10 BEST FOODS TO DONATE TO A FOOD DRIVE The holiday season is full of opportunities to give to those who can’t afford to put nourishing meals on their family’s table. And we desperately need to take advantage of these opportunities. Though hunger may sound like a problem of the past – since obesity is often the more visible and talked-about issue – this is far from the truth. More than 49 million Americans live in food 5 SURPRISING FOODS THAT CAN CAUSE WEIGHT GAIN 5 Surprising Foods That Can Lead to Weight Gain. 1. Diet Soda. Researchers believe that when we eat or drink something that tastes sweet, our bodies expect calories. When the calories aren’t there, like in artificially sweetened sodas (or even those “naturally-sweetened” with Stevia or Erythritol), our bodies react by slowing metabolism 12 SUSTAINABLE FOOD COMPANIES TO SUPPORT NOW 12 Sustainable Food Companies to Support Now. By supporting these twelve companies, you are generating less waste, protecting land and workers, and ensuring better food for your family. James Burkholder, Organic Dairy Farmer for Organic Valley, with his children. Thinking about climate change and environmental destruction can be downright HOW TO REDUCE THE FAT IN NUT BUTTER Most nut butters have roughly 190 calories and 15 grams of fat per serving. They sell “reduced fat” peanut butter, but if you read the Nutrition Facts label, you’ll see that it’s higher in sugar, still contains 190 calories, and has unnatural additives. You can make your own slightly reduced-calorie and lower-fat peanut butter in just a few seconds. Simply buy the organic or natural BOTTOM-OF-THE-BOX CEREAL CAKE If you get more or less, measure out 1 cup. Gently stir together the cereal crumbs, flour, baking powder, baking soda, salt and cinnamon in a medium bowl and set aside. In a mixing bowl, whisk together the oil, sugar, pumpkin/applesauce/banana, yogurt, egg and milk. Pour half the flour mixture into the wet ingredients and stir gently to combine WHAT MAKES BAGELS SO BAD FOR YOU? Bagels have a bad rap, and for pretty good reasons: Portion size. Just one bagel provides between 3-6 servings of grains – some peoples’ carbohydrate allotment for the entire day! Low in nutrients. Even “whole wheat” bagels are usually only partly whole wheat. The majority of the flour in a bagel is white, refined flour, which provides no fiber and very few nutrients. Highly refined 28 ORGANIC MILK ALTERNATIVES WITHOUT CARRAGEENAN I’m a dairy girl for the most part, since I truly believe that organic, pasture-raised cow’s milk is the most nutritious milk you can buy. But sometimes it seems like everyone else I know is into almond, coconut, soy, grain, rice and other alternative milks. Though these milk alternatives are a great option for people with allergies or special diets, most don’t provide much nutritional SUGAR VS. ADDED SUGAR: WHAT'S THE DIFFERENCE? When you want to cut down on sugar, it’s helpful to know what “sugar” really means. Here are some sugar questions, answered. What’s the difference between sugar and added sugar?. The term “sugar” encompasses both added sugar (sweeteners added to foods to make them taste sweeter) and naturally-occurring sugar (like the fructose in fruit and lactose in milk). WHAT EXACTLY IS HIGH OLEIC OIL? High oleic oil is high in unsaturated fat, low in saturated fat, and has no trans fat. The large amount of monounsaturated fat in high oleic oil has been shown to lower LDL cholesterol (the bad kind) without lowering HDL cholesterol (the good kind). When LDL cholesterol goes down, so do the risks of heart disease, heart attacks, and

stroke.

WHICH IS THE HEALTHIEST NUT BUTTER? April 11, 2016 at 3:02 pm. Sesame tahini has 20% protein, most b-vitamins, most minerals, and is more digestible than both almond butter and peanut butter. Peanut butter can cause intestinal problems because of the aflatoxin, which really limits its power as a gut-friendly, prebiotic food. 10 BEST FOODS TO DONATE TO A FOOD DRIVE The holiday season is full of opportunities to give to those who can’t afford to put nourishing meals on their family’s table. And we desperately need to take advantage of these opportunities. Though hunger may sound like a problem of the past – since obesity is often the more visible and talked-about issue – this is far from the truth. More than 49 million Americans live in food 5 SURPRISING FOODS THAT CAN CAUSE WEIGHT GAIN 5 Surprising Foods That Can Lead to Weight Gain. 1. Diet Soda. Researchers believe that when we eat or drink something that tastes sweet, our bodies expect calories. When the calories aren’t there, like in artificially sweetened sodas (or even those “naturally-sweetened” with Stevia or Erythritol), our bodies react by slowing metabolism 12 SUSTAINABLE FOOD COMPANIES TO SUPPORT NOW 12 Sustainable Food Companies to Support Now. By supporting these twelve companies, you are generating less waste, protecting land and workers, and ensuring better food for your family. James Burkholder, Organic Dairy Farmer for Organic Valley, with his children. Thinking about climate change and environmental destruction can be downright HOW TO REDUCE THE FAT IN NUT BUTTER Most nut butters have roughly 190 calories and 15 grams of fat per serving. They sell “reduced fat” peanut butter, but if you read the Nutrition Facts label, you’ll see that it’s higher in sugar, still contains 190 calories, and has unnatural additives. You can make your own slightly reduced-calorie and lower-fat peanut butter in just a few seconds. Simply buy the organic or natural BOTTOM-OF-THE-BOX CEREAL CAKE If you get more or less, measure out 1 cup. Gently stir together the cereal crumbs, flour, baking powder, baking soda, salt and cinnamon in a medium bowl and set aside. In a mixing bowl, whisk together the oil, sugar, pumpkin/applesauce/banana, yogurt, egg and milk. Pour half the flour mixture into the wet ingredients and stir gently to combine WHAT MAKES BAGELS SO BAD FOR YOU? Bagels have a bad rap, and for pretty good reasons: Portion size. Just one bagel provides between 3-6 servings of grains – some peoples’ carbohydrate allotment for the entire day! Low in nutrients. Even “whole wheat” bagels are usually only partly whole wheat. The majority of the flour in a bagel is white, refined flour, which provides no fiber and very few nutrients. Highly refined 28 ORGANIC MILK ALTERNATIVES WITHOUT CARRAGEENAN I’m a dairy girl for the most part, since I truly believe that organic, pasture-raised cow’s milk is the most nutritious milk you can buy. But sometimes it seems like everyone else I know is into almond, coconut, soy, grain, rice and other alternative milks. Though these milk alternatives are a great option for people with allergies or special diets, most don’t provide much nutritional SUGAR VS. ADDED SUGAR: WHAT'S THE DIFFERENCE? When you want to cut down on sugar, it’s helpful to know what “sugar” really means. Here are some sugar questions, answered. What’s the difference between sugar and added sugar?. The term “sugar” encompasses both added sugar (sweeteners added to foods to make them taste sweeter) and naturally-occurring sugar (like the fructose in fruit and lactose in milk). WHAT EXACTLY IS HIGH OLEIC OIL? High oleic oil is high in unsaturated fat, low in saturated fat, and has no trans fat. The large amount of monounsaturated fat in high oleic oil has been shown to lower LDL cholesterol (the bad kind) without lowering HDL cholesterol (the good kind). When LDL cholesterol goes down, so do the risks of heart disease, heart attacks, and

stroke.

