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Resolve to Make Real Nutrition a Priority

1/8/2020

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Photo by Nathan Cowley from Pexels

To lose weight in the new year - or any time of the year, instead of jumping on restrictive diet bandwagons, focus instead on consuming real, wholesome foods you can still enjoy that deliver benefits backed by decades of research. Consider these tips for incorporating nutrient-rich foods into a few trending diets to make them work for you.


Resolve to Make Real Nutrition a New Year Priority

(Family Features) A new year signals a chance to renew your commitment to healthier eating, but many of the most popular diets, like the keto diet and paleo diet, eliminate entire food groups, which can cause you to fall short on nutrients you need.

For example, a study in the “Journal of Clinical Lipidology” suggests low-carb diets may not have meaningful long-term benefits for weight or heart health compared to other diets and could actually restrict foods that are good for your heart.

This new year, instead of jumping on restrictive diet bandwagons, focus instead on consuming real, wholesome foods you can still enjoy, like dairy milk, that deliver benefits backed by decades of research.

Consider these tips for incorporating nutrient-rich foods into a few trending diets to make them work for you.

Intermittent Fasting: Skipping meals could do more harm than good if you’re not getting the nutrients you need to be your best. A better bet: balanced, flavorful meals that incorporate multiple food groups. If you really want to try intermittent fasting, consider not eating past a certain time in the evening so you can “fast” throughout the night, and make sure to eat a nourishing breakfast in the morning, like oatmeal made with real milk, topped with fruit and a handful of nuts.

Plant-Packed Plates: If you’re considering a vegetarian or plant-based diet in the new year, it’s important to pack the right nutrients into your meatless meals, particularly protein, calcium, vitamin D and vitamin B12. Make sure you’re getting enough by enjoying a variety of plant-based foods like beans, nuts, fruits and vegetables along with some other thoughtfully chosen options. Real dairy milk is a good choice in a vegetarian diet, providing as much as eight times more protein than many non-dairy milk alternatives. Each 8-ounce glass is also a source of vitamin D, and an excellent source of calcium and vitamin B12.

Focus On Fats: If you’re keeping closer tabs on your fat intake, it’s important to choose the right ones and know that a growing body of evidence suggests not all saturated fats are the same. For example, whole milk, which has more dairy fat than skim or low-fat varieties, may actually help raise “good” cholesterol and could be considered part of a diet that’s also good for your heart, according to research in the “European Journal of Clinical Nutrition.”

Calorie Conscious: Monitoring the calories you consume versus the calories you burn through exercise and everyday activity can help manage the fuel your body needs. When you consistently burn more calories than you eat, you are more likely to effectively lose weight. However, that doesn’t mean you have to forgo all your favorite foods. For example, when it comes to dairy, swapping full-fat options for skim or low-fat alternatives is one way to receive the same nutrient package with less fat and calories.

Make better nutritional balance a priority this new year and find more advice and recipes at MilkLife.com.

 

Photo courtesy of Getty Images

SOURCE:
MilkPEP

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A Keto-Friendly Approach to Weight Loss

1/18/2019

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A growing number of health-conscious consumers are pursuing a keto lifestyle and products in their pursuit of health benefits, weight loss and improved performance. If you’re considering a keto diet but not sure where to begin, these tips can help get you on the right track.


A Keto-Friendly Approach to Weight Loss

(Family Features) A growing number of health-conscious consumers are pursuing a keto lifestyle and products in their pursuit of health benefits, weight loss and improved performance.

If you’re considering a keto diet but not sure where to begin, these tips can help get you on the right track:

  1. Understand what the keto approach entails. Essentially, the keto diet significantly reduces carbohydrates and replaces them with higher-fat foods. Your meals will consist primarily of protein, non-starchy veggies and healthy fats. The significant limits on carbs puts your body into a state called ketosis, which makes it especially efficient at burning fat for energy.
  1. Consider using a proven weight loss program. With the growing popularity of keto diets, some weight loss programs have adapted their plans to encompass keto-friendly options. For example, South Beach Diet, which has been an effective program for millions of people since launching 16 years ago, introduced a Keto-Friendly Program. The keto plan offers consumers the ability to adapt the proven program to better align with keto through a low-carb, high-fat dietary pattern.

    “Consumers want to try the latest healthy-eating approaches that are proven to work, and right now that’s keto,” said Dr. Arthur Agatson, cardiologist and South Beach Diet founder. “We wanted to make a keto-friendly lifestyle approachable for anyone looking for a place to start.”

