet.

DHA and EPA, and to a much lesser extent, ALA are accumulated in the membranes of the heart, blood cells, and other tissues. These fatty acids help keep the membranes fluid, aiding in the normal functioning of cells and tissues. DHA and EPA levels are high in these tissues, but DHA is the most abundant Omega-3 found in the brain and retina, accounting for more than 50% of the total unsaturated fatty acids present.

HOW MUCH FAT DO I NEED IN MY DIET?Every ounce of extra body fat that you carry increases the energy required to move your body. Additionally, every ounce of extra body fat increases body temperature during exercise, not only because of extra weight and insulation, but because you have less water for cooling. Body fat is only 50% water whereas muscle is 75% water. Keep fat intake below 15%.EAT WELL!

SURPRISINGLY IMPORTANT TO YOUR HEALTHBelieve it or not, fat is a necessary macronutrient and is essential for optimal health, but only the right types and in the right quantities. Fats or lipids are the most concentrated source of energy in your diet. When oxidized, fats furnish more than twice the number of calories per gram furnished by carbs and proteins. One gram of fat yields approx. 9 calories as compared to 4 calories for carbs or proteins. In addition to providing energy, fats act as carriers for the fat-soluble vitamins, A, D, E, and K. By aiding in the absorption of vitamin D, fats help make calcium available to the body tissues, particularly the bones and teeth. Fats are also important for the conversion of carotenes such as beta carotene into vitamin A. Fat deposits surround, protect, and hold in place organs, such as kidneys, heart and the liver. A layer of fat insulates the body from external temperature changes and preserves body heat. Fat prolongs the process of digestion by slowing down the stomach’s secretion of hydrochloric acid.

Athletes and everyone else benefits from the consumption of healthy fats such as from plant oils or fish. These (and all) fats are broken down into fatty acids that are essential for the effective function of the brain, inner ear, eyes, adrenal glands, immune system and sex organs. In these very active tissues, special fats are essential for the high level of oxygen use and energy transformation required for optimum health and performance. One type of fat that we’d like to focus on is the Omega 3 fatty acids.

FAT AND OMEGA-3 FATTY ACIDSOmega-3 fatty acids are unique long-chain polyunsaturated fatty acids. There are three types of Omega-3 fatty acids, and each type differs in its

Check Back Next Month for a New Series!


-FACTS

Minimize your risk ofdeveloping Type 2

Diabetes. Drink water, UNLESS you have just

worked out.

Magnesium-rich foods like whole grains,

nuts, leafy greens & beans can help lessen

insulin-resistance.

Women who drink at least 1 sugar-

sweetened soft drink a day have nearly twice the risk of Type 2 Diabetes.*

http://www.health.harvard.edu/fhg/updates/update1204b.shtml

Avoid processed foods. Processing whole foods

speeds up digestion creating an unwelcome

impact on blood sugar levels.

Digestion begins in the mouth...chew well!

Chewing carbohydrates longer releases natural

enzymes that make them taste sweeter.*

http://www.nytimes.com/health/guides/disease/high-blood-cholesterol-and-triglycerides/print.htmlhttp://www.enzymestuff.com/digestion.htm

Cardio can kill fat loss unless you recover with a liquid post-workout

meal within 30 minutes of your routine.*

*http://fitness.mercola.com/sites/fitness/archive/2010/02/16/what-you-eat-after-exercise-matters.aspx

Burn more calories by lifting up for one second and down for

three seconds.*

*http://anytimehealth.com/questions/5877-fast-reps-or-slow

Cardio alone is not the best fat burning

activity. Mix it up with weights too!*

*http://www.fitday.com/fitness-articles/fitness/weight-loss/how-weight-lifting-workouts-can-help-you-lose-weight.html

Trekking poles help walkers burn more

calories.*

*http://myhealingkitchen.com/walking-poles/

Yoga increases balance, muscle steadiness

& strength.*

*http://www.huffingtonpost.com/kino-macgregor/yoga-poses_b_3582869.html

Post workout, carbs replenish the glycogen (stored sugars) your

muscles burned for energy.*

*http://www.livestrong.com/article/537246-the-best-time-to-replenish-glycogen-exercise/

You don’t need big muscles to stay strong; you need active ones that you regularly move and stress.

The clock is ticking...you have 30 minutes after

your last rep to promote recovery & maximize

your efforts.*

*http://www.bodybuilding.com/fun/how-to-build-more-muscle-in-30-days.

Not 1 gram of the natural sugars found in our

Recovery Shakes will end up as fat IF consumed within 30 minutes of

your last rep.*

http://www.huffingtonpost.com/2013/06/02/food-exercise-mistakes_n_3327899.html

Drinking a Recovery Shake within 30

minutes after your last rep replaces glycogen

(stored sugar) and keeps your

metabolism high!*

*http://www.huffingtonpost.com/2013/06/02/food-exercise-mistakes_n_3327899.html

Limit your carb intake close to bedtime. Carbs

can inhibit sleep-induced GH release which helps support fat burning.*

*http://www.fitnessforoneandall.com/nutrition/article/hormones/part_one.htm

Eating cottage cheese before bedtime provides protein your body needs

during the night to maintain muscles.*

*http://www.simplyshredded.com/time-to-grow-what-to-eat-when-so-your-muscle-gains-will-be-covered-round-the-clock.html

Keeping a training log is the best way to assess

your progress and isolate trouble spots.