WHICH IS THE HEALTHIEST NUT BUTTER? April 11, 2016 at 3:02 pm. Sesame tahini has 20% protein, most b-vitamins, most minerals, and is more digestible than both almond butter and peanut butter. Peanut butter can cause intestinal problems because of the aflatoxin, which really limits its power as a gut-friendly, prebiotic food. 10 BEST FOODS TO DONATE TO A FOOD DRIVE The holiday season is full of opportunities to give to those who can’t afford to put nourishing meals on their family’s table. And we desperately need to take advantage of these opportunities. Though hunger may sound like a problem of the past – since obesity is often the more visible and talked-about issue – this is far from the truth. More than 49 million Americans live in food FOODS FOR YOUR EARTHQUAKE KIT In the wake of the devastating earthquake in Japan on Friday, many of us are thinking about whether we’d be prepared (as prepared as you can be, that is) for a natural disaster in our own area. I spent some time yesterday going through our earthquake kit, replacing the snacks and beverages that had expired, and making sure it was well-equipped overall. You may be wondering what kinds of non 12 SUSTAINABLE FOOD COMPANIES TO SUPPORT NOW 12 Sustainable Food Companies to Support Now. By supporting these twelve companies, you are generating less waste, protecting land and workers, and ensuring better food for your family. James Burkholder, Organic Dairy Farmer for Organic Valley, with his children. Thinking about climate change and environmental destruction can be downright 5 SURPRISING FOODS THAT CAN CAUSE WEIGHT GAIN 5 Surprising Foods That Can Lead to Weight Gain. 1. Diet Soda. Researchers believe that when we eat or drink something that tastes sweet, our bodies expect calories. When the calories aren’t there, like in artificially sweetened sodas (or even those “naturally-sweetened” with Stevia or Erythritol), our bodies react by slowing metabolism HOW TO REDUCE THE FAT IN NUT BUTTER Most nut butters have roughly 190 calories and 15 grams of fat per serving. They sell “reduced fat” peanut butter, but if you read the Nutrition Facts label, you’ll see that it’s higher in sugar, still contains 190 calories, and has unnatural additives. You can make your own slightly reduced-calorie and lower-fat peanut butter in just a few seconds. Simply buy the organic or natural HOW TO SELECT THE BEST STRAWBERRIES If berries come from far away, they have to be picked before they’re ripe, which means less flavor. Buy in-season. Berries grown in winter time are either imported or too hardy a variety to taste very good. Look for bright red. If there’s white around the stem, or in the center of the berry, it 3 HOT DOG BRANDS YOU CAN TRUST I love hot dogs to an embarrassing extent. I blame it on a long-standing family hot dog obsession 😉 In the past, this love conflicted with my values of supporting sustainable, pasture-based farms and choosing whole foods over heavily processed ones, since this is what conventional hot dogs contain: But not anymore! Thanks to a few stellar brands making high-quality, minimally processed WHICH IS THE HEALTHIEST NUT BUTTER? April 11, 2016 at 3:02 pm. Sesame tahini has 20% protein, most b-vitamins, most minerals, and is more digestible than both almond butter and peanut butter. Peanut butter can cause intestinal problems because of the aflatoxin, which really limits its power as a gut-friendly, prebiotic food. LACTOSE INTOLERANT? WHAT CAN YOU EAT? If you’re lactose intolerant, you may cringe at the thought of eating dairy products. But there’s really no need. In this day and age, there are plenty of nutrient-rich dairy products you can enjoy, without suffering the all-too-familiar consequences. Here are answers to some of the most frequently asked questions about lactose intolerance. What is lactose? Lactose is the naturally 3 EGG BRANDS YOU CAN TRUST Eggs are one of the trickiest foods at the grocery store. Labels like “cage-free” (which means nothing), “free-range,” “pasture-raised,” etc. make it difficult to know exactly what you’re buying and which brands of eggs are best. I’ve posted egg buying guides before, but I thought it might be helpful to share a few of my favorite brands and why I like them. These brands are 10 BEST FOODS TO DONATE TO A FOOD DRIVE The holiday season is full of opportunities to give to those who can’t afford to put nourishing meals on their family’s table. And we desperately need to take advantage of these opportunities. Though hunger may sound like a problem of the past – since obesity is often the more visible and talked-about issue – this is far from the truth. More than 49 million Americans live in food 5 SURPRISING FOODS THAT CAN CAUSE WEIGHT GAIN 5 Surprising Foods That Can Lead to Weight Gain. 1. Diet Soda. Researchers believe that when we eat or drink something that tastes sweet, our bodies expect calories. When the calories aren’t there, like in artificially sweetened sodas (or even those “naturally-sweetened” with Stevia or Erythritol), our bodies react by slowing metabolism 12 SUSTAINABLE FOOD COMPANIES TO SUPPORT NOW 12 Sustainable Food Companies to Support Now. By supporting these twelve companies, you are generating less waste, protecting land and workers, and ensuring better food for your family. James Burkholder, Organic Dairy Farmer for Organic Valley, with his children. Thinking about climate change and environmental destruction can be downright HOW TO REDUCE THE FAT IN NUT BUTTER Most nut butters have roughly 190 calories and 15 grams of fat per serving. They sell “reduced fat” peanut butter, but if you read the Nutrition Facts label, you’ll see that it’s higher in sugar, still contains 190 calories, and has unnatural additives. You can make your own slightly reduced-calorie and lower-fat peanut butter in just a few seconds. Simply buy the organic or natural BOTTOM-OF-THE-BOX CEREAL CAKE If you get more or less, measure out 1 cup. Gently stir together the cereal crumbs, flour, baking powder, baking soda, salt and cinnamon in a medium bowl and set aside. In a mixing bowl, whisk together the oil, sugar, pumpkin/applesauce/banana, yogurt, egg and milk. Pour half the flour mixture into the wet ingredients and stir gently to combine WHAT MAKES BAGELS SO BAD FOR YOU? Bagels have a bad rap, and for pretty good reasons: Portion size. Just one bagel provides between 3-6 servings of grains – some peoples’ carbohydrate allotment for the entire day! Low in nutrients. Even “whole wheat” bagels are usually only partly whole wheat. The majority of the flour in a bagel is white, refined flour, which provides no fiber and very few nutrients. Highly refined 28 ORGANIC MILK ALTERNATIVES WITHOUT CARRAGEENAN I’m a dairy girl for the most part, since I truly believe that organic, pasture-raised cow’s milk is the most nutritious milk you can buy. But sometimes it seems like everyone else I know is into almond, coconut, soy, grain, rice and other alternative milks. Though these milk alternatives are a great option for people with allergies or special diets, most don’t provide much nutritional SUGAR VS. ADDED SUGAR: WHAT'S THE DIFFERENCE? When you want to cut down on sugar, it’s helpful to know what “sugar” really means. Here are some sugar questions, answered. What’s the difference between sugar and added sugar?. The term “sugar” encompasses both added sugar (sweeteners added to foods to make them taste sweeter) and naturally-occurring sugar (like the fructose in fruit and lactose in milk). WHAT EXACTLY IS HIGH OLEIC OIL? High oleic oil is high in unsaturated fat, low in saturated fat, and has no trans fat. The large amount of monounsaturated fat in high oleic oil has been shown to lower LDL cholesterol (the bad kind) without lowering HDL cholesterol (the good kind). When LDL cholesterol goes down, so do the risks of heart disease, heart attacks, and

stroke.

