Make Vegetables More Appealing

Nicole Palmieri, who is currently studying Dietetics at the University of Dayton, shared with Healthy Lombard that…

Vegetables can be a tricky portion of your plate to handle, whether it is for yourself or your kids. There are so many vegetables out there, but few are appealing to most people. However, preparing them in a certain way and pairing them with other ingredients can make them taste delicious! Here are a few ideas to try on 5 different vegetables!

  1. Sweet Potato with Tahini

Peel and cut a sweet potato into thick fry-like slices. Add a drizzle of olive oil and a sprinkle of salt, pepper, parsley, and rosemary to the sweet potato fries. Bake at 450 °F for about 30 minutes, flipping the fries halfway between the cooking time. Once they have cooled, add a drizzle of tahini on top or as a dipping sauce, and enjoy! Tahini is made from sesame seeds and is plentiful in fiber and many minerals. As for sweet potatoes, they offer vitamin C and potassium.

 

  1. Zucchini with Parmesan

To make cooked zucchini with Parmesan in a pan, heat olive oil and half a chopped yellow onion in a skillet over medium heat. Once the onion has browned, add zucchini (sliced into 1-inch-thick coins from 2 zucchini squashes, then cutting those coins in half), garlic powder, salt, and pepper to taste. Cook until the zucchini has become tender, which will take about 10-12 minutes with stirring occasionally. Sprinkle Parmesan immediately after they have cooked and serve! Zucchini is low-fat and high in multiple B vitamins, as well as lutein and zeaxanthin, which are types of vitamin A.

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The Nutritional Value & Health Benefits of Desi ghee

Desi ghee is a type of clarified butter, also known as drawn butter, used in Indian cooking. Many households in India use homemade ghee drawn from cow milk. The clarification process separates the milk solids and water from the fat. When making desi cow ghee, the butter is cooked until the milk solids turn brown. The cooking process helps ghee get a nuttier and richer flavor than butter. In Indian cooking, desi ghee enhances the taste and nutrition of home-cooked food.

Nutritional Values of Desi Ghee
Just like cooking oils and butter, desi ghee is rich in fats. One tablespoon of ghee comes to 130 calories; there are 15 grams of fat. Out of these 15 grams, 9 grams are saturated fat, 5 grams are monounsaturated fat, and less than 1 gram is polyunsaturated fats. Unsaturated fats are good for the body. Saturated fats may only be consumed in small amounts. Homemade ghee tends to have trace amounts of protein, as the whey is not 100% separated from the butter. Ghee also contains small amounts of vitamins A, E, and K.

Health Benefits of Ghee
Cow ghee is a source of nutrition and good health in the Indian culture. It is known to enhance memory, strength, immunity, and improve digestion. Here are a few essential health benefits of including organic desi ghee in your diet: Read more

Eat Seasonally

Nicole Palmieri, who is currently studying Dietetics at the University of Dayton, shared with Healthy Lombard that…

To eat seasonally means choosing foods that are harvested at the current time of the year. The produce tastes fresher and can be more nutritious than consuming food that is out of season. Here is a list of some in-season produce for the summer, and ideas for how to consume some of them!

  • Avocados
  • Bell peppers
  • Berries
  • Cantaloupe
  • Cherries
  • Corn
  • Cucumbers
  • Green beans
  • Honeydew melon
  • Kiwi
  • Okra
  • Peaches
  • Squash
  • Tomatoes
  • Watermelon
  • Zucchini

Avocados

Smash ⅓ of an avocado with a fork and place it on top of a slice of toast. Add eggs in your favorite style and finish it off with salt and pepper to taste!

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Food Synergy

Nicole Palmieri, who is currently studying Dietetics at the University of Dayton, shared with Healthy Lombard that…

Certain food pairings will increase nutrient absorption to create a possible health benefit, which is also known as food synergy. These are great to utilize in order to boost our bodies’ protection level from diseases and overall health. Here are a few notable examples of food pairings:

Vitamin C with Iron

Specifically speaking to non-heme iron, or the iron that does not come from animal meat, plant-based iron can be better absorbed when paired with foods rich in Vitamin C. Plant-based sources of iron include legumes, nuts, seeds, quinoa, spinach, iron-fortified grains, and more. Foods rich in Vitamin C include tomatoes, oranges, grapefruits, bell peppers, broccoli, and more. Making a meal such as a lentil salad with cooked bell peppers and broccoli, or a snack platter of mixed unsalted nuts with vegetable sticks and tomatoes are great for food synergy!

Vitamins A, D, E, and K with Fat

Vitamins are classified as either fat-soluble or water-soluble. Water-soluble vitamins include Vitamin C and B Vitamins. Fat-soluble vitamins are Vitamins A, D, E, and K. Since these are absorbed alongside fats, it would make sense that these are better absorbed when consumed with fats! The fats that we are talking about are healthy fats, such as monounsaturated or polyunsaturated fats, versus saturated and trans fats. Examples of healthy fats include olive oil, avocado, nuts, chia seeds, fatty fish, and more. Examples of foods plentiful with fat-soluble vitamins include dark leafy greens, orange and yellow fruits and vegetables (Vitamin A), egg yolks and other animal products (Vitamin D), almonds, and sunflower seeds (Vitamin E), and dairy products and dark leafy greens (Vitamin K). Cooking a meal such as avocado toast with scrambled eggs or a grilled 6 oz. salmon with a side salad of dark leafy greens topped with sunflower seeds and olive oil are great options for this pairing!