Throw away your scale. Measuring body fat

just once a month is a better way to register

your success.

Know your routine before you enter the

gym. Always plan your workout and prepare for

it mentally, as well.

.

Be sure to eat a natural, whole-foods based meal 1 hour after you drink your

Recovery Shake.*

*http://veganbodybuilding.com/?page=article_workout_eating

Focus on quality, not quantity in ab training. If you can perform more than 20 reps in any set,

something’s wrong.

Variety is the spice of life. If you eat 32 different foods daily, each day can be new

and exciting.

Like your diet, you should change up your workout

routine often. Modify your training every

4-8 weeks.

January 2016 | blog.myfitnesspal.com | Danielle Omar | Weight Management

WHAT WE’RE READING...

5 Reasons Why Fat is Good for Weight Loss

Remember the low-fat diet craze during the 80s? Today, many people still believe you have to drastically reduce your fat intake to lose weight. The good news is this is not true. In fact, a 2007 review by Harvard researchers found that weight loss is possible with a variety of popular diets as long as people ate fewer calories, the diet didn’t have to be low in fat.

That’s right: Sacrificing fat is not an automatic win when it comes to weight loss. It might even be working against you. How? Fat intake and body fat stores influence your metabolism in a variety of ways, and getting too little can affect how you feel – especially when you’re trying to eat less. Similar to protein, eating moderate amounts of fat can actually help you lose weight faster, without feeling deprived.

Here are five reasons why keeping the fat in your diet may help with weight loss:

1. Fat keeps you full. Think about the last time you experienced the fullness, not to mention satisfaction, of eating a high-fat comfort food. (Mac & cheese, anyone?) Fullness is actually a real feeling that’s created during digestion, when fat triggers the release of cholecystokinin, a hormone that slows down how fast the stomach empties food into your intestines. This not only helps you get full but also ensures you’ll stay full for a longer period of time. Consequently, you need less food to feel satisfied, compared with a diet lower in fat.

2. Fat helps you balance blood sugar. Your blood sugar level impacts insulin levels, which can affect your mood, cravings and food choices. Additionally, eating sugary foods with too many refined carbohydrates and not enough fat (and protein) can cause your blood sugar levels to spike and subsequently crash. Including healthy fats with your meals and snacks can help keep your blood sugar balanced throughout the day.

3. Fat helps you absorb nutrients. Ordering that salad with low- or fat-free dressing might be doing more harm than good. Why? You need a little fat to absorb the fat-soluble vitamins (A, D, E and K), beta-carotene (a carotenoid that makes vitamin A) and other carotenoids found in leafy greens and salad veggies. If you dress your salad on the lighter side, make sure to throw in some healthy fats like walnuts or avocado.

READ MORE AT THE

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NOTE: Some sentiments contained within “What We’re Reading” articles may not strictly conform with Simple Again’s nutritional outlook. We read articles containing opposing information all the time and derive our nutritional philosophies from the latest science, the opinions of experts worldwide and our anecdotal experiences in the field. We keep an open mind and a strong affinity for fact-based evidence to help make the world of nutrition “Simple Again” for you.

January 2016 | blog.myfitnesspal.com | Danielle Omar | Weight Management


5 Reasons Why Fat is Good for Weight Loss

Remember the low-fat diet craze during the 80s? Today, many people still believe you have to drastically reduce your fat intake to lose weight. The good news is this is not true. In fact, a 2007 review by Harvard researchers found that weight loss is possible with a variety of popular diets as long as people ate fewer calories, the diet didn’t have to be low in fat.

That’s right: Sacrificing fat is not an automatic win when it comes to weight loss. It might even be working against you. How? Fat intake and body fat stores influence your metabolism in a variety of ways, and getting too little can affect how you feel – especially when you’re trying to eat less. Similar to protein, eating moderate amounts of fat can actually help you lose weight faster, without feeling deprived.

Here are five reasons why keeping the fat in your diet may help with weight loss:

1. Fat keeps you full. Think about the last time you experienced the fullness, not to mention satisfaction, of eating a high-fat comfort food. (Mac & cheese, anyone?) Fullness is actually a real feeling that’s created during digestion, when fat triggers the release of cholecystokinin, a hormone that slows down how fast the stomach empties food into your intestines. This not only helps you get full but also ensures you’ll stay full for a longer period of time. Consequently, you need less food to feel satisfied, compared with a diet lower in fat.

2. Fat helps you balance blood sugar. Your blood sugar level impacts insulin levels, which can affect your mood, cravings and food choices. Additionally, eating sugary foods with too many refined carbohydrates and not enough fat (and protein) can cause your blood sugar levels to spike and subsequently crash. Including healthy fats with your meals and snacks can help keep your blood sugar balanced throughout the day.