  1. Get smart about keto-friendly foods and stock up on your favorites. Agatson recommends adding these five keto-approved foods to your menu:
     

    Shrimp: This mild, tasty and accessible lean protein comes with exactly 1 carb per 3-ounce serving, and 90 percent of the calories come from protein. Shrimp also contain more than 20 vitamins and minerals. Seek out wild-caught shrimp to avoid antibiotics; it’s always a safe bet to purchase frozen shrimp because they’re frozen just after they’re caught.

    String cheese: Nutrition doesn’t get much easier or more portable than with string cheese. An average piece of string cheese has 1 net carb, 80 calories, 8 grams of protein and 20 percent of the daily calcium recommendation. String cheese is an easy snack, but you can also make it part of a meal by stuffing small pieces into meatballs or turkey burgers, or rolling a piece inside some deli meat.

    Eggs: With three egg whites containing zero grams net carbs and one whole egg containing just 1 net carb, eggs must be part of a keto meal plan. A whole egg provides 6 grams of protein; nine essential amino acids; iron; phosphorus; selenium; vitamins A, B12 and B5; and choline for brain health, along with lutein and zeaxanthin for eye health. Make hard-boiled eggs for easy snacks or whip up omelets for breakfast, lunch or dinner.

    Mayonnaise: Just 1 tablespoon of olive oil-based mayonnaise contains zero grams of net carbs. That makes plenty of options possible, like egg and chicken salads, dipping sauces for veggies and meats, creamy dips, deviled eggs, lettuce wraps and more.

    Arugula: Arugula is a fiber-rich vegetable in the same family as broccoli, kale and Brussels sprouts. It offers 250 milligrams of nitrate, which has been shown to lower blood pressure, 20 percent of your daily vitamin A (for eye health) and more than 50 percent of vitamin K (for bone health). It’s traditionally used in salads, but the peppery flavor can add substance to virtually any savory dish.

Get more tips to get your keto diet underway at southbeachdiet.com, The Palm blog or download the South Beach Diet app.

SOURCE:
South Beach Diet

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The truth behind food labels

9/12/2018

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The truth behind food labels

​Behind the label: Decoding certifications in the shopping aisle


(BPT) - When we visit the grocery store, we’ve become accustomed to a dizzying array of options. There are labels touting everything from food safety to environmental and ethical standards. Making the best decision for your family, your health and the good of the planet is important, but how can you possibly keep track of what all these labels really mean?

Voting with your wallet

Today’s wired world allows us to be more conscious of the impacts of our choices than ever before. Shopping isn’t just about putting food on the table. It’s a daily opportunity to support the kind of world we want to live in. Our actions and what we choose to buy can impact not only the planet’s future, but our social economy as well.

A 2017 study by Cone Communications reported that 60 percent of Americans believe businesses can be key drivers for social and environmental change. Whether it’s phasing out plastic bags and straws or carrying more ethically traded products, businesses are showing consumers that they are listening.

Businesses aren’t doing this just because you asked; they’re doing it because it’s the right thing. Many of them are putting their values on full display in the form of labels that make it easier for you to navigate the shopping aisle.

“As shoppers we are often in a hurry, so much so that we might not even be aware of how quickly we make a decision. That’s where clear labeling can help,” said Rebecca Walker Reczek, professor of marketing at Ohio State University. “Without it you’d need to research each product and the time can add up.”

The truth behind the labels

So what gives? Are organic and natural the same thing? Does a green label mean it’s better for the environment? What does "fair trade" really mean? These are just some of the questions many consumers are asking when they make their way down the grocery aisle.

Most of us are aware of those little labels on our food, but we often don’t understand what they mean. Like any choice, the key is education. To shop in accordance with our values, we must understand what the label stands for and how it’s been verified. And yes — verification matters.

Marketing savvy and great design can create convincing packaging and badges that represent a company’s promise, but often they aren’t based on rigorous standards.

On the other hand, certification labels mean that an independent organization has audited and checked that a company is following a standard set of rules — whether it’s fair trade, responsible fishing, GMO avoidance or better treatment of workers.

For example, the USDA organic label means that an independent organization has audited the farmer to make sure they abide by national organic standards. On the other hand, the term ‘natural’ has no set definition or standards. Neither the FDA nor the USDA has set rules for this term. Pure, natural, green, direct trade — all these terms conjure an image, but are not audited and don’t refer to any established standard. Essentially, they are just words.