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Shopping With The Seasons

The Healthy Kids blog shared that with the help of modern grocery stores, most produce is available to us year-round. Although it may not seem like it, shopping with the seasons can make a pretty big impact on your wallet, your health, and even the environment. It’s better for your wallet. Pay attention to the price of your favorite fruits and vegetables throughout the year. When in season, you’ ll likely be able to find certain product in abundance and snag a great sale. When out of season, you might find yourself grumbling at the price. Why is that? If you’ve ever grown your own fruits and vegetables at home, you know that they require a specific set of resources (amount of water, hours of sunlight, time to harvest, etc.). When in season, foods can essentially grow on their own, without any excess resources making them time and labor intensive. Purchasing out of season means putting a little extra money towards the support needed to help those fruits and vegetables thrive in less-than-ideal conditions. Read more

National Nutrition Month

Nicole Palmieri, who is currently studying Dietetics at the University of Dayton, shared with Healthy Lombard that…

As we approach March, the Academy of Nutrition and Dietetics has deemed this month as “National Nutrition Month.” This annual campaign was created to emphasize fueling our bodies with proper nutrition and other wellness habits. This year’s theme is “Celebrate a World of Flavors,” focusing on how there are countless flavors from cultures around the world that can create tasty and nourishing dishes. To practice healthy eating and a balanced lifestyle, the Academy of Nutrition and Dietetics has designated a goal for each week in March!

 

Week 1: Eat a variety of nutritious foods

The first week of this month is a great excuse to focus on what should be implemented in our life every month, which is eating a variety of foods! While it can be comfortable to reach for what we know and love, branching out and trying new items in each food group can expand and diversify the nutrients and vitamins our bodies are receiving!

 

Week 2: See a Registered Dietitian Nutritionist (RDN)

If you are feeling lost as to how to feed yourself or your family with an affordable, accessible, preferential, sustainable, or long-lasting aspect, find an RDN to receive personalized nutrition information to meet your needs. Additionally, if you are struggling with a certain lifestyle or condition, find an RDN who specializes in that and can assist you with your diet and health.

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HOW TO RECOVER FROM A PANDEMIC EATING DETOUR

Chef Lynn Dugan shared that it’s possible that many of us are trying to return to healthier eating habits in the post-pandemic transition.

We may desire weight loss or just a return to a better balance in the foods we consume. Of course, there is no ‘one-size-fits-all approach to nutrition and health.

We are all unique with different bodies, goals, backgrounds, and tastes! And as a registered dietitian/nutritionist, I am trained to tailor a healthful eating plan that is as special as you are. 

That said, there is a place for all of us to start.

 

These are key to helping you return to a lifestyle of good nutrition:

  1. Include healthful foods from all food groups (see Fundamentals of Good Nutrition: USDA MyPlate).
  2. Learn how to read Nutrition Facts Panel (See Know What You Eat: the Nutrition Facts Label)
  3. Hydrate optimally (a place to start is 8 cups of water daily. Check out this article for more information)
  4. Avoid distractions while eating
  5. Take time to enjoy your food. 

These foundational steps will lead you back on the path of good nutrition. Please let the recipes and nutrition tips on www.myplate2yours.com be your guide to a healthy lifestyle! Read more

How Eco Eats Supports Green Businesses

Eco Eats is a Social Enterprise with a food app designed to deliver extra food to charities from grocery stores. It also connects people to restaurant foods and categories like Fresh Finds, Flash Sales, and $9.99 and under!   The company cares about the environment and with each meal ordered, plants a tree to be carbon emission-free.  In that

How many of you get to Friday and think, ‘I could really do with a takeaway’? Well before you reach for your old favorite food delivery app, think again. Eco Eats is a new, unique food delivery service with a difference; it works with the environment by supporting local farmers and encouraging sustainable business practices.

By setting your address, Eco Eats generates restaurants that are available to you. The app automatically sets a 5-mile radius for your local restaurants. This means you reduce carbon emissions by limiting how far your food has to travel. You can choose from a selection of restaurants that have been rated not only on their food but on their environmental impact. There are 10 green flags that restaurants can achieve to show how they are making a difference and promoting a green economy:

  • Food donation: Restaurants donating their leftover food means less food goes to waste and into landfills. It additionally means the food that would normally be in the bin can go towards people who might really need it.

  • Recycling: This should be a given for most restaurants, as there are plenty of facilities that enable restaurants to recycle their waste, preventing it from going to landfills.

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Fast Food is Negatively Impacting Health

College o DuPage Nursing Student Madison Campbell shared with Healthy Lombard that popular fast-food chains are always in business. There is an abundance of fast food locations at every turn. Having so many options like these make it very difficult for Americans to live a healthy lifestyle. A recent study (Fuhrman, 2018) reported only 2.7% of Americans to adopt a relatively healthy lifestyle that includes exercise and a healthy diet. Obesity is a well-known major health problem in the U.S., and fast food is making matters worse.

Consequences of Fast Food

Americans consume so much fast food that it shortens lifespan by years (REF). People who consume high amounts of fast food are at a higher risk for early stroke, heart attack, and diabetes (REF). If people do not provide their bodies with proper fuel, the health-related consequences are severe. Many of these health issues, however, are preventable by adopting a healthier lifestyle.

Healthy Nutrition

Healthy nutrition is essential in order to live a long and healthy life and reflects the well-being of the body. Eating a healthy diet helps establish positive self-esteem and consuming essential nutrients provides energy, helps the brain to focus, and even improves mood (REF).

With so many benefits from eating a healthy diet, why do people consume so much fast food and processed food? One of the reasons is cost; fast food is cheap and easily accessible. There are numerous enticing fast food options that one may encounter while simply driving home from work. With the numerous restaurants and edgeways, it is often tempting to purchase and consume fast food. Read more