3. Fat helps you absorb nutrients. Ordering that salad with low- or fat-free dressing might be doing more harm than good. Why? You need a little fat to absorb the fat-soluble vitamins (A, D, E and K), beta-carotene (a carotenoid that makes vitamin A) and other carotenoids found in leafy greens and salad veggies. If you dress your salad on the lighter side, make sure to throw in some healthy fats like walnuts or avocado.

CHECK OUT MORE OF WHAT WE’RE READING:

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4. Fat is essential for good health. Your body is capable of making its own fats, but there are some fats you must get from your diet or you risk becoming deficient. These are called “essential fats,” and they include omegas-3 and -6. Most of us get plenty of omega-6 fats in our diets; however, omega-3 fats may be a little harder to come by. Consuming a low-fat diet can magnify the problem. As you’re cutting calories for weight loss, choose fat sources rich in these essential fats because they are important for optimal functioning of our brains, hearts and body cells.

5. Fat is real food. Another compelling reason to keep fat in your diet is because fat makes food taste good! Fat is responsible for the creamy texture and amazing smell of the foods we love to eat. When you remove these favorite foods from your diet, you often turn to refined and overly processed substitutes. Such foods may contain large amounts of salt and sugar, added chemicals and carb-based fat replacers that mimic the flavor and texture of natural fat. When it comes to enjoying a high-fat favorite, you’re better off sticking with the real thing and just eating less of it.

How to Choose the Best Fats

Not all fats are created equal, and some fats are better than others. Plant-based fats should make up the bulk of your intake, as they contain the healthiest types of fatty acids.

The plant-based fats listed below are a great place to start:

• Avocados and avocado oil • Nuts and nut butters • Seeds and seed butters • Cooking oils (including olive, coconut and grapeseed)

Moderate amounts of animal fat are fine. When choosing animal-based fats, opt for:

• Fatty fish (including sardines, mackerel, herring and wild salmon) • Lean cuts of meat for beef, pork, chicken, turkey • Egg and low-fat cheeses (including part-skim mozzarella, ricotta and cottage cheese)

It’s also important to remember anything can be overdone, even healthy fats. Just because a little bit is good, it doesn’t mean a lot is better. Like any other nutrient, when consumed in excessive amounts, fat will lead to weight gain. MyFitnessPal sets your fat intake at 30% of your total calories, which is optimal to keep your body healthy and appetite satisfied.

October 2012 | huffingtonpost.com | Sarah Klein | Nutrition


8 Impressive Health Benefits of PumpkinPumpkin bread, pumpkin ravioli, pumpkin pie, pumpkin risotto, pumpkin beer — the options are endless, and endlessly mouthwatering. It’s finally pumpkin season, and the reasons to celebrate are many.Not only is fall’s signature squash versatile enough to fit into all the above and more, it also packs some powerful healthy perks — like keeping heart health, vision and waistlines in check, as long as you take it easy on the pie, that is.Below, we’ve rounded up some of our favorite health benefits of pumpkin. Let us know what else you love about pumpkins in the comments!

Pumpkins Keep Eyesight SharpA cup of cooked, mashed pumpkin contains more than 200 percent of your recommended daily intake of vitamin A, which aids vision, particularly in dim light, according to the National Institutes of Health. Pumpkins are also rich in carotenoids, the compounds

that give the gourd their bright orange color, including beta-carotene, which the body converts into a form of vitamin A for additional peeper protection.

Pumpkins Aid Weight LossPumpkin is an often-overlooked source of fiber, but with three grams per one-cup serving and only 49 calories, it can keep you feeling full for longer on fewer calories. A fiber-rich diet seems to help people eat less, and thereby shed pounds. A 2009 study found that people who ate a whole apple before lunch (the fiber is in the skin) consumed fewer calories throughout the meal than people who ate applesauce or drank apple juice, WebMD reported.

Pumpkin Seeds Can Help Your HeartNuts and seeds, including those of pumpkins, are naturally rich in certain plant-based chemicals called phytosterols that have been shown in studies to reduce LDL or “bad” cholesterol.

Pumpkins May Reduce Cancer RiskLike their orange comrades the sweet potato, the carrot and the butternut squash (to name a few), pumpkins boast the antioxidant beta-carotene, which may play a role in cancer prevention, according to the National Cancer

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JUICE BAR


October 2012 | huffingtonpost.com | Sarah Klein | Nutrition


8 Impressive Health Benefits of PumpkinPumpkin bread, pumpkin ravioli, pumpkin pie, pumpkin risotto, pumpkin beer — the options are endless, and endlessly mouthwatering. It’s finally pumpkin season, and the reasons to celebrate are many.Not only is fall’s signature squash versatile enough to fit into all the above and more, it also packs some powerful healthy perks — like keeping heart health, vision and waistlines in check, as long as you take it easy on the pie, that is.Below, we’ve rounded up some of our favorite health benefits of pumpkin. Let us know what else you love about pumpkins in the comments!

Pumpkins Keep Eyesight SharpA cup of cooked, mashed pumpkin contains more than 200 percent of your recommended daily intake of vitamin A, which aids vision, particularly in dim light, according to the National Institutes of Health. Pumpkins are also rich in carotenoids, the compounds

that give the gourd their bright orange color, including beta-carotene, which the body converts into a form of vitamin A for additional peeper protection.