WHICH IS THE HEALTHIEST NUT BUTTER? April 11, 2016 at 3:02 pm. Sesame tahini has 20% protein, most b-vitamins, most minerals, and is more digestible than both almond butter and peanut butter. Peanut butter can cause intestinal problems because of the aflatoxin, which really limits its power as a gut-friendly, prebiotic food. 10 BEST FOODS TO DONATE TO A FOOD DRIVE The holiday season is full of opportunities to give to those who can’t afford to put nourishing meals on their family’s table. And we desperately need to take advantage of these opportunities. Though hunger may sound like a problem of the past – since obesity is often the more visible and talked-about issue – this is far from the truth. More than 49 million Americans live in food 5 SURPRISING FOODS THAT CAN CAUSE WEIGHT GAIN 5 Surprising Foods That Can Lead to Weight Gain. 1. Diet Soda. Researchers believe that when we eat or drink something that tastes sweet, our bodies expect calories. When the calories aren’t there, like in artificially sweetened sodas (or even those “naturally-sweetened” with Stevia or Erythritol), our bodies react by slowing metabolism 12 SUSTAINABLE FOOD COMPANIES TO SUPPORT NOW 12 Sustainable Food Companies to Support Now. By supporting these twelve companies, you are generating less waste, protecting land and workers, and ensuring better food for your family. James Burkholder, Organic Dairy Farmer for Organic Valley, with his children. Thinking about climate change and environmental destruction can be downright HOW TO REDUCE THE FAT IN NUT BUTTER Most nut butters have roughly 190 calories and 15 grams of fat per serving. They sell “reduced fat” peanut butter, but if you read the Nutrition Facts label, you’ll see that it’s higher in sugar, still contains 190 calories, and has unnatural additives. You can make your own slightly reduced-calorie and lower-fat peanut butter in just a few seconds. Simply buy the organic or natural BOTTOM-OF-THE-BOX CEREAL CAKE If you get more or less, measure out 1 cup. Gently stir together the cereal crumbs, flour, baking powder, baking soda, salt and cinnamon in a medium bowl and set aside. In a mixing bowl, whisk together the oil, sugar, pumpkin/applesauce/banana, yogurt, egg and milk. Pour half the flour mixture into the wet ingredients and stir gently to combine WHAT MAKES BAGELS SO BAD FOR YOU? Bagels have a bad rap, and for pretty good reasons: Portion size. Just one bagel provides between 3-6 servings of grains – some peoples’ carbohydrate allotment for the entire day! Low in nutrients. Even “whole wheat” bagels are usually only partly whole wheat. The majority of the flour in a bagel is white, refined flour, which provides no fiber and very few nutrients. Highly refined 28 ORGANIC MILK ALTERNATIVES WITHOUT CARRAGEENAN I’m a dairy girl for the most part, since I truly believe that organic, pasture-raised cow’s milk is the most nutritious milk you can buy. But sometimes it seems like everyone else I know is into almond, coconut, soy, grain, rice and other alternative milks. Though these milk alternatives are a great option for people with allergies or special diets, most don’t provide much nutritional SUGAR VS. ADDED SUGAR: WHAT'S THE DIFFERENCE? When you want to cut down on sugar, it’s helpful to know what “sugar” really means. Here are some sugar questions, answered. What’s the difference between sugar and added sugar?. The term “sugar” encompasses both added sugar (sweeteners added to foods to make them taste sweeter) and naturally-occurring sugar (like the fructose in fruit and lactose in milk). WHAT EXACTLY IS HIGH OLEIC OIL? High oleic oil is high in unsaturated fat, low in saturated fat, and has no trans fat. The large amount of monounsaturated fat in high oleic oil has been shown to lower LDL cholesterol (the bad kind) without lowering HDL cholesterol (the good kind). When LDL cholesterol goes down, so do the risks of heart disease, heart attacks, and

stroke.

