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World Health Day Challenge: 5K Breakfasts for $5K

Anne Young

April 5, 2017

Join Foodstand and Harney & Sons Fine Teas for the World Health Day Challenge starting Friday April 7th, 2017! Help us reach our goal of avoiding 5,000 sugary breakfasts over the next week, and Harney & Sons will donate $5,000 to Wellness in the Schools.

Simply download the free Foodstand app, follow the on-screen instructions to create a profile, and select the Avoid Sugar at Breakfast Challenge. If you’re already a Foodstander, switch to the No Sugary Breakfast Challenge for a good cause. Tap the Settings icon in the orange My Challenge tab. Select “Change Challenge,” and join the Avoid Sugar at Breakfast Challenge. Check in daily through Thursday, April 13th and you’ll be entered to win tea prizes from Harney & Sons.

Unhealthy diet is the #1 cause of premature death. Most American breakfasts contains more sugar that one should consume in an entire day—6 teaspoons (about 24 grams) for women and children, and 9 teaspoons (about 36 grams) for men. Even breakfast items marketed as health foods such as fruit yogurt, granola, cereal, energy bars and oatmeal packets are loaded with added sugar, and can set one on a disastrous path of cravings and crashes for the day.

“It’s not just important to eat breakfast; it’s key to aim for a nourishing morning meal without added sugar to get the most nutrient-rich kickstart possible for your body and brain,” explains Foodstander and nutrition expert Jackie Newgent, RD. Check out Foodstand’s blog 10 Better Breakfasts for fast, filling and tasty breakfast swaps to help you with your Challenge.

Foodstand is thrilled to partner with Harney & Sons Fine Teas to help make healthy breakfast the default for all of us. Harney & Sons has been working with schools to increase the health and wellness of students since the beginning, and their teas and herbal infusions make for a delicious breakfast beverage without the added sugar. A better breakfast isn’t just for adults, and Foodstand couldn’t be more proud to work with Wellness in the Schools, the national non-profit that inspires healthy eating as well as environmental awareness and fitness in public schools.

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10 Better Breakfasts: Sugar-Saving Swaps

Anne Young

March 27, 2017

A proper breakfast has the power to fuel your morning, boost your metabolism, enhance concentration, and set a positive tone for the rest of the day. Sadly, standard American breakfasts have been shown to do the exact opposite—excess sugars and refined carbohydrates hide in granola bars, cereal, processed bread, and even fruit yogurt, and are a recipe for mid-morning crashes and dreaded weight gain.

Want to know how you can make breakfast work for you, not against you? Here are 10 healthy twists on breakfast favorites that are sure to satisfy your taste buds AND your health:

Photo courtesy of Food by Mars

Swap sugary-granola for Grain-free Cocoa Granola. Serve it with banana slices and plain yogurt or milk for a protein, fiber, and antioxidant-filled breakfast with all the crunch, and none of the added sugar.

Photo courtesy of Simply Delicious
Swap regular pancakes for Banana Oat Pancakes made with oats and sweetened only with banana. Pancakes are typically packed with sugar, butter, and refined carbohydrates. This alternative is a nutrient-rich rendition of the classic. Skip the maple syrup and you’re good to go.
Swap sugary cereal for Shredded Wheat with milk and sliced banana or berries. If cereal is a must-have, stick to plain, unsweetened, whole grain sources. The first few days may be the toughest, but your taste buds will eventually adapt and you’ll be able to kiss sugary cereals goodbye. And we’re sure you’ll grow to appreciate the taste of fresh fruit as a natural sweetener!

Photo courtesy of Minimalist Baker
Swap sugary French toast for 5 Ingredient Banana French Toast sweetened only with banana. Similarly to pancakes, french toast can contain a plethora of ingredients with little to zero nutritional value. Try this more nutritious alternative, and remember to use whole grain toast as your base!

Photo courtesy of Harney & Sons Fine Teas
Swap sugary coffee drinks for unsweetened tea. Every breakfast needs a better beverage. And let’s face it, a Frappuccino is actually a milkshake masquerading as coffee—you don’t even want to know how much sugar is in one of those bad boys. Ditch the milkshake for Harney & Sons Fine Teas Black Currant. Its fruity, berry flavor will satisfy any desire for sweetness, no added sugar required.

Photo courtesy of Anne food.
Swap fruit yogurt for plain yogurt with fresh fruit. One 8 ounce serving of Yoplait Strawberry Yogurt has a staggering 30 grams of added sugar—that’s far more added sugar than one should eat in an entire day! Stick with unsweetened plain or Greek yogurt, and add your own berries or banana for fiber and sweetness without the added sugar.

Photo courtesy of Paleohacks
Swap regular waffles for Banana Coconut Flour Waffles. Believe it or not, these waffles are made mostly from eggs and bananas, making them high in protein, fiber, and micronutrients. Top with whole fresh fruit such as strawberries or banana slices and you’ve got yourself a power breakfast.
Swap maple syrup for unsweetened applesauce and plain yogurt on pancakes, french toast and waffles. One tablespoon of maple syrup contains a whopping 12 grams of sugar, and that’s only a fraction of what people consume in one sitting. Although maple syrup is minimally processed, sugar is sugar is sugar, so make the switch to unsweetened applesauce and plain yogurt for a naturally sweet, creamy alternative.