Pumpkins Aid Weight LossPumpkin is an often-overlooked source of fiber, but with three grams per one-cup serving and only 49 calories, it can keep you feeling full for longer on fewer calories. A fiber-rich diet seems to help people eat less, and thereby shed pounds. A 2009 study found that people who ate a whole apple before lunch (the fiber is in the skin) consumed fewer calories throughout the meal than people who ate applesauce or drank apple juice, WebMD reported.

Pumpkin Seeds Can Help Your HeartNuts and seeds, including those of pumpkins, are naturally rich in certain plant-based chemicals called phytosterols that have been shown in studies to reduce LDL or “bad” cholesterol.

Pumpkins May Reduce Cancer RiskLike their orange comrades the sweet potato, the carrot and the butternut squash (to name a few), pumpkins boast the antioxidant beta-carotene, which may play a role in cancer prevention, according to the National Cancer





Institute. Food sources of beta-carotene seem to help more than a supplement, according to the NIH — even more reason to scoop up some pumpkin today. And the plant sterols in pumpkin seeds have also been linked to fighting off certain cancers.

Pumpkins Protect The SkinThe same free-radical-neutralizing powers of the carotenoids in pumpkin that may keep cancer cells at bay can also help keep the skin wrinkle-free, Health magazine reported.

Pumpkin Seeds Can Boost Your MoodPumpkin seeds are rich in the amino acid tryptophan, the famed ingredient in turkey that many think brings on the need for that post-Thanksgiving feast snooze. While experts agree that it’s likely the overeating rather than the tryptophan lulling you to sleep, the amino acid is important in production of serotonin, one of the major players when it comes to our mood, WebMD reports. A handful of roasted pumpkin seeds may help your outlook stay bright.

Pumpkins Can Help After A Hard WorkoutEver heard of bananas being touted as nature’s energy bar? Turns out, a cup of cooked pumpkin has more of the refueling nutrient potassium, with 564 milligrams to a banana’s 422. A little extra potassium helps restore the body’s balance of electrolytes after a heavy workout and keeps muscles functioning at their best.

Pumpkins Can Boost Your Immune SystemWell, maybe. Whether or not vitamin C can really ward off colds is still up for debate, but pumpkins are a solid source of the essential nutrient. One cup of cooked pumpkin contains more than 11 milligrams, or nearly 20 percent of the 60 milligrams the IOM recommends women need daily. (Men should aim for around 75 milligrams.)

August 2014 | MindBodyGreen.com | Health & Wellness | Lisa Leake


8 Things My Family Learned When We Gave Up Processed Food For 100 Days

A few short years ago, our pantry was just like so many other suburban kitchens — we thought we were making healthy choices and that the convenience foods and special treats in the pantry were no big deal.

Then, after reading Michael Pollan’s book, In Defense of Food, I had the wakeup call of my life when I realized many of the foods we were eating were actually highly processed.

So during the summer of 2010, my family (including my two young daughters) decided to take a “100 Days of Real Food” pledge where we didn’t eat a single bite of highly processed food.

That meant no white flour, no sugar, no factory-farmed meat, and nothing out of package with more than five ingredients!

And now, four years later, while we no longer live by a set of strict rules, this lifestyle has become our new normal and we’ve never looked back. READ MORE

AT THE JUICE BAR

August 2014 | MindBodyGreen.com | Health & Wellness | Lisa Leake


8 Things My Family Learned When We Gave Up Processed Food For 100 Days

NOTE: Some sentiments contained within “What We’re Reading” articles may not strictly conform with PROJECT: PFC’s nutritional outlook. We read articles containing opposing information all the time and derive our nutritional philosophies from the latest science, the opinions of experts worldwide and our anecdotal experiences in the field. We keep an open mind and a strong affinity for fact-based evidence to help make the world of nutrition “Simple Again” for you.

A few short years ago, our pantry was just like so many other suburban kitchens — we thought we were making healthy choices and that the convenience foods and special treats in the pantry were no big deal.

Then, after reading Michael Pollan’s book, In Defense of Food, I had the wakeup call of my life when I realized many of the foods we were eating were actually highly processed.

So during the summer of 2010, my family (including my two young daughters) decided to take a “100 Days of Real Food” pledge where we didn’t eat a single bite of highly processed food.

That meant no white flour, no sugar, no factory-farmed meat, and nothing out of package with more than five ingredients!

And now, four years later, while we no longer live by a set of strict rules, this lifestyle has become our new normal and we’ve never looked back.

Along the way, I’ve chronicled what we’ve learned, as well as recipes and other resources on my blog at 100daysofrealfood.com. Here are eight things we discovered on our path to a healthier life:

1. It’s easier than it looks.Switching to a real food lifestyle may seem intimidating and even downright overwhelming at first, especially for the busiest of families, but I promise it is totally possible.

Just as with any big change, it takes some getting used to — and before long, avoiding processed food will became your “new normal.” Simply getting started is key!

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2. We’re much healthier.Since we kicked processed food, I have more energy and my husband and I even lost a few pounds. Our youngest daughter, who has mild asthma, experienced a dramatic improvement in her episodes of wheezing and her constipation struggles practically disappeared overnight.