WHICH IS THE HEALTHIEST NUT BUTTER? April 11, 2016 at 3:02 pm. Sesame tahini has 20% protein, most b-vitamins, most minerals, and is more digestible than both almond butter and peanut butter. Peanut butter can cause intestinal problems because of the aflatoxin, which really limits its power as a gut-friendly, prebiotic food. 10 BEST FOODS TO DONATE TO A FOOD DRIVE The holiday season is full of opportunities to give to those who can’t afford to put nourishing meals on their family’s table. And we desperately need to take advantage of these opportunities. Though hunger may sound like a problem of the past – since obesity is often the more visible and talked-about issue – this is far from the truth. More than 49 million Americans live in food FOODS FOR YOUR EARTHQUAKE KIT In the wake of the devastating earthquake in Japan on Friday, many of us are thinking about whether we’d be prepared (as prepared as you can be, that is) for a natural disaster in our own area. I spent some time yesterday going through our earthquake kit, replacing the snacks and beverages that had expired, and making sure it was well-equipped overall. You may be wondering what kinds of non 12 SUSTAINABLE FOOD COMPANIES TO SUPPORT NOW 12 Sustainable Food Companies to Support Now. By supporting these twelve companies, you are generating less waste, protecting land and workers, and ensuring better food for your family. James Burkholder, Organic Dairy Farmer for Organic Valley, with his children. Thinking about climate change and environmental destruction can be downright 5 SURPRISING FOODS THAT CAN CAUSE WEIGHT GAIN 5 Surprising Foods That Can Lead to Weight Gain. 1. Diet Soda. Researchers believe that when we eat or drink something that tastes sweet, our bodies expect calories. When the calories aren’t there, like in artificially sweetened sodas (or even those “naturally-sweetened” with Stevia or Erythritol), our bodies react by slowing metabolism HOW TO REDUCE THE FAT IN NUT BUTTER Most nut butters have roughly 190 calories and 15 grams of fat per serving. They sell “reduced fat” peanut butter, but if you read the Nutrition Facts label, you’ll see that it’s higher in sugar, still contains 190 calories, and has unnatural additives. You can make your own slightly reduced-calorie and lower-fat peanut butter in just a few seconds. Simply buy the organic or natural HOW TO SELECT THE BEST STRAWBERRIES If berries come from far away, they have to be picked before they’re ripe, which means less flavor. Buy in-season. Berries grown in winter time are either imported or too hardy a variety to taste very good. Look for bright red. If there’s white around the stem, or in the center of the berry, it 3 HOT DOG BRANDS YOU CAN TRUST I love hot dogs to an embarrassing extent. I blame it on a long-standing family hot dog obsession 😉 In the past, this love conflicted with my values of supporting sustainable, pasture-based farms and choosing whole foods over heavily processed ones, since this is what conventional hot dogs contain: But not anymore! Thanks to a few stellar brands making high-quality, minimally processed WHICH IS THE HEALTHIEST NUT BUTTER? April 11, 2016 at 3:02 pm. Sesame tahini has 20% protein, most b-vitamins, most minerals, and is more digestible than both almond butter and peanut butter. Peanut butter can cause intestinal problems because of the aflatoxin, which really limits its power as a gut-friendly, prebiotic food. LACTOSE INTOLERANT? WHAT CAN YOU EAT? If you’re lactose intolerant, you may cringe at the thought of eating dairy products. But there’s really no need. In this day and age, there are plenty of nutrient-rich dairy products you can enjoy, without suffering the all-too-familiar consequences. Here are answers to some of the most frequently asked questions about lactose intolerance. What is lactose? Lactose is the naturally 3 EGG BRANDS YOU CAN TRUST Eggs are one of the trickiest foods at the grocery store. Labels like “cage-free” (which means nothing), “free-range,” “pasture-raised,” etc. make it difficult to know exactly what you’re buying and which brands of eggs are best. I’ve posted egg buying guides before, but I thought it might be helpful to share a few of my favorite brands and why I like them. These brands are CARRAGEENAN: WHAT IT IS AND HOW TO AVOID IT Carrageenan sounds harmless enough at first glance: a derivative of red seaweed used as a thickener, stabilizer or emulsifier in many dairy foods and dairy alternatives. But research has actually linked carrageenan to increased inflammation in the body – particularly gastrointestinal inflammation which can cause colitis-like disease and tumor promotion. Yikes! The really scary thing is CHIA SEEDS: WHY AND HOW TO EAT THEM Until recently, I couldn’t think beyond “Cha-cha-cha-chia Pet!” when I heard people talk about how much they loved chia seeds. But after some research and kitchen experimentation, I too am on the chia bandwagon. In addition to being nutritious, they make all sorts of other foods creamier and more delicious. Here’s a little more about the benefits of chia seeds and how to work them into 5 SURPRISING FOODS THAT CAN CAUSE WEIGHT GAIN 5 Surprising Foods That Can Lead to Weight Gain. 1. Diet Soda. Researchers believe that when we eat or drink something that tastes sweet, our bodies expect calories. When the calories aren’t there, like in artificially sweetened sodas (or even those “naturally-sweetened” with Stevia or Erythritol), our bodies react by slowing metabolism WHERE IS YOUR EDAMAME FROM? When you buy frozen edamame (soybeans) at the grocery store or order them at a restaurant, you can bet what you’re eating came from China, Thailand, or another East Asian country. That’s not necessarily bad, but it does mean the beans had to travel an awfully long way to reach your table, and this has economic and environmental consequences. Unfortunately, it’s very hard to find U.S IS SNACKING GOOD OR BAD? Make snacks a combination of carbs (fruits and veggies), protein (egg, cheese, yogurt, nuts or nut butter, lean meat), and fat (included in the protein foods mentioned). This combination keeps you satisfied and maintains energy levels. Keep snacks to about 200 calories. Much more than that and the snack becomes like a meal. HOW TO SELECT THE BEST STRAWBERRIES If berries come from far away, they have to be picked before they’re ripe, which means less flavor. Buy in-season. Berries grown in winter time are either imported or too hardy a variety to taste very good. Look for bright red. If there’s white around the stem, or in the center of the berry, it WHAT MAKES BAGELS SO BAD FOR YOU? Bagels have a bad rap, and for pretty good reasons: Portion size. Just one bagel provides between 3-6 servings of grains – some peoples’ carbohydrate allotment for the entire day! Low in nutrients. Even “whole wheat” bagels are usually only partly whole wheat. The majority of the flour in a bagel is white, refined flour, which provides no fiber and very few nutrients. Highly refined SO DELICIOUS COCONUT PRODUCTS: NOT SO HEALTHY So Delicious Coconut Products: Not So Healthy. Plant-based diets are a good thing. Plant-based diets that heavily rely on processed meat & dairy substitutes are not. As a nutritionist and believer in a (mostly) whole foods diet, I am frequently irked by dairy-free food companies who claim their products are healthier than dairy foods. TRUE FOOD KITCHEN SWEET POTATO HASH Instructions. Heat a large nonstick skillet over medium heat for 2-3 minutes. Add oil and swirl around the pan. Add onion and sauté for 2 minutes or until it begins to soften, then add sweet potatoes and stir. Cook potatoes for 2-3 minutes, without stirring, until they begin to brown, then toss and cook another 2-3 minutes without

stirring.

SUGAR VS. ADDED SUGAR: WHAT'S THE DIFFERENCE? When you want to cut down on sugar, it’s helpful to know what “sugar” really means. Here are some sugar questions, answered. What’s the difference between sugar and added sugar?. The term “sugar” encompasses both added sugar (sweeteners added to foods to make them taste sweeter) and naturally-occurring sugar (like the fructose in fruit and lactose in milk). CARRAGEENAN: WHAT IT IS AND HOW TO AVOID IT Carrageenan sounds harmless enough at first glance: a derivative of red seaweed used as a thickener, stabilizer or emulsifier in many dairy foods and dairy alternatives. But research has actually linked carrageenan to increased inflammation in the body – particularly gastrointestinal inflammation which can cause colitis-like disease and tumor promotion. Yikes! The really scary thing is CHIA SEEDS: WHY AND HOW TO EAT THEM Until recently, I couldn’t think beyond “Cha-cha-cha-chia Pet!” when I heard people talk about how much they loved chia seeds. But after some research and kitchen experimentation, I too am on the chia bandwagon. In addition to being nutritious, they make all sorts of other foods creamier and more delicious. Here’s a little more about the benefits of chia seeds and how to work them into 5 SURPRISING FOODS THAT CAN CAUSE WEIGHT GAIN 5 Surprising Foods That Can Lead to Weight Gain. 1. Diet Soda. Researchers believe that when we eat or drink something that tastes sweet, our bodies expect calories. When the calories aren’t there, like in artificially sweetened sodas (or even those “naturally-sweetened” with Stevia or Erythritol), our bodies react by slowing metabolism WHERE IS YOUR EDAMAME FROM? When you buy frozen edamame (soybeans) at the grocery store or order them at a restaurant, you can bet what you’re eating came from China, Thailand, or another East Asian country. That’s not necessarily bad, but it does mean the beans had to travel an awfully long way to reach your table, and this has economic and environmental consequences. Unfortunately, it’s very hard to find U.S IS SNACKING GOOD OR BAD? Make snacks a combination of carbs (fruits and veggies), protein (egg, cheese, yogurt, nuts or nut butter, lean meat), and fat (included in the protein foods mentioned). This combination keeps you satisfied and maintains energy levels. Keep snacks to about 200 calories. Much more than that and the snack becomes like a meal. HOW TO SELECT THE BEST STRAWBERRIES If berries come from far away, they have to be picked before they’re ripe, which means less flavor. Buy in-season. Berries grown in winter time are either imported or too hardy a variety to taste very good. Look for bright red. If there’s white around the stem, or in the center of the berry, it WHAT MAKES BAGELS SO BAD FOR YOU? Bagels have a bad rap, and for pretty good reasons: Portion size. Just one bagel provides between 3-6 servings of grains – some peoples’ carbohydrate allotment for the entire day! Low in nutrients. Even “whole wheat” bagels are usually only partly whole wheat. The majority of the flour in a bagel is white, refined flour, which provides no fiber and very few nutrients. Highly refined SO DELICIOUS COCONUT PRODUCTS: NOT SO HEALTHY So Delicious Coconut Products: Not So Healthy. Plant-based diets are a good thing. Plant-based diets that heavily rely on processed meat & dairy substitutes are not. As a nutritionist and believer in a (mostly) whole foods diet, I am frequently irked by dairy-free food companies who claim their products are healthier than dairy foods. TRUE FOOD KITCHEN SWEET POTATO HASH Instructions. Heat a large nonstick skillet over medium heat for 2-3 minutes. Add oil and swirl around the pan. Add onion and sauté for 2 minutes or until it begins to soften, then add sweet potatoes and stir. Cook potatoes for 2-3 minutes, without stirring, until they begin to brown, then toss and cook another 2-3 minutes without

stirring.