Photo courtesy of Realfoodology
Swap brown sugar oatmeal for Banana-Sweetened Oatmeal. Brown sugar may be a classic, but it is time oatmeal shines without the added sugar. Slicing bananas into the pot with your oats and milk leads to an equally sweet treat, no brown sugar needed. Add a spoonful of nut butter or top with toasted almonds or pecans for added protein.

Photo courtesy of Anne food.
Swap jam on toast for nut butter on toast with a side of fruit. Jams and jellies contain fruit, but they also contain a ton of sugar. Stick with a protein-rich spread such as nut butter that will fuel you throughout the day, and fiber-rich whole fruit. And don’t forget to choose a whole grain bread without any added sugar!

Once you start making simple swaps like these, your taste buds will adapt and your metabolism will follow suit. Remember—stick to whole fruit for sweetness, and choose fiber-rich, whole-grain sources of carbohydrates. And in general, it’s best if you make it yourself. To learn more about building a better breakfast, download Foodstand’s free app, and join the Avoid Sugar at Breakfast Challenge. Then invite a buddy to do the Challenge with you—to hold you accountable, and congratulate you for sticking with it.

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SWAP THIS FOR THAT

Anne Young

February 1, 2017

Photo @etsummer

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.

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.
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.
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.
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!
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.
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.
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.
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.
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.
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.
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 Recipes

Eat Healthy With 10 Minutes + $10 Per Day

Anne Young

January 5, 2017

10-min-10-dollars-graphic

You know you need to eat more healthfully, but doing so when you’re short on time and on a budget is NOT easy. Which is why we’ve come up with delicious and nutritious, easy-to-execute, minimally-processed, affordable meals so you can ditch the frozen dinners and cheap, bad-for-you snacks. With a little Sunday night prep, each of these meals can be made with less than 10 minutes of prep time. Budget < $10 per person per day

Track your healthy, home cooking habit by joining the Cook Dinner More Often Challenge on the Foodstand app. Happy cooking!

DAY 1

Breakfast: Frittata Muffins

Eggs are a good source of high-quality protein, and can be a key part of a balanced, no-added-sugar breakfast when combined with your favorite veggies. Bake them in muffin cups so you can grab one in the morning on your way out the door. They travel well, and can be eaten fresh out of the oven or cold out of the fridge.

Give your chopped veggies a quick stir fry (1 minute) while you whip up your eggs. Stir in the veggies, season with salt and pepper to taste, and pour into greased muffin cups. Bake on 400 until golden brown. Eat fresh, or store them in individual reusable containers in the fridge for a grab-and-go breakfast.

Avg Price: $2.00
Prep time: 3 minutes

Lunch: Protein Salad

Assembling salads can be time-consuming, but if you plan ahead with the right ingredients, you can put this together in a jiffy. Combine baby kale, lentil sprouts, sliced mushrooms, pumpkin seeds, chopped cauliflower, chopped cabbage, a couple of slivers of smoked salmon and a heaping spoon of hummus in a to-go container. Season with salt and pepper to taste. If your mushrooms, cauliflower, and cabbage are pre-chopped, you can assemble this in a matter of minutes. Adding hummus to your salad gives you extra fiber and protein, and acts as a dressing without wilting your salad during the day.

Avg Price: $3.60
Prep time: 3 minutes

Dinner: Slow Cooker Chicken Stew

Despite its name, the slow cooker is your best friend for speedy meals. Before you leave for work, toss your favorite veggies, grains, and protein in a slow cooker with water (or stock) and seasonings. Turn it on low, and by the time you get home, dinner will be ready! My favorite combination is lentils, chickpeas, tomato, organic chicken breast, farro, cauliflower, bell pepper, and garlic. Seasoned with salt, pepper, paprika, and fresh rosemary (which doesn’t wilt), or chili powder, cumin, cinnamon, cardamom, and coriander. On a cold winter night, this stew is filling, warm, and fully balanced for a nutritious meal.

Avg Price: $3.00
Prep time: 4 minutes

Bonus Snack: Sweet Potato Crisps

Thinly slice a sweet potato (with a knife or a peeler), toss in olive oil, salt, pepper, paprika, and rosemary, and bake for 2 hours at 250 degrees. Flip them once about halfway through the baking process. Snack on these instead of chips or french fries.

Avg Price: $1.00
Prep Time: 4 minutes

DAY 2

Breakfast: Overnight Oats in a Jar

The McDonald’s Dollar Menu has got nothing on this delicious, healthy breakfast. Jars give the ultimate convenience, but if you definitely need to discard your brekkie container, make it in a recyclable solo cup. Start with a base of plain rolled oats, then top with almond milk, nuts, cinnamon, and a drizzle of honey or coconut nectar for a bit of sweetness. By the next morning, you’ll have a DELICIOUS and filling breakfast that is ready to go when you are.