3. Always read the ingredient label.Reading the ingredient list (as opposed to the nutrition label) is the only way to truly know what’s in your food and how highly processed it is.

If it’s not something you’d cook with at home, then I’d think again. As a general rule, if we’re buying a packaged food, we want it to have five or less whole ingredients.

4. Don’t let cost keep you away.With a little creativity, a real food lifestyle can be done without breaking the bank.

Be sure to create and stick to a meal plan, minimize food waste, maximize cheap foods (like bananas, beans, and pasta) and reduce the consumption of “nice to haves” like flavored beverages and dessert — all these things can help save some money.

5. Real food just tastes better.People may think we avoid fast food, junk food or other processed stuff because we have to, but honestly that food just doesn’t taste good to us anymore! We’ve basically retrained our taste buds and feel spoiled with fresh, wholesome and homemade meals now. The real thing just tastes so much better.

6. It’s OK to break the rules (sometimes).We followed strict rules for 100 days, but now that our pledge is over, we don’t mind indulging in junk food every now and then. But what I prefer is the made-from-scratch sweet treat as opposed to the artificial, factory-made junk food.

7. Planning ahead is key.If you’re caught out of the house starving with nothing to eat, the drive-through might start to look attractive. So it’s important to always think through your next meal and have a plan — whether that’s a variety of real food snacks in the car or your slow cooker cranking away at home with a yummy dinner.

8. Out of sight, out of mind.Avoid the temptation to scarf down a bag of deep-fried snacks or a bag of candy by keeping it out of the house. Same with convenience foods — I just don’t buy those things anymore. It’s hard to eat a bag of mini powdered donuts when they’re not there!

The past four years have been quite the journey for our family, but every step has been worth it as we’ve reaped the benefits of healthier eating and living. After watching my daughter’s asthma and constipation disappear, seeing my husband shed extra unwanted pounds, and feeling my energy levels increase, there was just no turning back.

While it might seem overwhelming at first, please remember that any small changes in the right direction are better than none!

May 2009 | webmd.com | R. Morgan Griffin | Nutrition


The Benefits of Healthy Whole FoodsWhat’s the difference between whole foods and processed foods?

Healthy whole foods: you might know that you’re supposed to eat them. But do you really know what they are?“We live in a society that eats so much processed and manufactured food, that I think there’s some genuine confusion about what qualifies as a whole food,” says Tara Gidus, RD, a spokesperson for the American Dietetic Association. Even for the health conscious, the phrase gets tangled up with other terms. Whole foods might be organic, or locally grown, or pesticide-free. But they aren’t necessarily. The definition of healthy whole foods is much simpler.

“When you eat whole foods, you’re getting the food in its natural state,” Gidus tells WebMD. “You’re getting it intact, with all of the vitamins, minerals, and other nutrients that are in the food.” Basically, it’s the healthy whole food, rather than the bits that remain after refinement and processing. It’s the difference between an apple and apple juice , or a baked potato and mashed potatoes.While whole foods might be associated with the upscale grocery store of the same name, they are available to all of us anywhere in the country. Most dietitians feel that eating healthy whole foods has all sorts of benefits. Their nutrients may help to keep your immune system strong and protect you from disease.

Healthy Whole FoodsMany studies have found that a diet high in healthy foods like fruits, vegetables, and whole grains are associated with a reduced risk of diseases such as:So what’s so good about healthy whole foods? For one, they’re loaded with fiber, vitamins, and minerals. They also contain phytochemicals, the general name for natural compounds in plants. While thousands of individual phytochemicals have been identified, countless more remain unknown. They help in different ways. Some are antioxidants, which protect cells against damage. Examples of antioxidant phytochemicals are flavonoids, carotenoids, and lycopene.Usually, the term whole foods is confined to vegetables, fruits, and grains. But any dietitian will agree that eating a skinless chicken breast is preferable to eating processed chicken nuggets.One problem with processed food is that, during manufacture, many healthy nutrients are removed.For instance, “When whole grains are refined, the bran and the coat of the grain are often removed,” says Kaiser. Some nutrients are lost, most significantly fiber. Then, during the enrichment process, nutrients may be artificially added back in. But even after enrichment, the final product is likely to be less nutritious than the whole grains you started with.

READ MORE AT THE

JUICE BAR


May 2009 | webmd.com | R. Morgan Griffin | Nutrition


The Benefits of Healthy Whole FoodsWhat’s the difference between whole foods and processed foods?

Healthy whole foods: you might know that you’re supposed to eat them. But do you really know what they are?“We live in a society that eats so much processed and manufactured food, that I think there’s some genuine confusion about what qualifies as a whole food,” says Tara Gidus, RD, a spokesperson for the American Dietetic Association. Even for the health conscious, the phrase gets tangled up with other terms. Whole foods might be organic, or locally grown, or pesticide-free. But they aren’t necessarily. The definition of healthy whole foods is much simpler.