SUGAR VS. ADDED SUGAR: WHAT'S THE DIFFERENCE? When you want to cut down on sugar, it’s helpful to know what “sugar” really means. Here are some sugar questions, answered. What’s the difference between sugar and added sugar?. The term “sugar” encompasses both added sugar (sweeteners added to foods to make them taste sweeter) and naturally-occurring sugar (like the fructose in fruit and lactose in milk). 9 WAYS TO MAKE ORGANIC FOOD MORE AFFORDABLE Create meals around beans. Dry beans are inexpensive and give you a ton of bang for your buck. I make a batch every week, to use in soup (1-2 meals), sprinkle on salad (1 meal), add to quesadillas (1 meal) and turn into veggie dip (3-4 snacks). This is a great way to get CARRAGEENAN: WHAT IT IS AND HOW TO AVOID IT Carrageenan sounds harmless enough at first glance: a derivative of red seaweed used as a thickener, stabilizer or emulsifier in many dairy foods and dairy alternatives. But research has actually linked carrageenan to increased inflammation in the body – particularly gastrointestinal inflammation which can cause colitis-like disease and tumor promotion. Yikes! The really scary thing is 10 BEST FOODS TO DONATE TO A FOOD DRIVE The holiday season is full of opportunities to give to those who can’t afford to put nourishing meals on their family’s table. And we desperately need to take advantage of these opportunities. Though hunger may sound like a problem of the past – since obesity is often the more visible and talked-about issue – this is far from the truth. More than 49 million Americans live in food WHERE IS YOUR EDAMAME FROM? When you buy frozen edamame (soybeans) at the grocery store or order them at a restaurant, you can bet what you’re eating came from China, Thailand, or another East Asian country. That’s not necessarily bad, but it does mean the beans had to travel an awfully long way to reach your table, and this has economic and environmental consequences. Unfortunately, it’s very hard to find U.S CHIA SEEDS: WHY AND HOW TO EAT THEM Until recently, I couldn’t think beyond “Cha-cha-cha-chia Pet!” when I heard people talk about how much they loved chia seeds. But after some research and kitchen experimentation, I too am on the chia bandwagon. In addition to being nutritious, they make all sorts of other foods creamier and more delicious. Here’s a little more about the benefits of chia seeds and how to work them into IS SNACKING GOOD OR BAD? Make snacks a combination of carbs (fruits and veggies), protein (egg, cheese, yogurt, nuts or nut butter, lean meat), and fat (included in the protein foods mentioned). This combination keeps you satisfied and maintains energy levels. Keep snacks to about 200 calories. Much more than that and the snack becomes like a meal. HOW TO SELECT THE BEST STRAWBERRIES If berries come from far away, they have to be picked before they’re ripe, which means less flavor. Buy in-season. Berries grown in winter time are either imported or too hardy a variety to taste very good. Look for bright red. If there’s white around the stem, or in the center of the berry, it THE 5 ESSENTIAL TRICKS TO MAKING A GOOD SALAD Tis the season to overindulge. To get myself ready, I’m purposely overindulging in salads right now – and I must say this is actually more of a pleasure than a chore. I can’t tell you how many kinds of salad we’ve eaten in the last few weeks, and rather than getting old, they’re just getting better. Here are the factors that I think make a good salad good: 1. Homemade dressing. This 3 HOT DOG BRANDS YOU CAN TRUST I love hot dogs to an embarrassing extent. I blame it on a long-standing family hot dog obsession 😉 In the past, this love conflicted with my values of supporting sustainable, pasture-based farms and choosing whole foods over heavily processed ones, since this is what conventional hot dogs contain: But not anymore! Thanks to a few stellar brands making high-quality, minimally processed PLAIN YOGURT VS. GREEK YOGURT Plain Yogurt vs. Greek Yogurt. Greek yogurt has become very popular lately. But what is it? Just plain yogurt, which is strained to remove most of the liquid (whey), making it very thick like sour cream. It’s tart, creamy, rich-tasting, and has 7 grams more protein per serving, but only 1/3 of the calcium (because the calcium is in the

