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SWAP THIS FOR THAT

February 1, 2017

Thursday, February 2, 2017. You might know it as Groundhog Day, but it’s also the day that most people kiss their unsustainable New Year’s resolutions goodbye. According to Foursquare and Swarm data, the first Thursday in February is the day that the rise in fast food check-ins and downturn in gym check-ins meet. Why? Every January the internet is abuzz with crash detoxes and diet fads, none of which are healthy or sustainable. And evidently, most don’t make it beyond a month.

But developing good eating habits isn’t about extremes like swearing off gluten forever, never eating fries again, or pretending dessert doesn’t exist. It’s about making a habit of choosing the better option (and even indulging once in a while). Here are some simple swaps you can make in 2017 to get and stay healthy this new year.

  1. Breakfast pastries for toast—Breakfast pastries (aka dessert in the morning) flood your body with a ton of sugar, and set you up for a mid-morning crash. Try whole grain toast with nut butter and banana slices; avocado, olive oil and sea salt; an egg, sautéd spinach and Sriracha; goat cheese and berries… Bottom line, ditch the added sugar for some whole grains, protein, healthy fats and fruit.
  2. Sugary cereal/granola for homemade muesli—Muesli is a combination of raw oats, nuts, seeds, dried fruit and other whole grains. It is high in protein, low in added sugar, and delicious with milk or yogurt.
  3. Soda for seltzer—Seltzer aka soda water aka sparkling water is cold and fizzy without the chemicals or added sugar. If you need some sweetness, try adding frozen or fresh pieces of fruit to the bottom of your glass.
  4. Pepperoni pizza for veggie pizza—Thin crust pizza piled high with veggies from your local, family-run pizza joint is lower in fat and higher in vitamins, minerals and fiber than your typical meat-laden, chain-store pizza. Better yet, make it yourself!
  5. Hamburgers for veggie burgers—A thick slice of grilled mushroom or eggplant is a sustainable, meaty burger alternative, with less fat, and more vitamins, minerals, and fiber. Try these Eggplant Sliders the next time you get a hankering for a burger.
  6. Spaghetti for spiralized veggie noodles—Spiralized zucchini or squash is a great vehicle for your favorite pasta sauce without the refined carbs. Spiralized noodles give your body the vitamins, minerals and fiber it needs, plus extra flavor too. Try this recipe for Zoodles with Basil Pesto.
  7. French fries for sweet-potato “fries”—Baked Sweet Potato Fries are lower in fat and higher in antioxidants. Plus, they’re naturally sweet, and help curb sugar cravings.
  8. Chips for crispy chickpeas—Protein-rich, Roasted Chickpeas are craveably crispy and salty, but without the bad fat from the fryer. Plus, they’re higher in fiber and nutrients too.
  9. White flour cookies for almond flour cookies—Almond flour is packed with protein, and making the cookies yourself lets you control the sugar. Try these Sesame and Anise Cookies that are sweetened with maple syrup.
  10. Ice cream for banana “ice cream”—Store-bought ice cream is packed with added sugar and saturated fat. Making Banana “Ice Cream” at home in your food processor is equally as sweet and creamy, no added sugar required.
  11. Candy bars for dark chocolate + nuts—Candy bars are often packed with sugar and chemicals. If you want a chocolatey treat, try dark chocolate (70% cacao or higher) with a handful of toasted almonds. Dark chocolate has less sugar, and nuts are full of protein to help your body manage the sugar load.
Features

5 FOODS TO START AND STOP EATING IN 2017

January 3, 2017

5_foods_to_start_and_stop_eating

Good health in the new year isn’t a get-skinny diet, or a miracle superfood. Instead, the best piece of advice we can give is to eat a variety of real, unprocessed foods. It’s that simple. Here are some of our top picks for 2017—both what to eliminate, and what to enjoy—to become your healthiest you. Happy New Year! And happy eating too.

STOP EATING…

  1. Sweetened fruit yogurt. Don’t be fooled by the fruit on the label—one small strawberry yogurt can make up over half of your daily added sugar allotment even before you walk out the front door. Try unsweetened plain greek yogurt instead, and add your own fresh fruit.

  2. Liquid sugar. Whether it be soda or freshly-squeezed orange juice, consuming sugar in liquid form delivers your body with a huge quantity of sugar without any fiber to help your body process it. Ditch soda entirely, and stick to whole pieces of fruit.

  3. Artificial sweeteners. Artificial sweeteners such as Aspartame, Sucralose, Sorbitol and others have been linked with an increased risk for metabolic syndrome, and type 2 diabetes. Plus, they reprogram your taste buds into thinking fruit and other naturally sweet foods aren’t sweet enough.

  4. Packaged snack foods. While they may appear harmless, even savory packaged snacks often contain high levels of added sugar, sodium, and even chemicals and dyes. Stick with whole-food snacks like a piece of fruit with almonds, or carrots with hummus.

  5. Processed meats. Classified as a carcinogen by the World Health Organization, processed meats are said to cause colon cancer. On top of that, they often contain high amounts of sodium which can lead to heart disease, and nitrates which likely cause an increased risk of diabetes.

START EATING…

  1. Radicchio. With four times more antioxidants than romaine and a ton of disease-preventing polyphenols, dark red radicchio should make a regular appearance on your dinner plate. Counteract radicchio’s bitter flavor with fresh fruit and balsamic vinegar in a salad, or mellow its flavor by wilting it down with olive oil and sea salt.

  2. Butter beans (aka lima beans). They are high in protein which is great for blood sugar levels, and high in soluble fiber which helps lower cholesterol. Plus they’re a hearty vegetarian protein and taste delicious with almost anything (in stews, in tacos, sautéed with greens).

  3. Green moong dal flour. Another excellent source of protein and dietary fiber, green mung bean flour is a flavorful and nutrient-rich substitute for white flour that can be made into a wrap. Use it as you would a savory crêpe or breakfast burrito—our fave is scrambled egg, onion, chili peppers and fresh coriander.

  4. Fruit for dessert. Swapping added sugar for fresh fruit gives your body a healthy dose of vitamins, minerals and fiber, and may even help sharpen your taste buds. Try pairing with roasted pecans or almonds for a richer treat.

  5. 100% chocolate. Ditching sugar doesn’t have to mean giving up your chocolate habit. Many chocolatiers make a 100% cacao bar with no added sugar that is just as flavorful and high in antioxidants as their 70-90% dark chocolate counterparts. Try this François Pralus bar, and avoid lower quality unsweetened varieties you find in the baking section at your grocery store.

  6. BONUS! Kelp. You’ve probably seen the hype, and it is so real. This protein-packed, sustainable, plant-based, gluten-free, zero-junk ingredient should be added to your repertoire. Use kelp noodles to replace lo mein or spaghetti for a healthier version of your favorites. You’ll also be able to get your hands on some Kelp Jerky soon so you’ll be able to snack to your heart’s content.