“When you eat whole foods, you’re getting the food in its natural state,” Gidus tells WebMD. “You’re getting it intact, with all of the vitamins, minerals, and other nutrients that are in the food.” Basically, it’s the healthy whole food, rather than the bits that remain after refinement and processing. It’s the difference between an apple and apple juice , or a baked potato and mashed potatoes.While whole foods might be associated with the upscale grocery store of the same name, they are available to all of us anywhere in the country. Most dietitians feel that eating healthy whole foods has all sorts of benefits. Their nutrients may help to keep your immune system strong and protect you from disease.

Healthy Whole FoodsMany studies have found that a diet high in healthy foods like fruits, vegetables, and whole grains are associated with a reduced risk of diseases such as:So what’s so good about healthy whole foods? For one, they’re loaded with fiber, vitamins, and minerals. They also contain phytochemicals, the general name for natural compounds in plants. While thousands of individual phytochemicals have been identified, countless more remain unknown. They help in different ways. Some are antioxidants, which protect cells against damage. Examples of antioxidant phytochemicals are flavonoids, carotenoids, and lycopene.Usually, the term whole foods is confined to vegetables, fruits, and grains. But any dietitian will agree that eating a skinless chicken breast is preferable to eating processed chicken nuggets.One problem with processed food is that, during manufacture, many healthy nutrients are removed.For instance, “When whole grains are refined, the bran and the coat of the grain are often removed,” says Kaiser. Some nutrients are lost, most significantly fiber. Then, during the enrichment process, nutrients may be artificially added back in. But even after enrichment, the final product is likely to be less nutritious than the whole grains you started with.

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The Synergy of Healthy Whole Foods“One of the biggest advantages of eating whole foods is that you’re getting the natural synergy of all of these nutrients together,” says Gidus.Gidus points to studies of vitamin E, selenium, and a number of antioxidants. We know that when they’re eaten in food, they have all sorts of health benefits. But studies of the single vitamins and minerals in supplement form have not shown the same success. Why? “It could be the natural combination and interaction of all of these different phytochemicals and proteins that give a food its health benefit,” Gidus says. “Trying to extract a single nutrient and take it by itself may not work.”There’s another thing. We simply don’t know all of the nutrients in a food that make it healthy.“Nutrition science is always discovering new components of foods, things that we didn’t know are there,” says Kaiser. “Many of them are not even available in supplement form.” If we don’t know what they are, we obviously can’t synthesize them.

Avoiding Additives in FoodThe nutrients lost during refinement are not the only disadvantage of eating processed foods. What’s added can also be a problem.A lot of health conscious people are wary of the preservatives and chemicals that are added to processed and manufactured foods. You know -- the ones with the scary-sounding eight-syllable names. But in fact, Kaiser says that some of the worst food additives are household words.“I think the most worrisome additives are not the preservatives,” says Kaiser. “It’s the salt, sugar, and saturated and trans fats.” While there’s been a lot of attention paid to the risks of trans fats in recent years, Kaiser thinks salt is gravely underestimated.“As a country, we eat way too much salt,” she tells WebMD, and observes that it’s closely associated with high blood pressure and numerous other health problems.With all of the extra fat and sugar in processed foods, the calories can quickly add up. That leads to weight gain. But eating more healthy whole foods may actually help you maintain or lose weight. The natural fiber in many vegetables, fruits, and grains may fill you up without adding many calories, Gidus says.

The Cost of Whole FoodsThere’s another bonus to eating healthy whole foods. Although the name may now be synonymous with that fancy grocery store, whole foods are much cheaper than processed foods. They’re also available everywhere.“Generally, the more processed things are, the higher the cost,” says Kaiser. “A bag of healthy brown rice is going to be cheaper than a fancy prepackaged rice mix.”Of course, there may be a different cost to eating healthy whole foods: the preparation time. It’s hard to deny that popping a processed sandwich pocket in the microwave for three minutes is easier than cooking a proper meal with whole-food ingredients.But Gidus stresses that you don’t need to cut out all processed foods. The goal is just to decrease the number of processed foods you eat and increase the proportion of healthy whole foods. That isn’t hard, especially when it comes to snacks. The next time need something to tide you over, eat a handful of nuts or a piece of fruit instead. It’s no harder than reaching for an energy bar -- you’ll even be spared the labor of unwrapping it.The other key to a healthy diet is variety. It’s easy to get caught up in the details -- the nutritional value of specific healthy whole foods, and exactly how much you need of each. But Gidus and Kaiser say the best advice is to relax and just eat a wide variety of fruits, vegetables, and whole grains. Not only is it simple, but it’s the best way to be sure you’re getting all the nutrients you need.“After some research into this, my husband decided that the smartest thing he could do was eat as many fruits and vegetables as he could stand every day,” says Kaiser. “That’s not very scientific, but it isn’t bad advice.”

August 2011 | fooducate.com | Nutrition


The Big 3 Macronutrients: Fat, Protein & CarbohydrateWe often see or hear claims about a food product being “low in carbs”, “high in protein” or “fat free”. We thought it would be a good idea to get back to the basics and do a post on these 3 macronutrients. They are the source of practically all calories in food. They are called macro-nutrients because we need these in large quantities to function properly.

