Archive for the ‘Food for Thought’ Category
How the World Has Changed in 30 Years
Sometimes all it takes is a little perspective. Lucky for us, the geniuses at NASA, U.S. Geological Survey and Google have partnered up to create a time lapse video that shows how the face of the planet has changed in the last 30 years. Since 1972, eight satellites have orbited the earth capturing images of the earth’s surface. A satellite completes one revolution every 84 minutes, resulting in a vast collection of pixels of what our planet looks like from above.
Using Google earth software, the best and clearest pixels were put together to create this incredible time lapse animation. It’s scary to watch a Kansas-sized section of the Amazon rainforest losing 1/3 of the trees in 30 years. If seeing the glaciers disappear before your eyes isn’t a wake up call, we don’t know what is. As a culture that thrives off of visuals, take a moment and watch this video to see how we’ve changed this beautiful planet of ours.
“If we can’t see how we’re changing, and sometimes damaging our earth, we certainly can’t keep ourselves accountable for it.”
Happy National Bike Month!
Happy National Bike Month! Whether you’re an avid cyclist or the thought of biking terrifies you, throw any hesitation out the window and get yourself on a bike.
The first bike was invented in 1817 by Karl von Drais, a German baron who invented a horseless carriage that would help him get from place to place. Drais’ two-wheeled, pedal-less invention was propelled by pushing your feet against the ground. He named it the laufmaschine (which means running machine in German) as he would use the contraption to “run” up to 25 miles a day over the country roads. His invention led to the creation of the modern-day bike, although the term bicycle was not introduced until the 1860s in France.
The invention of our beloved bicycle was acknowledged and admired, but it took some time for the bike to catch on. People seemed to prefer having both feet on the ground, thank you very much. There were a number of designs that came about during the early 1800s, each of them modifying Drais’ idea of a two-wheeled machine that will get you from point A to point B.
Initially, there wasn’t much to be said for the safety of the bicycle, with the majority of the riders being young men who had a propensity for danger. All of that changed in 1885 with John Kemp Starley’s creation of a bike design that featured a rider close to the ground, with two wheels of the same size and a chain system that drove the bike from the rear wheel.
By the year 1900, with bikes being safer and more accessible, cycling became a popular form of transportation and recreation. It was rumored that our 28th president, Woodrow Wilson, was crazy about cycling but had to give it up for security reasons when he moved into the White House.
The fascination and love affair with the bicycle has continued. In 1972, bicycles outsold cars in the US (13 million to 11 million). And according to the US Census Bureau’s American Community Survey, the share of Americans commuting by bikes has grown by 47% since 2000. Austin has received a silver rating (only a few awards away from being platinum!) by the League of American Bicycles and our fair city has seen a dramatic rise in bicycle commuters since 2000.
We’re happy to see that so many people are getting out of their cars and embracing their bicycles.
Biking is really a win/win situation. You improve your health and take a step towards reducing your personal carbon footprint. As a cyclist, you aren’t burning non-renewable fossil fuels and you don’t produce air pollution or other harmful emissions. Did you know that the U.S. Census estimates that about half of all Americans live within five miles of their workplace? According to an article published by National Geographic, if you were to bike those five miles every day you could reduce your total household emissions by six percent, and who doesn’t want that?
Go ahead, get on your bike and ride. Sure, it will be tough initially and you’ll probably start cursing as you climb your first big hill, but it’s all worth it. You’ll take in a new view of your city, get all the exercise you need and form a great community with other cyclists. Lucky for us, Austin has a lot of incredible events to celebrate National Bike Month, with opportunities for cyclists of all ages, experience and interests.
Happy Biking!
Bike Month Events in Austin, Texas
Bike to Eat Week, May 1st – May 5th, All you have to do to celebrate is go to the participating businesses, show them that you rode your bike (show off your helmet or lock) and they’ll give you a 10% discount on your meal.