liquid

CARRAGEENAN: WHAT IT IS AND HOW TO AVOID IT Carrageenan sounds harmless enough at first glance: a derivative of red seaweed used as a thickener, stabilizer or emulsifier in many dairy foods and dairy alternatives. But research has actually linked carrageenan to increased inflammation in the body – particularly gastrointestinal inflammation which can cause colitis-like disease and tumor promotion. Yikes! The really scary thing is 5 SURPRISING FOODS THAT CAN CAUSE WEIGHT GAIN We all know that eating too many cookies on a regular basis will lead to weight gain. But plenty of other foods that seem healthy are nearly as bad! Who’d have thought that calorie-free sweeteners or your favorite sushi roll could be doing you in, diet-wise? Below are five supposedly healthy foods to be wary of when you’re trying to lose weight. 5 Surprising Foods That Can Lead to Weight WHERE IS YOUR EDAMAME FROM? When you buy frozen edamame (soybeans) at the grocery store or order them at a restaurant, you can bet what you’re eating came from China, Thailand, or another East Asian country. That’s not necessarily bad, but it does mean the beans had to travel an awfully long way to reach your table, and this has economic and environmental consequences. Unfortunately, it’s very hard to find U.S IS SNACKING GOOD OR BAD? Very few people eat three square meals anymore. Most of us eat a lot more frequently than that, and in all sorts of places — in the car, at our desks, as we’re cooking, and on the couch while we watch TV. Is this bad? Yes and no. It’s definitely not good to eat so frequently that you don’t experience hunger, but it can be just as unhealthy to wait long periods of time between meals so HOW TO SELECT THE BEST STRAWBERRIES Biting into a bright red strawberry can either be an experience you want to savor forever, or kind of a let down. Sometimes you get a sweet, ripe, juicy berry and think: Now THIS is a strawberry. Other times you get a watery, flavorless, mushy thing that barely resembles the fruit you thought you knew. So how can you tell the good from the bad? It’s pretty easy. Of course there will be SO DELICIOUS COCONUT PRODUCTS: NOT SO HEALTHY Plant-based diets are a good thing. Plant-based diets that heavily rely on processed meat & dairy substitutes are not. As a nutritionist and believer in a (mostly) whole foods diet, I am frequently irked by dairy-free food companies who claim their products are healthier than dairy foods. Because it’s usually not true. Switching to non-dairy milk, yogurt, ice cream, kefir, etc. does not mean 3 HOT DOG BRANDS YOU CAN TRUST I love hot dogs to an embarrassing extent. I blame it on a long-standing family hot dog obsession 😉 In the past, this love conflicted with my values of supporting sustainable, pasture-based farms and choosing whole foods over heavily processed ones, since this is what conventional hot dogs contain: But not anymore! Thanks to a few stellar brands making high-quality, minimally processed WHAT MAKES BAGELS SO BAD FOR YOU? Bagels have a bad rap, and for pretty good reasons: Portion size. Just one bagel provides between 3-6 servings of grains – some peoples’ carbohydrate allotment for the entire day! Low in nutrients. Even “whole wheat” bagels are usually only partly whole wheat. The majority of the flour in a bagel is white, refined flour, which provides no fiber and very few nutrients. Highly refined SUGAR VS. ADDED SUGAR: WHAT'S THE DIFFERENCE? When you want to cut down on sugar, it’s helpful to know what “sugar” really means. Here are some sugar questions, answered. What’s the difference between sugar and added sugar?. The term “sugar” encompasses both added sugar (sweeteners added to foods to make them taste sweeter) and naturally-occurring sugar (like the fructose in fruit and lactose in milk). TRUE FOOD KITCHEN SWEET POTATO HASH I always hear people raving about the Sweet Potato Hash at True Food Kitchen. So last time I ate there, I ordered this famous hash for “research purposes” and went home to start recreating it in my own kitchen. This version of sweet potato hash is quick, simple and if I may be honest, tastes even better than the original hash I had at the restaurant 🙂 Make this at home to accompany CARRAGEENAN: WHAT IT IS AND HOW TO AVOID IT Carrageenan sounds harmless enough at first glance: a derivative of red seaweed used as a thickener, stabilizer or emulsifier in many dairy foods and dairy alternatives. But research has actually linked carrageenan to increased inflammation in the body – particularly gastrointestinal inflammation which can cause colitis-like disease and tumor promotion. Yikes! The really scary thing is 5 SURPRISING FOODS THAT CAN CAUSE WEIGHT GAIN We all know that eating too many cookies on a regular basis will lead to weight gain. But plenty of other foods that seem healthy are nearly as bad! Who’d have thought that calorie-free sweeteners or your favorite sushi roll could be doing you in, diet-wise? Below are five supposedly healthy foods to be wary of when you’re trying to lose weight. 5 Surprising Foods That Can Lead to Weight WHERE IS YOUR EDAMAME FROM? When you buy frozen edamame (soybeans) at the grocery store or order them at a restaurant, you can bet what you’re eating came from China, Thailand, or another East Asian country. That’s not necessarily bad, but it does mean the beans had to travel an awfully long way to reach your table, and this has economic and environmental consequences. Unfortunately, it’s very hard to find U.S IS SNACKING GOOD OR BAD? Very few people eat three square meals anymore. Most of us eat a lot more frequently than that, and in all sorts of places — in the car, at our desks, as we’re cooking, and on the couch while we watch TV. Is this bad? Yes and no. It’s definitely not good to eat so frequently that you don’t experience hunger, but it can be just as unhealthy to wait long periods of time between meals so HOW TO SELECT THE BEST STRAWBERRIES Biting into a bright red strawberry can either be an experience you want to savor forever, or kind of a let down. Sometimes you get a sweet, ripe, juicy berry and think: Now THIS is a strawberry. Other times you get a watery, flavorless, mushy thing that barely resembles the fruit you thought you knew. So how can you tell the good from the bad? It’s pretty easy. Of course there will be SO DELICIOUS COCONUT PRODUCTS: NOT SO HEALTHY Plant-based diets are a good thing. Plant-based diets that heavily rely on processed meat & dairy substitutes are not. As a nutritionist and believer in a (mostly) whole foods diet, I am frequently irked by dairy-free food companies who claim their products are healthier than dairy foods. Because it’s usually not true. Switching to non-dairy milk, yogurt, ice cream, kefir, etc. does not mean 3 HOT DOG BRANDS YOU CAN TRUST I love hot dogs to an embarrassing extent. I blame it on a long-standing family hot dog obsession 😉 In the past, this love conflicted with my values of supporting sustainable, pasture-based farms and choosing whole foods over heavily processed ones, since this is what conventional hot dogs contain: But not anymore! Thanks to a few stellar brands making high-quality, minimally processed WHAT MAKES BAGELS SO BAD FOR YOU? Bagels have a bad rap, and for pretty good reasons: Portion size. Just one bagel provides between 3-6 servings of grains – some peoples’ carbohydrate allotment for the entire day! Low in nutrients. Even “whole wheat” bagels are usually only partly whole wheat. The majority of the flour in a bagel is white, refined flour, which provides no fiber and very few nutrients. Highly refined SUGAR VS. ADDED SUGAR: WHAT'S THE DIFFERENCE? When you want to cut down on sugar, it’s helpful to know what “sugar” really means. Here are some sugar questions, answered. What’s the difference between sugar and added sugar?. The term “sugar” encompasses both added sugar (sweeteners added to foods to make them taste sweeter) and naturally-occurring sugar (like the fructose in fruit and lactose in milk). TRUE FOOD KITCHEN SWEET POTATO HASH I always hear people raving about the Sweet Potato Hash at True Food Kitchen. So last time I ate there, I ordered this famous hash for “research purposes” and went home to start recreating it in my own kitchen. This version of sweet potato hash is quick, simple and if I may be honest, tastes even better than the original hash I had at the restaurant 🙂 Make this at home to accompany 9 WAYS TO MAKE ORGANIC FOOD MORE AFFORDABLE Organic food can be affordable, if you shop strategically and plan ahead using these nine tips. Buying organic doesn’t just reduce your family’s exposure to toxic chemicals, promote more humane treatment of animals, and deliver higher earnings to farmers, it also helps protect the environment. With Earth Day approaching, I’ve been thinking about all these variables a lot lately. As we CARRAGEENAN: WHAT IT IS AND HOW TO AVOID IT Carrageenan sounds harmless enough