Foods generally contain different proportions of fats, protein, carbs and water. However, some foods are made up of only one macronutrient such as oil (pure fat) or sugar (pure carbohydrate). Let’s review each one of these macronutrients:

1. Carbohydrates (Carbs)

Contrary to many fad diets out there – Carbs are the main source of energy for our bodies. The most simple form of carbohydrate is glucose, the only substance our brains use for energy. Our kidneys, heart and nervous system also use glucose to function properly.

Out of our total energy intake for the day, it is recommended to get around 45-65% of energy from carbs. So in a 2000 calorie diet this is 900 to 1,300 calories a day, or 225 – 325 grams (One gram of carbohydrate provides 4 calories). Our body can use the energy from carbs immediately, or store it for later use. Common sources of carbohydrates include breads, cereals, pasta, rice, potatoes, fruits and vegetables.

What are some good sources of carbs?

When choosing a carbohydrate it is important to select something that is high in fiber, low glycemic index and as least processed as possible. Examples include wholegrain bread, apples, sweet potatoes, brown rice and oats.

2. Proteins

We only need about 10-35% of our diets to come from protein – most Americans get more than ample protein every

READ MORE AT THE

JUICE BAR


August 2011 | fooducate.com | Nutrition


The Big 3 Macronutrients: Fat, Protein & CarbohydrateWe often see or hear claims about a food product being “low in carbs”, “high in protein” or “fat free”. We thought it would be a good idea to get back to the basics and do a post on these 3 macronutrients. They are the source of practically all calories in food. They are called macro-nutrients because we need these in large quantities to function properly.

Foods generally contain different proportions of fats, protein, carbs and water. However, some foods are made up of only one macronutrient such as oil (pure fat) or sugar (pure carbohydrate). Let’s review each one of these macronutrients:

1. Carbohydrates (Carbs)

Contrary to many fad diets out there – Carbs are the main source of energy for our bodies. The most simple form of carbohydrate is glucose, the only substance our brains use for energy. Our kidneys, heart and nervous system also use glucose to function properly.

Out of our total energy intake for the day, it is recommended to get around 45-65% of energy from carbs. So in a 2000 calorie diet this is 900 to 1,300 calories a day, or 225 – 325 grams (One gram of carbohydrate provides 4 calories). Our body can use the energy from carbs immediately, or store it for later use. Common sources of carbohydrates include breads, cereals, pasta, rice, potatoes, fruits and vegetables.

What are some good sources of carbs?

When choosing a carbohydrate it is important to select something that is high in fiber, low glycemic index and as least processed as possible. Examples include wholegrain bread, apples, sweet potatoes, brown rice and oats.

2. Proteins

We only need about 10-35% of our diets to come from protein – most Americans get more than ample protein every





day. Proteins are important for repair and growth of tissues, building muscle, enzymes, hormones, amino acids and our immune system. Protein isn’t used immediately for energy – it’s more of a backup for our body. One gram of protein, like carbs, also provides 4 calories.

Choose foods that have high quality protein: lean meats, fish, poultry, low fat cheese, milk, yoghurt, eggs, legumes, soy, nuts and seeds.

3. Fats

Fats should make up about 20-35% of our diet. Unfortunately, they’ve been getting a bad reputation for decades. Nonetheless, fats are essential in our diet. Fats are important for protecting our organs, maintaining cell membranes, promoting growth and development and absorbing essential vitamins. One gram of fat contains about 9 calories (more than double a gram of carb or protein, hence the vilification).

Which fats are good for you? Choose foods that contain unsaturated fats over saturated fats, such as oily fish, nuts and seeds, olive oil, avocado and canola oil instead of full cream milk, deep fried foods, cream, butter and animal fat.

So there you have it – the big three.

For those of you that are wondering where alcohol fits into the picture, it isn’t technically considered a “macronutrient” because our body doesn’t need it to function. However, if it is contained in foods or drink it adds quite a chunk of energy, almost the same amount as fat! One gram of alcohol has 7 calories!

There are many mixed messages out there regarding low carb, high protein diets. Most health professionals will not recommend these extreme diets as a way of obtaining enough nutrition for an active, healthy life. Following a balanced diet that contains carbs, protein and fat in the right proportions should give you all the nutrients you need!

August 2013 | foodandnutrition.com | Brittany Chin | Nutrition


Whole Foods vs. Processed Foods:Why Less is Actually Better

In the food industry right now there are a lot of words being thrown around like GMO, organic, natural, fresh or local. But do all of these words really mean better for you? I recently saw a green Diet Coke can and above it the word “organic” in italicized cursive letters. Is this supposed to mean it is better for you than regular Diet Coke? Does it mean that the ingredients in it are less likely to be processed and possibly affect your health? Probably not.

The proof lies in the pudding when it comes to foods that are good for your health. As a Registered Dietitian, I encourage my patients to focus on “whole foods” that are nutrient dense rather than “processed foods” that are energy dense. What is the difference between the two? Well, nutrient dense foods provide nutrients for your body such as fiber, vitamins and minerals with low added sugar and fat, while energy dense foods, or high calorie foods, provide many calories with little value to your body.