Global Women’s Cycling Day, May 12th, Sponsored by CycloFemme, this is a worldwide event to celebrate women on bikes. This is an annual Mother’s Day ride that happens all around the world, and Austin’s own Bikin’ Betties will be hosting a beginner friendly, co-ed social ride around town. Stay tuned on their Facebook page for the details.
Celebrate Bike to Work Week, May 13th -17th . The Austin Cycling Association will have eight bicycling hubs around town some set up for breakfast, others set up for happy hour. If you’re a new cyclist you’ll get a free gift for getting yourself out there and on your bike!
Viva Street Austin, May 19th from 12-5 pm. A two-mile length of sixth street will be closed to motor vehicles and be open for biking and other fun activities. Viva Street is an open street festival so you can bike, walk, tango or skip down the street. 6th street is yours for those 5 hours, make the most of it.
Biking Resources
Changing the Way We Eat
On Saturday we watched the speakers of TEDx Manhattan challenge us to change the way we eat. With topics ranging from adopting a vegan diet to purposefully growing weeds for food, these leaders in the food community all agreed that something needs to change.
With obesity, hunger and food waste running rampant in the United States, it’s apparent that something is broken in our food system. While there are serious issues to address there is a subsequent rise of activists and policy makers working to create change. All you have to do is take a look around Austin. In our beloved city we have numerous organizations, individuals and businesses addressing the hurdles facing health and food security in our town.
While this topic could be discussed and analyzed for days, we’ll leave you with the ten “rules” that TEDxManhattan provided on how we can change the way we eat. Here’s to growing, learning and loving our food.
1. Educate yourself – Unfortunately, there is no all-encompassing guide that answers all sustainable food questions, so you need to learn what you can about the food industry and decide for yourself who deserves your support. The following books are a great place to start: Fast Food Nation by Eric Schlosser, The Omnivore’s Dilemma by Michael Pollan, Hope’s Edge by Frances Moore Lappé and Anna Lappé, Stuffed and Starved by Raj Patel. For more recommendations, check out Grist’s Favorite Food Books of 2010:www.grist.org/article/2010-12-20-favorite-food-books-of-2010.
2. Shop sustainable – Where do you get your food? If you answered farmer’s market, CSA or food co-op, you are already concerned with sustainability. Wherever you shop, choose local, organic and/or sustainable items over their industrial, non-local counterparts. When buying meat and dairy, look for free-range, pasture-raised, and antibiotic free. Seek out items with less packaging or skip the packaging altogether by buying bulk items with your own bags. To find sustainable farms, restaurants and markets near you, visit Eat Well Guide or Local Harvest.
3. Ask questions – One of the greatest benefits of buying your food straight from the farmer is talking directly with the person who grew the food. We ask our farmers all sorts of questions, from ‘what’s the most delicious way to cook this lamb chop’ to ‘what’s integrated pest management’ and ‘do you use any synthetic fertilizers’? If your local grocery doesn’t carry local or organic foods, ask the manager about it! You’d be surprised at the buying power you plus a few friends possess. Check out Huffington Post’s Seven Great Questions to Ask Your Farmer or visit Sustainable Table’s Question Guide.
4. Eat Less Meat – Eating lots of meat is not only bad for you, it’s bad for the environment. Eating less meat can reduce your chances of developing chronic conditions like some types of cancer, diabetes and cardiovascular disease. Meat, especially from industrial feedlots, is hugely energy intensive, requiring thousands of gallons of water and approximately 40 fossil-fuel calories for every edible calorie. When you do want to eat meat, make sure you support farms that raise and slaughter their animals in a humane and sustainable way. For recipes and resources for going meatless, visit Meatless Monday.