at first glance: a derivative of red seaweed used as a thickener, stabilizer or emulsifier in many dairy foods and dairy alternatives. But research has actually linked carrageenan to increased inflammation in the body – particularly gastrointestinal inflammation which can cause colitis-like disease and tumor promotion. Yikes! The really scary thing is 10 BEST FOODS TO DONATE TO A FOOD DRIVE The holiday season is full of opportunities to give to those who can’t afford to put nourishing meals on their family’s table. And we desperately need to take advantage of these opportunities. Though hunger may sound like a problem of the past – since obesity is often the more visible and talked-about issue – this is far from the truth. More than 49 million Americans live in food WHERE IS YOUR EDAMAME FROM? When you buy frozen edamame (soybeans) at the grocery store or order them at a restaurant, you can bet what you’re eating came from China, Thailand, or another East Asian country. That’s not necessarily bad, but it does mean the beans had to travel an awfully long way to reach your table, and this has economic and environmental consequences. Unfortunately, it’s very hard to find U.S BOTTOM-OF-THE-BOX CEREAL CAKE Breathe new life into those soon-to-be-stale cereal crumbs that always seem to linger at the bottom of the bag. This breakfast cake is a delicious way to repurpose and save on food waste! How many times have you opened up a box of cereal only to find there’s just a handful of semi-stale crumbs lingering at the bottom of the bag? If your house is anything like mine, this happens a lot! But I IS SNACKING GOOD OR BAD? Very few people eat three square meals anymore. Most of us eat a lot more frequently than that, and in all sorts of places — in the car, at our desks, as we’re cooking, and on the couch while we watch TV. Is this bad? Yes and no. It’s definitely not good to eat so frequently that you don’t experience hunger, but it can be just as unhealthy to wait long periods of time between meals so CHIA SEEDS: WHY AND HOW TO EAT THEM Until recently, I couldn’t think beyond “Cha-cha-cha-chia Pet!” when I heard people talk about how much they loved chia seeds. But after some research and kitchen experimentation, I too am on the chia bandwagon. In addition to being nutritious, they make all sorts of other foods creamier and more delicious. Here’s a little more about the benefits of chia seeds and how to work them into HOW TO SELECT THE BEST STRAWBERRIES Biting into a bright red strawberry can either be an experience you want to savor forever, or kind of a let down. Sometimes you get a sweet, ripe, juicy berry and think: Now THIS is a strawberry. Other times you get a watery, flavorless, mushy thing that barely resembles the fruit you thought you knew. So how can you tell the good from the bad? It’s pretty easy. Of course there will be 3 HOT DOG BRANDS YOU CAN TRUST I love hot dogs to an embarrassing extent. I blame it on a long-standing family hot dog obsession 😉 In the past, this love conflicted with my values of supporting sustainable, pasture-based farms and choosing whole foods over heavily processed ones, since this is what conventional hot dogs contain: But not anymore! Thanks to a few stellar brands making high-quality, minimally processed PLAIN YOGURT VS. GREEK YOGURT Greek yogurt has become very popular lately. But what is it? Just plain yogurt, which is strained to remove most of the liquid (whey), making it very thick like sour cream. It’s tart, creamy, rich-tasting, and has 7 grams more protein per serving, but only 1/3 of the calcium (because the calcium is in the liquid part). Both unsweetened Greek and plain yogurt — if you choose fat-free or low CARRAGEENAN: WHAT IT IS AND HOW TO AVOID IT Carrageenan sounds harmless enough at first glance: a derivative of red seaweed used as a thickener, stabilizer or emulsifier in many dairy foods and dairy alternatives. But research has actually linked carrageenan to increased inflammation in the body – particularly gastrointestinal inflammation which can cause colitis-like disease and tumor promotion. Yikes! The really scary thing is 5 SURPRISING FOODS THAT CAN CAUSE WEIGHT GAIN We all know that eating too many cookies on a regular basis will lead to weight gain. But plenty of other foods that seem healthy are nearly as bad! Who’d have thought that calorie-free sweeteners or your favorite sushi roll could be doing you in, diet-wise? Below are five supposedly healthy foods to be wary of when you’re trying to lose weight. 5 Surprising Foods That Can Lead to Weight WHERE IS YOUR EDAMAME FROM? When you buy frozen edamame (soybeans) at the grocery store or order them at a restaurant, you can bet what you’re eating came from China, Thailand, or another East Asian country. That’s not necessarily bad, but it does mean the beans had to travel an awfully long way to reach your table, and this has economic and environmental consequences. Unfortunately, it’s very hard to find U.S IS SNACKING GOOD OR BAD? Very few people eat three square meals anymore. Most of us eat a lot more frequently than that, and in all sorts of places — in the car, at our desks, as we’re cooking, and on the couch while we watch TV. Is this bad? Yes and no. It’s definitely not good to eat so frequently that you don’t experience hunger, but it can be just as unhealthy to wait long periods of time between meals so HOW TO SELECT THE BEST STRAWBERRIES Biting into a bright red strawberry can either be an experience you want to savor forever, or kind of a let down. Sometimes you get a sweet, ripe, juicy berry and think: Now THIS is a strawberry. Other times you get a watery, flavorless, mushy thing that barely resembles the fruit you thought you knew. So how can you tell the good from the bad? It’s pretty easy. Of course there will be SO DELICIOUS COCONUT PRODUCTS: NOT SO HEALTHY Plant-based diets are a good thing. Plant-based diets that heavily rely on processed meat & dairy substitutes are not. As a nutritionist and believer in a (mostly) whole foods diet, I am frequently irked by dairy-free food companies who claim their products are healthier than dairy foods. Because it’s usually not true. Switching to non-dairy milk, yogurt, ice cream, kefir, etc. does not mean WHAT MAKES BAGELS SO BAD FOR YOU? Bagels have a bad rap, and for pretty good reasons: Portion size. Just one bagel provides between 3-6 servings of grains – some peoples’ carbohydrate allotment for the entire day! Low in nutrients. Even “whole wheat” bagels are usually only partly whole wheat. The majority of the flour in a bagel is white, refined flour, which provides no fiber and very few nutrients. Highly refined 3 HOT DOG BRANDS YOU CAN TRUST I love hot dogs to an embarrassing extent. I blame it on a long-standing family hot dog obsession 😉 In the past, this love conflicted with my values of supporting sustainable, pasture-based farms and choosing whole foods over heavily processed ones, since this is what conventional hot dogs contain: But not anymore! Thanks to a few stellar brands making high-quality, minimally processed SUGAR VS. ADDED SUGAR: WHAT'S THE DIFFERENCE? When you want to cut down on sugar, it’s helpful to know what “sugar” really means. Here are some sugar questions, answered. What’s the difference between sugar and added sugar?. The term “sugar” encompasses both added sugar (sweeteners added to foods to make them taste sweeter) and naturally-occurring sugar (like the fructose in fruit and lactose in milk). TRUE FOOD KITCHEN SWEET POTATO HASH I always hear people raving about the Sweet Potato Hash at True Food Kitchen. So last time I ate there, I ordered this famous hash for “research purposes” and went home to start recreating it in my own kitchen. This version of sweet potato hash is quick, simple and if I may be honest, tastes even better than the original hash I had at the restaurant 🙂 Make this at home to accompany CARRAGEENAN: WHAT IT IS AND HOW TO AVOID IT Carrageenan sounds harmless enough at first glance: a derivative of red seaweed used as a thickener, stabilizer or emulsifier in many dairy foods and dairy alternatives. But research has actually linked carrageenan to increased inflammation in the body – particularly gastrointestinal inflammation which can cause colitis-like disease and tumor promotion. Yikes! The really scary thing is 5 SURPRISING FOODS THAT CAN CAUSE WEIGHT GAIN We all know that eating too many cookies on a regular basis will lead to weight gain. But plenty of other foods that seem healthy are nearly as bad! Who’d have thought that calorie-free sweeteners or your favorite sushi roll could be doing you in, diet-wise? Below are five supposedly healthy foods to be wary of when you’re trying to lose weight. 