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

The Benefits of Celery

College of DuPage Nursing Student Emma E. Caemody wrote for Healthy Lombard that in a society of manipulative marketing it is hard to not succumb to the curiosities of the latest trends. Celery has been tagged as the “miracle vegetable” and the “negative calorie vegetable” which makes it appealing to have available in the kitchen. With these powerful claims, it makes the idea of consuming celery in large quantities over dessert quite appealing, but how “powerful” is celery, really?

Celery is a vegetable belonging to the Apiaceae family (Kooti, 2017). It is loaded with vitamins and minerals that are essential to our bodies. According to the National Institutes of Health, the celery plant is composed of three parts: the root, leaves, and seeds (Kooti, 2017). These components combined make celery a great resource of essential vitamins and minerals such as vitamin A and K and the minerals potassium and folate, as well as flavonoids. That sounds great, but what do each of these nutrients actually do in the body?

Flavonoids are, in simple terms, a compound found in foods that help to make your body function more efficiently while protecting it from stressors and toxins. They have an abundance of antioxidant properties which aid in protecting your body from unwanted substances that can play a role in heart disease, cancers, and autoimmune diseases (Kooti, 2017).

Folate is a B vitamin that is essential for red blood cells to develop normally as well as for carbohydrates to provide bodily energy (Kooti, 2017). Vitamin A is an essential vitamin in the human body due to its ability to support cell growth and differentiation. It is important for the maintenance of organs such as the heart, liver, and kidneys (The National Institutes of Health, 2020) and also plays an important role in immune system function in preventing infection.

When you hear the phrase, “eat your vegetables” it seems there is truth to this claim given the multiple nutritional benefits that celery provides to the body. But is celery really a negative calorie food as the theory claims; i.e., it requires more calories to digest than are in it? Read more

Healthy Breakfast Ideas Your Kids Will Love

Sierra Powell shared with Healthy Lombard that it may be difficult to get your kids to eat breakfast in the morning, especially on a school day when it is so necessary. You may be out of ideas, and you may be looking for an idea that is healthy for your children but that they will enjoy eating as well. It is so important for them to eat something so that they have the energy to make it through their days and to feel energized. If you are looking for a healthy and delicious option for your child’s breakfasts, consider the five options that can be found below.

1. Breakfast Sandwiches

No, the discussion is not going to be about a carbohydrate-rich biscuit from McDonald’s that is full of processed sausages. The discussion here is in making an English muffin sandwich for your children to make them feel as if they are in a restaurant. Add your child’s favorite ingredients such as lean turkey, bacon, tomatoes, eggs, avocado, cheese, or anything else that your child wants to put on their sandwich. All the ingredients combined will be sure to keep your child full and full of energy in preparation for the day ahead.

2. Muesli Cereal

Muesli is very similar to granola, but it does have the refined sugars that are found throughout granola which your child may be used to eating. Plus, tasty healthy muesli cereal is organic and all-natural so that you do not have to worry about what your child is putting into his or her body. The ingredients in muesli include fruits such as cranberries, nuts such as almonds, red-wheat bran, oats, and more natural ingredients that your child is sure to love. You can make it in a variety of ways as well, whether that be with mixing it with yogurt, creating an açai bowl, or pouring milk over it. Read more

Salad Grows on Trees!

Elle from Oudoorhappens.com thought, “Hmmph. If only salad grew on trees… But, what’s that? You say it can?”!

Trees With Edible Leaves – Salad Does Grow on Trees!

We all know what a delight home-grown leaves can be, but as with all annuals there tends to be a lot of time and effort we have to put in to produce them – and all without any promise of success in return.

Planting trees with edible foliage cuts out every last job involved in growing your own leaves, bar picking them and devouring their delicious goodness.

Here’s my rundown of 5 of the very best edible tree leaf crops you can easily grow in a temperate garden.

1. Small Leaved Lime (aka. Small Leaved Linden) – Tilia cordata

Coming in at the top of my list! It really is difficult to beat the young, succulent leaves of Tilia cordata – the Small Leaved Lime or Linden tree.

Excellent eaten straight from the tree, tossed into a mixed salad, or sandwiched between two slices of bread – their subtle nutty flavor and silky texture make them the ideal alternative to lettuce.

Lime leaves are at their very best when the buds are just breaking. They can be enjoyed all the way up until mid-summer, after which they may become a bit “chewy”. You can however extend this season substantially by coppicing some shoots in the spring, which will then burst forth into fresh growth later on. Learn more about coppicing at Verge Permaculture. Read more

Benefits of Black Tea

BestTeaSupplier, that provide a variety of high quality teas shared with Healthy Lombard that Black Tea was discovered in China about 4000 years ago. Today it is among the most popularly consumed beverage in the world. People often drink black tea, either alone or in drinks.

In this article,  have listed 29 important black tea benefits:

1. May Improve Oral Health

Research indicated that black tea reduced plaque formation and restricted bacterial growth. So drinking black tea may protect against dental plaque, cavities, and tooth decay. It also may freshen your breath.

2. May Boost Heart Health

Black teas contain a group of antioxidants called flavonoids that benefit heart health. These flavonoids can also be obtained from vegetables, fruits, red wine, and even dark chocolates.

Therefore, add black tea to your daily routine is good for your heart.

3. Black Teas have Antioxidant Properties

Black tea contains polyphenols such as catechins, theaflavins, and thearubigins which are also antioxidants that may help lower the risk of chronic diseases.

While antioxidants are available in supplements, the best way to consume them is through food and beverages.

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The Relationship Between Popular Diets And Sleep

Mattress Clarity shared with Healthy Lombard that we know good nutrition is crucial to good health. It helps you maintain a healthy weight, reduces your risk of chronic diseases like heart disease and cancer, and promotes overall wellbeing. But did you know that nutrition also plays an important role in the quality of your sleep?

How Are Nutrition And Sleep Connected?

Researchers have known for years how insufficient sleep impacts our nutrition. Studies have shown that people who have insufficient sleep consume more calories, have poor dietary habits, and are more apt to be obese. We also know certain things we consume can affect our sleep. For example, caffeinated drinks can keep us from falling asleep; alcohol can put us to sleep but wake us during the night.

When we eat also plays a role in how we metabolize food. Our diets and food choices help regulate our circadian rhythm, the 24-hour internal clock that governs our sleep and wake patterns. Shifting eating patterns, altering our diets, or eating more or less than usual can tinker with the circadian clock, resulting in poor sleep patterns. Read more

Safe Meat Serving Temperatures

Angry bbq shared that there’s nothing more embarrassing than dedicating your time to a wonderfully grilled piece of meat, only to cut into it and discover that it is still raw on the inside. After hours of hard work and focus, having to fire up the grill again and throw the meat back on is incredibly frustrating. When learning to grill there is nothing more important than knowing the temperature to cook your meat to. Otherwise, it can end up in illness and in some severe cases; death.

Safe Meat Serving Temps…

Beef 160 degrees Fahrenheit
Chicken 165 degrees Fahrenheit
Turkey 165 degrees Fahrenheit
Pork 145 degrees Fahrenheit
Ground Pork 160 degrees Fahrenheit
Lamb (roast) 145 degrees Fahrenheit
Lamb (ground, chops) 165 degrees Fahrenheit
Fish 145 degrees Fahrenheit

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