5. Eat seasonal – No matter the season, our supermarkets are filled with a vast array of produce from all around the world. But just because you can find a stalk of asparagus in January doesn’t mean you should eat it! Eating seasonally means buying produce that’s grown locally and eating it right away. Local food has a lesser environmental impact, is fresher, and is produced by your community. That means eating seasonally is healthier for you, your community and the environment! To find a Farmer’s Market near you, visitLocal Harvest. To find a CSA in NYC, visit Just Food’s CSA finder. You can also find Farmer’s Markets and CSAs at the Eat Well Guide.
6. Grow your own – There’s no better way to know your farmer than to be your farmer! Growing your own food guarantees the most healthful, freshest, and satisfying produce you can get your hands on. From a few herbs or sprouts in your kitchen window, to a full veggie patch at your local community garden, growing your own food is the coolest way to go green. For NYC dwellers, find a garden through Green Thumb. If you have high hopes and a tiny apartment, check out Windowfarms!
7. Cook – Eating out poses many challenges to the sustainable eater. How and where does the restaurant get its ingredients? How much food do they throw away? What’s their water consumption? The only guaranteed way to know your food is prepared sustainable is to see the meal start to finish; from buying (or growing?!) the ingredients, through the peeling, chopping, roasting, sautéing, and plating, clear to the last delicious bite. For culinary inspiration, visit Chef Michel Nischan’s recipe page.
8. Drink Local – Approximately 33% of the 2.4 million tons of PET plastic discarded every year is from water bottles—that means 800,000 tons of plastic water bottles will sit in a landfill for thousands of years before decomposing. Bottled water is no safer than tap water; in fact most bottled water is tap water! Trash the bottle and drink your local tap instead. To uncover more facts, watch the story of bottled water at Food & Water Watch. If you need a water refill, visit TapItwater.com to locate a spout, or download their app!
9. Get Involved – Change happens because dedicated people like you support it. Decide on the issues that matter most to you and start or join the campaigns that protect them. Visit non-profits that are fighting for good, clean food like the Environmental Working Group and Slow Food USA to get started.
10. Enjoy! Eating can and should be the simplest joy we all have. Sharing a meal brings people together in a way that little else does. Knowing that the food you eat is grown with care for the environment, farmers, animals, and your own health will only add to your joyful food experience. For tips on creating a loving food environment, check out Laurie David’s new book “The Family Dinner.”
Food Waste in America
Here’s a statistic that will make your head spin. Americans waste 40% of all food. Meaning we throw approximately 165 billion dollars down the drain. And with all that waste comes pretty serious consequences. According to a Natural Resources Defense Council (NRDC) study this means that we’re adding 34 million tons of waste to the landfill, with 23% of our methane gas emissions coming from food waste. Our current farming system uses 80% of our fresh water supply and 50% of our land to grow our food.
Something needs to change.
Thank goodness we live in a city like Austin, TX where we are blessed to have people who care. We have organizations, businesses and community leaders putting their heads together to brainstorm ways to reduce Austin’s food waste. 2013 has been named the Year of Food Waste and Prevention, and this morning was their kick-off event. A whole bunch of brilliant like-minded folks gathered to talk about what food waste reduction looks like for our wonderful city.
Here’s why this matters. As food prices and food insecurity rises, our waste should decrease, not increase. According to the NRDC study, the amount of food waste is up 50% since the 1970s. So where is all of this food going? Let’s start at the beginning. On the farm 7% of food gets left in the field, due to the demand not matching the supply or the produce not meeting visual requirements. Even after the food is harvested, farmers sort through the food and cull produce that doesn’t meet the minimum standards for size, color and weight. Our high aesthetic standards for food is biting us in the rear.
The NRDC stated that one large cucumber farmer estimated that fewer than half of the vegetables he grows actually leaves his farm. This means that 75% of culled produce is edible, just not pretty enough to be sold. A cucumber is still a cucumber even if it has a few dings and scratches on it. You’d think that as consumers we’d realize that food is grown from the earth. It’s bound to get a little dirty, and that’s okay.
Here’s hoping we learn the value of a wax-free cucumber.