Avg Price: $1.17
Prep time: 2 minutes

Lunch: Avo Egg Sandwich with Sprouts

Assembling a sandwich is one of the easiest things to do in the morning, but ensuring it holds up until lunchtime is the trick. This avo egg sandwich can be prepped in 5 minutes if you follow the right order of operations. First, heat oil in your egg pan. Put 2 slices sprouted whole grain bread in the toaster. Crack 2 eggs in the pan, season with salt and pepper, give it a quick stir, and turn the heat to low. Slice half of the avocado and sprinkle it with lemon juice. Grab the toast, flip the eggs, and slather one piece of toast with avocado. Once cooked, place the eggs on top of the avocado, top with sprouts, close your sandwich, and wrap it up. You’re done!

Avg Price: $2.20
Prep time: 4 minutes

Dinner: Butternut Squash Chana Masala

Butternut squash is quite surprisingly affordable this time of year since it’s in season, and is a great source of carotenoids and vitamin A. The squash seeds can also be scraped out and toasted for a yummy snack (or most grocery stores sell pre-chopped squash, saving you a ton of time). Making chana masala is pretty simple—in a large saucepan, start with a base of tempered cumin seeds followed by sautéed onion, ginger, and green chili. Add in spices (coriander powder, cumin powder, red chili powder, and turmeric), toss in the squash, chickpeas, and tomatoes, season with salt and pepper to taste, and wait for it to cook. Top with lemon juice, and serve like a “stew” with a whole grain like quinoa, barley, or farro for a well-balanced, filling meal.

Avg Price: $3.39
Prep time: 4 minutes

Bonus Snack: Roasted Crunchy Chickpeas

Rinse and pat dry canned chickpeas, toss in your favorite spices (our favorites include chili powder and curry powder or rosemary and lemon zest), salt and pepper to taste, and olive oil, and roast for 30 minutes at 450 degrees. There you have it—a delicious, crunchy snack for the week.

Avg Price $0.75
Prep time: 5 minutes

DAY 3

Photo credit: Nutrition Stripped

Breakfast: Sweet Potato Toasts with Almond Butter and Pumpkin Seeds

Swap sweet potato slices for your morning toast (they toast up in a toaster using the high setting for several cycles, or a total of about 15 minutes in a regular oven), and top with almond butter and pumpkin seeds—this is Mother Nature’s pop tart! You’ll get a healthy dose of fiber, protein, and hunger-fighting goodness with this hearty breakfast. If you’re on the go, sandwich two slices of sweet potato together and eat it on the run.

Avg Price: $1.15
Prep time: 4 minutes

Lunch: Baked Eggs in Portobello Caps

Baked eggs are a perfect lunch to make before you head out the door in the morning. They take 2 minutes to prep, and bake to perfection while you’re getting ready. Lather two portobello mushroom caps in olive oil, sprinkle with salt and pepper, and place on a greased baking sheet. Crack 2 eggs in a bowl, whip, and stir in your favorite chopped veggies like broccoli, spinach, or thawed frozen edamame. Carefully pour half the egg and veggie mixture in each mushroom cap. Pop them in the oven at 375 degrees, and bake for about 25-30 minutes, until golden brown. Place them in a reusable container (preferably glass for easy reheating), and out the door you go!

Avg Price: $2.75
Prep time: 2 minutes

Dinner: Shakshuka

This Israeli brunch favorite can also be served as a one-pot dinner. You can customize it however you like by tossing in added veggies like broccoli or zucchini. This is also a perfect contender for chopped, frozen veggies to cut down on time. Start by sauteing onions and garlic in olive oil in a cast iron skillet. Add in a can of chopped tomatoes and veggies, and season with salt, pepper, paprika, chili flakes, and cumin. Let it simmer until tomatoes are mostly cooked. Make a few dents in the tomato sauce with a big spoon, and crack each egg directly into each dent in the sauce, leaving space between each. Cover, and let the eggs get poached in the stew and either finish on the stovetop or pop it in the oven for 2 minute bake. If you like, serve it with a slice of whole grain pita bread.

Avg Price: $4.25
Prep time: 5 minutes

Bonus Snack: Apples with Almond Butter

Apple slices with almond butter are easy to prep at home or at work (especially with an apple corer), and provide the perfectly sweet, juicy, and tart snack you’re looking for at 3pm.

Avg Price: $1.75
Prep time: 2 minutes

Now that you have a game plan, maximize your dollar and the clock by carving out a little time to chop your veggies on Sunday nights. Or if you’re in a serious pinch, start with frozen, pre-chopped veggies. Stock your pantry with nut butter, canned beans, and whole grains so you have some on hand. And keep nuts and seasonal fruits in sight so you have an easy snack always at your fingertips.

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5 FOODS TO START AND STOP EATING IN 2017

Anne Young

January 3, 2017

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…

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.
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.
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.
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.
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…

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.
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).
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.
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.
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.
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.

avoid sugar at breakfast