5 Surprising Foods That Can Lead to Weight WHERE IS YOUR EDAMAME FROM? When you buy frozen edamame (soybeans) at the grocery store or order them at a restaurant, you can bet what you’re eating came from China, Thailand, or another East Asian country. That’s not necessarily bad, but it does mean the beans had to travel an awfully long way to reach your table, and this has economic and environmental consequences. Unfortunately, it’s very hard to find U.S IS SNACKING GOOD OR BAD? Very few people eat three square meals anymore. Most of us eat a lot more frequently than that, and in all sorts of places — in the car, at our desks, as we’re cooking, and on the couch while we watch TV. Is this bad? Yes and no. It’s definitely not good to eat so frequently that you don’t experience hunger, but it can be just as unhealthy to wait long periods of time between meals so HOW TO SELECT THE BEST STRAWBERRIES Biting into a bright red strawberry can either be an experience you want to savor forever, or kind of a let down. Sometimes you get a sweet, ripe, juicy berry and think: Now THIS is a strawberry. Other times you get a watery, flavorless, mushy thing that barely resembles the fruit you thought you knew. So how can you tell the good from the bad? It’s pretty easy. Of course there will be SO DELICIOUS COCONUT PRODUCTS: NOT SO HEALTHY Plant-based diets are a good thing. Plant-based diets that heavily rely on processed meat & dairy substitutes are not. As a nutritionist and believer in a (mostly) whole foods diet, I am frequently irked by dairy-free food companies who claim their products are healthier than dairy foods. Because it’s usually not true. Switching to non-dairy milk, yogurt, ice cream, kefir, etc. does not mean WHAT MAKES BAGELS SO BAD FOR YOU? Bagels have a bad rap, and for pretty good reasons: Portion size. Just one bagel provides between 3-6 servings of grains – some peoples’ carbohydrate allotment for the entire day! Low in nutrients. Even “whole wheat” bagels are usually only partly whole wheat. The majority of the flour in a bagel is white, refined flour, which provides no fiber and very few nutrients. Highly refined 3 HOT DOG BRANDS YOU CAN TRUST I love hot dogs to an embarrassing extent. I blame it on a long-standing family hot dog obsession 😉 In the past, this love conflicted with my values of supporting sustainable, pasture-based farms and choosing whole foods over heavily processed ones, since this is what conventional hot dogs contain: But not anymore! Thanks to a few stellar brands making high-quality, minimally processed SUGAR VS. ADDED SUGAR: WHAT'S THE DIFFERENCE? When you want to cut down on sugar, it’s helpful to know what “sugar” really means. Here are some sugar questions, answered. What’s the difference between sugar and added sugar?. The term “sugar” encompasses both added sugar (sweeteners added to foods to make them taste sweeter) and naturally-occurring sugar (like the fructose in fruit and lactose in milk). TRUE FOOD KITCHEN SWEET POTATO HASH I always hear people raving about the Sweet Potato Hash at True Food Kitchen. So last time I ate there, I ordered this famous hash for “research purposes” and went home to start recreating it in my own kitchen. This version of sweet potato hash is quick, simple and if I may be honest, tastes even better than the original hash I had at the restaurant 🙂 Make this at home to accompany 9 WAYS TO MAKE ORGANIC FOOD MORE AFFORDABLE Organic food can be affordable, if you shop strategically and plan ahead using these nine tips. Buying organic doesn’t just reduce your family’s exposure to toxic chemicals, promote more humane treatment of animals, and deliver higher earnings to farmers, it also helps protect the environment. With Earth Day approaching, I’ve been thinking about all these variables a lot lately. As we CARRAGEENAN: WHAT IT IS AND HOW TO AVOID IT Carrageenan sounds harmless enough at first glance: a derivative of red seaweed used as a thickener, stabilizer or emulsifier in many dairy foods and dairy alternatives. But research has actually linked carrageenan to increased inflammation in the body – particularly gastrointestinal inflammation which can cause colitis-like disease and tumor promotion. Yikes! The really scary thing is 10 BEST FOODS TO DONATE TO A FOOD DRIVE The holiday season is full of opportunities to give to those who can’t afford to put nourishing meals on their family’s table. And we desperately need to take advantage of these opportunities. Though hunger may sound like a problem of the past – since obesity is often the more visible and talked-about issue – this is far from the truth. More than 49 million Americans live in food WHERE IS YOUR EDAMAME FROM? When you buy frozen edamame (soybeans) at the grocery store or order them at a restaurant, you can bet what you’re eating came from China, Thailand, or another East Asian country. That’s not necessarily bad, but it does mean the beans had to travel an awfully long way to reach your table, and this has economic and environmental consequences. Unfortunately, it’s very hard to find U.S BOTTOM-OF-THE-BOX CEREAL CAKE Breathe new life into those soon-to-be-stale cereal crumbs that always seem to linger at the bottom of the bag. This breakfast cake is a delicious way to repurpose and save on food waste! How many times have you opened up a box of cereal only to find there’s just a handful of semi-stale crumbs lingering at the bottom of the bag? If your house is anything like mine, this happens a lot! But I IS SNACKING GOOD OR BAD? Very few people eat three square meals anymore. Most of us eat a lot more frequently than that, and in all sorts of places — in the car, at our desks, as we’re cooking, and on the couch while we watch TV. Is this bad? Yes and no. It’s definitely not good to eat so frequently that you don’t experience hunger, but it can be just as unhealthy to wait long periods of time between meals so CHIA SEEDS: WHY AND HOW TO EAT THEM Until recently, I couldn’t think beyond “Cha-cha-cha-chia Pet!” when I heard people talk about how much they loved chia seeds. But after some research and kitchen experimentation, I too am on the chia bandwagon. In addition to being nutritious, they make all sorts of other foods creamier and more delicious. Here’s a little more about the benefits of chia seeds and how to work them into HOW TO SELECT THE BEST STRAWBERRIES Biting into a bright red strawberry can either be an experience you want to savor forever, or kind of a let down. Sometimes you get a sweet, ripe, juicy berry and think: Now THIS is a strawberry. Other times you get a watery, flavorless, mushy thing that barely resembles the fruit you thought you knew. So how can you tell the good from the bad? It’s pretty easy. Of course there will be 3 HOT DOG BRANDS YOU CAN TRUST I love hot dogs to an embarrassing extent. I blame it on a long-standing family hot dog obsession 😉 In the past, this love conflicted with my values of supporting sustainable, pasture-based farms and choosing whole foods over heavily processed ones, since this is what conventional hot dogs contain: But not anymore! Thanks to a few stellar brands making high-quality, minimally processed PLAIN YOGURT VS. GREEK YOGURT Greek yogurt has become very popular lately. But what is it? Just plain yogurt, which is strained to remove most of the liquid (whey), making it very thick like sour cream. It’s tart, creamy, rich-tasting, and has 7 grams more protein per serving, but only 1/3 of the calcium (because the calcium is in the liquid part). Both unsweetened Greek and plain yogurt — if you choose fat-free or low

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EATING MADE EASY

Nutrition

How to Choose the Healthiest Bread

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Is Halo Top Ice Cream Healthy?

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10 Healthy Foods to Buy Now

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Tips

9 Ways to Make Organic Food More Affordable

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16 Ways to Reduce Food Waste and Save Money

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6 Easy Ways to Become a Better Cook

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kids

6 Ways to Stress Less About What Your Kids Eat

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5 Easy Ways to Expand Your Child’s Palate

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6 Ways to Reduce Kids’ Sugar Intake

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recipes

Chocolate Chip Hummus

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Quinoa Salad with Blueberries and Fresh Corn

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Vegan Chocolate Chip Cookies

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Hi! I’m Amelia, a nutritionist, chef and mom who believes healthy eating should be simple and enjoyable, not stressful or overwhelming. I started this blog so I could answer your food questions, debunk nutrition myths, and offer practical tips & recipes that I hope will make your busy life easier.

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