After the food is culled, it’s processed and distributed. This is where there are technical malfunctions that can result in huge batches of food being spoiled. This results from improper storage and refrigeration or stores rejecting shipments for one reason or another.
From here it finally reaches the retail and grocery stores. According to a Washington Post Article, a conventional supermarket tosses out $15 billion worth of unsold fruits and vegetables in a single year. We’re back to aesthetics, as a majority of stores would rather overstock their shelves and throw out the “extra” than look empty. They’ll also cull again, removing vegetables and fruit that appear sub par, acting under the assumption that people won’t want to buy produce that isn’t attractive. Then there is the matter of “sell by” dates. Conventional grocery stores throw out $2,300 worth of food daily because the products are nearing their sell by date.
Which brings the cycle to us, the consumers. Let’s start with the very muddled idea of the expiration date. Here’s something you might not know, that date on the label is not when the food goes bad, it’s the date when the food is at its peak quality. Which means you can eat it on that date, and for some time afterwards. Because of our reliance on the expiration date, we end up throwing away a lot of food that is 100% edible.
We also are eating out more, and when we eat out we leave an average of 17% of our meal on our plates. All of which is tossed. What makes this even worse is that many chains have unnecessary regulations that require employees to throw away food. A well-known fast food restaurant throws their fries away every 7 minutes. According to the Washington Post article, such regulations result in 1/10 of fast food being thrown away.
Now that we have the facts, we’ve got to come up with some solutions. Dana Gunder from the NRDC pointed to awareness, portion sizes and education. Britain has managed to reduce their waste by 18% in the past five years through their public awareness campaigns and retailer resolutions. We can do the same. On a personal level that may look like adjusting your views on expiration dates and utilizing your freezer more. On a systemic level it could look like a large-scale study that characterizes what’s happening at each level of food production and consumption. Gunder also suggests standardizing date labeling. She recommends following in Europe’s foot steps, who has set the lofty goal of reducing food waste by 50% by 2020.
The bottom line is that we need to foster a culture that values our food.
Which bring us back to Austin, where 2013 has been declared the year of Food Waste Prevention and Recovery. The goal is to build a stronger local food system that enhances the environmental, economic, social and nutritional health of Austin and Central Texas. The plans to achieve this goal includes expanding waste diversion rates and services, increasing composting for homes and businesses and improving recycling of materials and food scraps in public places and at public events.
At in.gredients, food waste prevention is a key part of our ethos. We encourage people to be mindful about their shopping, buying only what they need. In our six months of business we have sent zero pounds of food waste to the landfill. This is attainable through our composting, recycling and reuse methods. We look for as many ways as possible to use all the food that we have in the store.
We like to think of ourselves as an example for the zero food waste initiative in Austin. It’s an achievable goal and we have incredible community organizations that are doing outstanding work in the mission to reduce food waste. We tip our hats to the East Side Compost Pedallers, Food Recovery Network, Keep Austin Fed, Compost Coalition, Food is Free, Food Not Bombs and especially Break It Down Austin, our commercial composting and recycling partner.
Let’s keep food on the table and out of the landfill, shall we?
Combatting Your Cold and Flu Naturally
It’s still flu season, and with this years epidemic we thought it was time to do some research on how to stay healthy, naturally. Flu cases have been reported in more than half of Texas, with our health officials saying this season is worse than in past years. We wanted to offer up some natural ways to combat the dreaded flu, so you can stay away from the chemical laden cold and flu medicine.
One of the best things you can do is to drink fluids. By consuming warm liquids, especially herbal teas and broth, you’ll thin mucus secretions. Taking steam showers help loosen mucus as well, and if you don’t have access to a steam shower, you can bring a quart-size pot of water to a boil, place it in front of your face at a comfortable distance and cover your head with a towel. You’ll want to inhale through your nose if you’re stuffed up, or through your mouth if the congestion is in your chest.
Now on to the herbs that help fight and treat the flu.