A guide to the goods

Everyone has a right to know what is in their food and where it comes from. Look to these certifications to guide your next shopping trip:

* Fairtrade — The Fairtrade certification ensures safe and fair working conditions, prohibits child labor and provides farmers and workers with a fairer price or better wages. Fairtrade products originate in developing and least developed countries where farmers and workers are often marginalized.
Where found: Coffee, chocolate, bananas, sugar, avocados, tea and more

* MSC Certified — By choosing seafood with the MSC blue fish label you are supporting independently certified sustainable fisheries. Their good management practices help ensure fish stocks and habitats are healthy and fishing community livelihoods are secure.
Where found: Wild caught fish and seafood, fish oil supplements, pet food

* Responsibly Grown, Farmworker Assured — The EFI-certified label indicates that the workers who harvested your food are treated with respect, compensated fairly and engaged to identify problems that impact the safety of your food.
Where found: Fresh fruits and vegetables

* Non-GMO Project Verified — The Non-GMO Project Standard is North America’s most rigorous and reliable standard for GMO avoidance, set apart by its transparency, trustworthiness, ongoing testing and third-party status. The best way to avoid consuming GMOs is to look for the butterfly.
Where found: Dairy and meat products, fruit and vegetables, snack foods, vitamins and supplements, oils and more
​
Food is a basic necessity, but it is also a conscious choice shaped by our values and our lifestyle. Shop your values on your next shopping trip. To learn more about these certifications and continue the conversation, visit www.fairtr.de/TruthBehindLabels.

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5 Tips to Help Reduce Litter and Protect the Oceans

8/20/2018

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5 Tips to Help Reduce Litter and Protect the Oceans

With the health of the oceans closely tied to the health of the environment, marine life and humans, making choices that help reduce ocean pollution is one way to make an impact. These tips are a few ways you can help protect the environment.


5 Tips to Help Reduce Litter and Protect the Oceans

(Family Features) The tide of environmental studies showing the harmful effects of litter and mismanaged waste on oceans are seemingly everywhere. For example, 8 million metric tons of plastics wind up in streams, rivers and waterways each year, according to research published in “Science.” 

According to the Ocean Conservancy, plastic product consumption is predicted to double over the next 10 years. With the health of the oceans closely tied to the health of the environment, marine life and humans, making choices that help reduce ocean pollution is one way to make an impact. In fact, research from the Plastic Free July Foundation shows that more than six in 10 people refuse plastic shopping bags, avoid pre-packed fruit and vegetables, pick up litter and avoid buying water in plastic bottles. 

“Mismanaged packaging waste is a threat to our oceans and the overall health of our planet,” said Lynn Bragg, president of the Glass Packaging Institute. “We can all make a difference by changing the type of food and beverage packaging we buy, opting for reusable and refillable containers, following local recycling guidelines and helping keep beaches and waterways clean.”

These tips from the Glass Packaging Institute are just a few ways to contribute:

  1. Think about the packaging you choose. When making a purchase, consider alternatives to plastic like glass or other natural and sustainable packaging. Glass, for example, is made mostly from sand and recycled glass, is reusable, recyclable and does not harm oceans or marine life.
  1. Choose reusable containers. Taking advantage of reusable containers for food and beverages is one way to live a more eco-friendly life. Since only 9 percent of plastic bottles are recycled, according to “National Geographic,” reusable containers can serve as an ideal replacement for bottled water whether at home or on-the-go. Rather than plastic, choose glass or stainless steel, which can hold hot or cold food and beverages, and help protect the contents from any chemicals.
  1. Reduce your single-use footprint. Whenever possible, bring reusable bags and containers to the store. Some foods like cereal, pasta and rice can be purchased from bulk bins and placed in a glass or stainless-steel storage container. To further cut down on plastic waste, consider switching to reusable straws, which are available in glass, stainless steel or bamboo.
  1. Recycle better. Learn what you can and can’t recycle in your community. Certain items like disposable cups, greasy pizza boxes, non-recyclable plastic containers (like those for yogurt) and take-out containers can contaminate entire batches of recycling. About 91 percent of plastic is not recycled and can linger in the environment for hundreds of years, contributing to ocean pollution. Glass containers are 100 percent recyclable; steel and aluminum cans and cardboard are also easily recyclable.
  1. Get involved. Volunteering or donating can help keep local beaches, parks and waterways clean. Getting involved with international and national groups with local chapters are also ways to participate in a local cleanup.