A whole food would be considered, ideally, as a food with only one ingredient i.e. corn on the cob, apple, chicken or a cucumber. These foods will assist you in reducing your cholesterol, regulating your blood sugars and reducing risk for diabetes while also assisting you in maintaining your weight. A processed food is any food with more than one ingredient, and food companies typically add additional sugars, preservatives, dyes and “bad” fats such as saturated and trans fats. A perfect example would be a baked potato (one ingredient) compared to instant mashed potatoes. The ingredients list on the Hungry Jack instant mashed potatoes include: POTATO FLAKES (SODIUM BISULFITE, BHA AND CITRIC ACID ADDED TO PROTECT COLOR AND FLAVOR), CONTAINS 2% OR LESS OF: MONOGLYCERIDES, PARTIALLY HYDROGENATED COTTONSEED OIL, NATURAL FLAVOR, SODIUM ACID PYROPHOSPHATE, BUTTEROIL. (Note: hydrogenated oil is trans fat, which is directly linked to heart disease and plaque build up.) It makes you wonder, with all of these added ingredients and chemicals and altering of oils, is this a real food?

Here’s how to incorporate whole foods into your daily routine:

• Buy seasonal food directly from a local farmer at a farmer’s market or through a CSA

• Shop around the perimeter of the grocery store — that’s where all the whole foods are! Avoid the aisles as that is where the processed foods are located. Make a grocery list that takes you around the outside of the store — fruits and vegetables, low-fat meat and low-fat dairy — and includes just 1-2 aisles per trip.

READ MORE AT THE

JUICE BAR


August 2013 | foodandnutrition.com | Brittany Chin | Nutrition


Whole Foods vs. Processed Foods:Why Less is Actually Better

In the food industry right now there are a lot of words being thrown around like GMO, organic, natural, fresh or local. But do all of these words really mean better for you? I recently saw a green Diet Coke can and above it the word “organic” in italicized cursive letters. Is this supposed to mean it is better for you than regular Diet Coke? Does it mean that the ingredients in it are less likely to be processed and possibly affect your health? Probably not.

The proof lies in the pudding when it comes to foods that are good for your health. As a Registered Dietitian, I encourage my patients to focus on “whole foods” that are nutrient dense rather than “processed foods” that are energy dense. What is the difference between the two? Well, nutrient dense foods provide nutrients for your body such as fiber, vitamins and minerals with low added sugar and fat, while energy dense foods, or high calorie foods, provide many calories with little value to your body.

A whole food would be considered, ideally, as a food with only one ingredient i.e. corn on the cob, apple, chicken or a cucumber. These foods will assist you in reducing your cholesterol, regulating your blood sugars and reducing risk for diabetes while also assisting you in maintaining your weight. A processed food is any food with more than one ingredient, and food companies typically add additional sugars, preservatives, dyes and “bad” fats such as saturated and trans fats. A perfect example would be a baked potato (one ingredient) compared to instant mashed potatoes. The ingredients list on the Hungry Jack instant mashed potatoes include: POTATO FLAKES (SODIUM BISULFITE, BHA AND CITRIC ACID ADDED TO PROTECT COLOR AND FLAVOR), CONTAINS 2% OR LESS OF: MONOGLYCERIDES, PARTIALLY HYDROGENATED COTTONSEED OIL, NATURAL FLAVOR, SODIUM ACID PYROPHOSPHATE, BUTTEROIL. (Note: hydrogenated oil is trans fat, which is directly linked to heart disease and plaque build up.) It makes you wonder, with all of these added ingredients and chemicals and altering of oils, is this a real food?

Here’s how to incorporate whole foods into your daily routine:

• Buy seasonal food directly from a local farmer at a farmer’s market or through a CSA

• Shop around the perimeter of the grocery store — that’s where all the whole foods are! Avoid the aisles as that is where the processed foods are located. Make a grocery list that takes you around the outside of the store — fruits and vegetables, low-fat meat and low-fat dairy — and includes just 1-2 aisles per trip.





See below for foods to look for at the grocery store, and foods to avoid:

Fruits and VegetablesWhole foods: fresh fruits, fresh vegetables, frozen vegetables, frozen fruits, unsalted nutsProcessed foods to avoid: fruit or vegetable juices, fruits canned in heavy syrup, fruit snacks/fruit roll ups, veggie or potato chips, salted/seasoned nuts

MeatsWhole foods: fresh lean meats, fresh fish/shellfish, eggsProcessed foods to avoid: bacon, sausage, chicken fingers, fish sticks, hot dogs, deli meats, potted meats and spam

DairyWhole foods: low-fat milk (skim or 1%), plain yogurt, low-fat cheese and cottage cheeseProcessed foods to avoid: ice cream bars, processed cheese such as Velveeta, sweetened yogurt/parfaits

• Fill half your plate with fruits and vegetables! Check out choosemyplate.gov for recipe ideas and tips for healthy eating.

• Last but not least, garden! Try growing your own fruits, vegetables and herbs at home. Check out your local cooperative extension for landscape, garden and indoor plant information and find a Master Gardener in your area.

Happy gardening to my fellow gardeners out there and wishes for a healthy summer!

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