First off we have echinacea. This is a herb that enhances the immune system which will help prevent respiratory tract infections. The most effective way to take echinacea is either from the juice made of the above ground parts of the plant or the tinctures made from the roots. The best time to take doses of echinacea is at the onset of symptoms, as it can shorten the duration and severity of a cold. You may also want to take echinacea if you’ve been around someone with a cold. The recommended dosage is two droppers full of echinacea mixed with water.
Next up we have andrographis, one of the new comers to the cold season herbal scene. A study in 2004 showed that the herb may be a safe treatment for the relief of upper respiratory tract infections. A Russian study found that children that took andrographis leaf extract and eleuthero root reduced the severity and duration of common cold symptoms. Although not well heard of, it’s starting to move up in the ranks of herbal remedies.
Now to one of a well-loved cold and flu superhero, the elderberry. This European cold and flu remedy is to combine elderberry flowers and peppermint leaves. However, studies have shown that the best part of the elderberry is the actual berry from the black elderberry tree. The extract of these berries aids the immune system and helps fight the flu and other respiratory viruses. This is the herb to look into if you’ve already come down with the flu, as two studies have shown rapid recovery when patients consumed the extract of the elderberry.
Next we have ginseng (Asian ginseng) and eleuthero (American ginseng). Both of these herbs have been reported useful in fighting respiratory viruses. These two are particularly helpful for the elderly. The beneficial part of the herb is the root, and it is recommended to chew on the root when you’re starting to come down with a cold. If you can’t access a ginseng root, an extract will do the trick.
Last but not least is licorice root. This plant has many properties that relieve cold and flu symptoms. It soothes sore throats, relaxes coughs and expels respiratory mucus. Not only that, it’s sweet tasting and makes herbal blends taste delicious. A study found that drinking six cups a day of tea that contained licorice root relieved throat pain. Word of caution for those of you that love the taste of licorice, don’t take it for more than four to six weeks, as it causes your kidneys to retain water and sodium while losing potassium. It’s also a root to avoid if you’re pregnant, have high blood pressure or low blood potassium.
You are now armed with the information to combat flu and cold season, naturally. For more information on how to stay healthy, check out Mother Earth News. And if you’ve already come down with something awful (or you love fun facts), check out these 11 bizarre ways they used to treat the flu, it’s guaranteed to make you laugh which will make you feel a little better.
We just got in products from local herbalist, Plant Spirits Apothecary. We wanted to stock some already made herbal tinctures, and we have some that are specifically blended for kids, so they’re alcohol free. Just because they’re labeled as “children’s” doesn’t mean you can’t take them. They’re herbal blends that will work for young and old alike. And if you want your very own formula, we have the elderberry syrup, which contains organic elderberries, organic ginger, brandy and local Texas honey. Taking a spoonful a day will support your immune system, and if you feel a cold coming on, take a spoonful several times a day.
For the kids we have the Immune Support, which is a sweet alcohol-free extra formula of organic echinacea, organic elderberry, organic yarrow, organic peppermint and organic ginger root. We also have the Yummy Tummy, which is a blend of organic fennel seed, organic chamomile and organic ginger root. And if you or your little one is coughing, we have the Cough Calm, which is made of organic elecampane root, organic lavender blossoms and organic valerian root.
So whether you feel like mixing up your own batch of herbal remedies or want to stop by and pick up a locally made formula, we’ve got you covered.
Here’s to staying happy and healthy in this cold weather!
Uncle Mike’s Treats from Afar
When someone you know goes on a trip, the first question asked (or what you WANT to ask) when they return is, “so, what did you bring me?” For us, we love when these gifts are food. Give us some salmon from the Northwest or coffee from Hawaii, and we’re happy campers. There is a sense of joy and curiosity that comes with treats from somewhere other than home.