Find out more about the benefits of choosing and reusing glass packaging to help reduce ocean pollution at upgradetoglass.com.

Photo courtesy of Getty Images

SOURCE:
Glass Packaging Institute

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Savvy summer fitness and nutrition tips

6/27/2018

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Savvy summer fitness and nutrition tips


The warmer-weather months are the ideal time to get outdoors, stay active and focus on your health goals. Staying fit and eating healthy can come easy when you keep a few simple tips in mind.


(BPT) - The warmer-weather months are the ideal time to get outdoors, stay active and focus on your health goals. Staying fit and eating healthy can come easy when you keep a few simple tips in mind.

Explore Mother Nature

If the gym is getting boring or just isn't your style, it's time to find inspiration outdoors. Warmer months are when Mother Nature truly shines and it's the perfect opportunity to get outside and get active. Hike local parks, visit a beach and take a paddleboard class, rent a kayak with a friend and explore a regional river — the opportunities are endless.

"You might find inspiration in your own backyard by enjoying playful stuff you used to do as a kid like jump rope, hopscotch, hula hoop or play on the swing set,” says registered dietitian and nutritionist Dawn Jackson Blatner. "Kid stuff can burn lots of calories, plus it adds fun and fuels your spirit."

Avoid mid-day heat

During hot weather, be aware of peak heat periods. Typically, this is in the afternoon, generally between noon and 5 p.m. It's wise to spend time outdoors earlier in the morning or later after dinner so that you don't have to worry about heat-related illnesses like heat exhaustion.

Eat a wholesome breakfast

Before heading out for a morning adventure, don't forgo the most important meal of the day: breakfast. Give your body the fuel it needs so you can enjoy your activities to the fullest.

"Enjoy fresh fruit, whole grain toast and eggs," suggests Blatner. "Though not all eggs are created equal, look for Eggland’s Best eggs since they are the only eggs with superior nutritional benefits like six times more vitamin D, 25 percent less saturated fat and ten times more vitamin E than ordinary eggs."

Prepare for the sun

Longer days bring more sunshine, and while those rays can be amazing for getting outdoors, it's important to adopt sun-safe practices. According to the American Academy of Dermatology, everyone should use sunscreen that offers broad-spectrum protection (protects against UVA and UVB rays), is SPF 30 or higher and is water resistant. Additionally, consider wearing sunglasses and a hat to protect the face and eyes.

Drink up and snack smart

Your body sweats as a way to keep cool. During warm weather this can happen quickly, especially if you are working out or being active outdoors. Always keep a bottle of water close by and drink up regularly. Some people even set a reminder on their phone.

"And don’t think that plain water is the only way to stay hydrated in the summer," says Blatner. "You can also get hydrated with unsweetened sun tea, water infused with fruit, or by actually eating water-rich fruits such as watermelon and pineapple."

Visit the local farmers market

Want a healthy eating tip from a professional chef? "Seek out fresh fare from your local farmers market and enjoy all the flavors of the season," says Chef Jonathan Poyourow, a registered and licensed dietitian, and assistant professor at Johnson & Wales University’s College of Culinary Arts.

"Choose produce in a multitude of colors so you can enjoy a bounty of flavors and get a variety of vitamins and nutrients. For instance, green broccoli is a good source of fiber and carotenoids while yellow peppers are high in vitamin C."

Next, try some chef-approved recipes to tempt your taste buds. For example, this tasty sheet pan recipe can be customized by using the local fare you just picked up at the market.


Rainbow Sheet Pan Veggies with Eggs
Yield: 6 servings

Ingredients:
  • 6 Eggland’s Best Eggs (Large)
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon dried oregano
  • 1 teaspoon sea salt
  • 3 tablespoons extra virgin olive oil
  • 1 orange bell pepper
  • 1 red bell pepper
  • 1 cup grape tomatoes
  • 1 cup radishes, halved
  • 2 carrots, peeled
  • 1 yellow pepper
  • 1 yellow squash
  • 1 cup broccoli florets
  • 1 zucchini
  • 1 cup radicchio, chopped