Our mission at in.gredients is to encourage our customers to shop as local and sustainable as possible, which is why 93% of our vendors are found in Texas. We set ourselves apart from other stores by sourcing the majority of our goods locally and seasonally. Think back to the early 1900′s when non-local produce wasn’t readily available. Back then, a crate full of oranges or avocados were considered an exotic gift – something reserved for souvenirs and fancy parties.
Shopping at conventional grocery stores nowadays allows you to get any item, from all over the world, whenever you want. That isn’t how we roll, but that doesn’t mean we don’t like exotic treats as much as the next guy – everything in moderation, as they say. We think indulging in some delectable goodies from another region now and then brings further appreciation for different local cuisine, connects us to the larger global community, and generally adds a little variety to the familiar.
So when “Uncle Mike” comes for a visit, you know he’ll have something special in store for you. Of course, Uncle Mike cares about sustainability as much as we do, so you can be sure he’ll bring treats from businesses and producers we feel good about supporting, and Uncle Mike always tells a good story, so he’ll make sure you know the whos and whys and whats. You can follow Uncle Mike and get updates on what he’s bringing into the store on Twitter.
When you’re feeling like a special treat, stop on by to see what Uncle Mike has brought us at in.gredients. Happy shopping (and happy eating)!
Going “Halfsies” at Dinner to help Fight Hunger and Obesity
Discovering non-profits that are working to end hunger make our collective hearts swell. Even better is when we stumble on a new, Austin based organization. We can’t hide our giddiness about Halfsies, a local non-profit that’s looking to address obesity, food waste and hunger. They’re looking to do this through a simple initiative that would allow you to “go halfsies” when you go out to eat. This means you’d receive a smaller portion (addressing obesity and food waste) and 25% of your meal cost would be donated to local and global non-profits (hunger).
It’s common knowledge that obesity and food waste are issues in the United States, but the numbers are shocking. First of all, recent studies have shown that when people are given larger food portions, they’ll over eat without realizing it. Beyond that, about 40% of the food produced in the United States isn’t consumed. Americans waste 50% more food today than in 1974. Of all the food we waste, if 5% of those scraps were recovered we could feed 4 million people, 25% would feed 20 million.
And it doesn’t just stop when the food is thrown in the garbage. Once the food gets to the landfill, it generates methane, the greenhouse gas that is 23 times as potent as carbon dioxide in trapping heat. And in a 2009 study the National Institutes of Diabetes and Digestive and Kidney Diseases concluded that each year a quarter of U.S. water consumption and more than 300 million barrels of oil (4% of U.S. oil consumption) go into producing and distributing food that ultimately ends up in landfills.
On top of all that waste is the obesity epidemic that is spreading across the United States.
To try to understand our obesity rates, all you have to do is look at the amount of food on your plate at most restaurants. In the 1970′s around 47% of Americans were overweight or obese, we’re now looking at a 66% obesity rate. For the first time in history, American children could have shorter life spans than their parents due to obesity. Two slices of pizza 20 years ago was 500 calories, today it’s 850 calories. A hamburger used to be 333 calories, today it’s 590 calories. Our portions are getting bigger, so are our waistlines.
With all of this comes the problem of food insecurity. Thanks to our current system, what’s most available in the U.S. is processed food, the kind that leaves us with a lot of calories and not a lot of nutrition. In 2009 50.2 million Americans lived in food insecure households, with 17.2 million of those being children. Looking at it from a local level, 43% of Travis county residents have incomes below the poverty level and have trouble providing enough food for themselves and their families.
Sometimes seeing the numbers helps to paint the picture. The next step is figuring out what we can do to reduce these outrageous statistics. That’s where halfsies come in. They want to help in a unique way, offering up a simple way for the general public to help in the fight against hunger and obesity. Still in the beginning phases, they’re in the process of getting partner restaurants in Austin. Check out their website, Twitter and Facebook for more information.
Why Taste Matters.
Everyone’s talking about food. With a First Lady dedicated to providing access to healthy food for kids and a country filled with “foodies”, it’s not surprise that 2012 was overflowing with food conversations. One of the best that we’ve stumbled across was TEDxManhatten’s videos, all focused on the topic, “Changing the Way we Eat”. With another slew of speakers coming in February of 2013, we won’t be at a loss for informative videos about our food system.
The video that really stuck with us was Mitchell Davis’ video about taste changing our food system. In this video Mitchell discusses how taste not only has the power to tempt our taste buds, it can also be a catalyst for social change. The video gets you thinking about the power of taste, and is something to think about as we enter into another year of food.
Small Business Saturday
Between black Friday and cyber Monday falls small business Saturday. Started back in 2010, the new shopping holiday is focused on bringing consumers back to the businesses that support their local community.
If you’re someone who braves shopping this weekend, consider supporting your favorite local business(es) and economy. By shopping local, a larger portion of your dollar stays in your community.
Come by in.gredients for great holiday gifts from our fantastic local vendors.
Shop local, shop small.
Happy holidays!
Healthy Thanksgiving Tips from Let’s Talk Fitness
It’s hard to say no to seconds. Especially when seconds include stuffing, homemade cranberry sauce and gravy (if you partake in the traditional Thanksgiving food.)
Lucky for us, we have a local ATX food blogger whose blog is dedicated to health. As a person who used to eat fast food twice a day, Allen is transforming his personal health through a whole foods diet. His blog is wonderful inspiration and a testament to the power of real food.
Check out his tips for healthy eating, and visit his blog for more ideas on how you can up the health of your day-to-day life.
Happy holidays!
Quick Tips and a Recipe for a Healthy Thanksgiving
Thanksgiving, and the holiday season, is upon us and it can be a difficult time to stay healthy. I’d like to share some quick tips for healthy eating during the holiday season. The most important tip is to be prepared. When we aren’t prepared, it’s easier to make poor food choices.
If you will be visiting friends and/or family, give the party host a call to ask what they dishes they will be serving. Let’s say the host mentions a salad, you could ask that the dressing be placed on the side so that you can add as little (or none) when you create your plate. Leave the leftovers at the host’s house so that they won’t tempt you the following day.
If you are hosting a holiday meal, I challenge you to look at using healthier substitutes in your menu.
- In.gredients is a great place to find healthy fruits and vegetables.
- Reduce the amount of oil and butter used in your recipes.
- Try fat-free and lower sodium broths.
- Use a natural sweetener instead of sugar where possible.
- Use almond milk and other non-dairy milk to save on fat and calories and increase nutrition.
- Opt for roasted and steamed veggies instead of fried.
- Use super-healthy sweet potatoes instead of regular white potatoes.
Other ideas include eating slower – experts say that eating slower and chewing your food more can make you feel more satisfied. Alternatively you could take a break mid-meal to let your digestive system relax. Another great way to cut back is to use a smaller plate so less looks like more. Choose foods that are high in water and/or fiber. These foods will make you feel full faster. You could also offer to take a family walk after the holiday meal.
Lastly, and most importantly, have fun with your friends and family. Remember that the holiday season is more about sharing time with friends and family rather than overdoing it at meal time.
Here is a healthy recipe for a side-dish that is perfect to take with you to a dinner party or to offer to your guests at your holiday dinner party.
Roasted Butternut Squash with Cinnamon
Ingredients:
- one pound butternut squash
- cinnamon
- 1 tbsp maple syrup
- tiny dash of extra virgin olive oil
Preparation:
- Cube butternut squash (or buy it pre-cubed) and place in bowl
- Sprinkle cinnamon to lightly cover the squash
- Put olive oil and stevia on the squash
- Mix squash to make sure it is fully coated
- Bake it at 400 for about 20 minutes
Have a great (and healthy) Thanksgiving holiday!
This guest blog post was written by Allen Stern of LetsTalkFitness. You can follow also him on Facebook, Instagram and Twitter.