Directions:
Preheat oven to 400 F.
  • While the oven is preheating, chop all of the vegetables into bite-size pieces to ensure they will roast quickly and evenly in the oven.
  • Arrange the chopped vegetables in a single layer onto the sheet pan in rainbow order: red bell pepper, grape tomatoes, radishes, carrots, orange bell pepper, yellow squash, yellow bell pepper, broccoli, zucchini, radicchio.
  • Drizzle the olive oil over the vegetables and sprinkle the salt, pepper and oregano evenly on top.
  • Using your hands, lightly toss the vegetables on the sheet pan while keeping the rainbow order intact until they are all evenly coated.
  • Place the sheet pan in the oven and roast for 15 minutes or until all vegetables are slightly tender.
  • Remove baking sheet from oven but leave oven on. Create room throughout the sheet pan for six eggs and then crack the eggs over the vegetables.
  • Return sheet pan to oven and bake until whites are set and yolks are still runny, about 10 minutes.
  • Remove from oven and scoop vegetables and one egg into bowl or on top of your choice of rice, quinoa or greens.
​

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5 Things to Know About Milk and Non-Dairy Milk Alternatives

2/19/2018

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Adults and kids take in about 400 calories per day as beverages, according to the USDA’s Choose My Plate program. Beverages can be a key source of nutrients, and when it comes to nutrition, moms want to make informed choices for themselves and their kids.


5 Things to Know About Milk and Non-Dairy Milk Alternatives

(Family Features) Adults and kids take in about 400 calories per day as beverages, according to the USDA’s Choose My Plate program. Beverages can be a key source of nutrients, and when it comes to nutrition, moms want to make informed choices for themselves and their kids.

With so many options available, it’s no surprise moms have questions. Some moms choose to serve alternatives to milk rather than real dairy milk, but it’s important to know that milk and non-dairy alternatives are not created equal. In fact, these beverages differ in five key areas: nutrition, ingredient list, added sugars, price and taste.

  1. Farm-fresh, real dairy milk is naturally nutrient-rich.

Unlike many non-dairy milk alternatives – farm fresh, real dairy milk is naturally nutrient rich. Milk naturally provides calcium, phosphorus, high-quality protein, potassium and B vitamins. It is also fortified with vitamins A and D, creating a nutrient powerhouse of nine essential nutrients. Non-dairy milk alternatives, on the other hand, vary in their nutritional profiles, some containing little to no naturally occurring nutrients, so most are fortified.

  1. Dairy milk is simple.

When you compare the ingredient list of milk to non-dairy alternatives, you may be surprised to find that many alternatives have 10 or more added ingredients, including salt, sugar or thickeners like gums. Dairy milk, a minimally processed and farm-fresh beverage, has just three ingredients: milk, vitamin A and vitamin D.

  1. There are no added sugars in regular dairy milk.

When you look at the nutrition label on a gallon of milk, you will find sugar listed. However, that sugar is not added – it’s naturally occurring lactose. But people may not realize when a food or beverage has added sugar. For instance, many types of non-dairy milk, like almond milk, contain added sugar. Ingredients like cane sugar or cane juice on the ingredients list indicate sugar has been added to non-dairy milk.

  1. Dairy milk can help stretch your grocery budget.

At just about a quarter per serving, milk delivers more nutritional value per penny than just about any other beverage. Compare that to almond milk, at about $0.45 per 8-ounce serving, and other non-dairy alternatives like rice milk that can cost as much as $0.79 per serving.¹ The average American household spends about 10 percent of their budget on food – nearly $80 a week for groceries. One year of dairy milk will cost the average family $628 vs. $1,222 per year for vanilla almond milk. That’s nearly $600 per year in savings.²

  1. Dairy milk has the taste kids – and chefs – love

Milk is the foundation for many classic recipes and tastes from around the world. From creamy macaroni and cheese to classic alfredo sauce and delectable creme brulee, milk adds dimension, accentuates flavor and serves as a decadent base to many of your favorite dishes. If you want to swap real dairy milk for another ingredient, remember that each non-dairy milk alternative has a different flavor, which can change the flavor profile or the consistency of your dishes, even for pancakes, oatmeal and smoothies.

To learn more about the differences between milk and non-dairy milk alternatives, visit milklife.com/knowyourmilk.

 

¹ Sales data from IRI, calendar year 2017, and average online grocery prices for top markets.
² Based on the recommended 3 daily servings of milk and milk products and an average family size of 2.58 people per the 2010 US Census. Additional Reference: U.S. Department of Commerce Economics and Statistics Administration. U.S. Census Bureau, 2010 Census Summary.

SOURCE:
MilkPEP

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