As a dietetic intern soon to be a Registered Dietitian, sometimes it can be really hard to talk about nutrition with others while incorporating body positivity. Body Positivity, Health at Every Size, and Intuitive Eating and three things that I believe are so important in order to be happy and healthy. However, not enough people know about them or know how to effectively incorporate them into their lives or practice.
If you're interested in learning about these topics, healing from distorted body image or Eating Disorders, or are a professional trying to incorporate these perspectives into your practice, I highly encourage checking out the following podcasts by Registered Dietitians. These Dietitians offer so much experience, insight, and education into their discussions to help guide you through these perspectives.
1. Nutrition Matters with Paige Smathers, RDN
Paige Smathers is a Registered Dietitian Nutritionist from Salt Lake City who runs Positive Nutrition. Paige has at least 125 episodes covering a wide range of HAES and body positive related topics. I love her podcast because it could be a resourceful healing tool for some of her clients in addition to being extremely informative for professionals.
Nutrition Matters primarily focuses on Mindful Eating, Health at Every Size, Non-Diet Approach, Weight Stigmas, Eating Disorder recovery, and everything in between. She applies gentle nutrition to all of these topics, exploring approaches to vulnerable clients. If you are an individual struggling with your body image, relationship with food, or any life trauma, Paige's podcast can be an incredible healing tool! Or if you're a professional who works in ED recovery, or need to learn more about the Non-diet approach, Paige provides an incredibly compassionate perspective.
This is great podcast who is best for people who are healing or ED RD's.
2. Food Heaven Podcast by Jess & Wendy
The Food Heaven podcast is hands down THE podcast that I've been looking for. Most Health at Every Size (HAES) or Intuitive Eating (IE) podcasts solely focus on those two Nutrition topics. For the past year I've been searching far and wide for a podcast that ties in HAES and IE simply as a perspective when discussing a variety of nutrition topics. The Food Heaven Podcast does just that.
I'd recommend this podcast for absolutely everyone, but especially those you are not yet comfortable with HAES/IE or body positivity. Wendy and Jess are both Clinical Dietitian's who have learned how to incorporated HAES into their practices. I commend them both so much considering it is usually the most difficult for clinical dietitian's to understand and accept HAES.
In each episode, Wendy and Jess cover one of the many nutrition-related questions that may be looming over your head. They tend to look at both sides of each argument, making their recommendations unbiased and extremely trustworthy. Their podcast is incredibly resourceful for the average individual, but can also be extremely helpful for professionals. If you are a professional but have a difficult time understanding or integrating HAES/IE into your practice, I would highly encourage listening to the Food Heaven podcast to learn the benefits and reasoning behind HAES. If you are an individual who has nutrition questions for yourself but want a reliable answer, these are the Dietitian's to listen to!
Episode 29: Why We Stopped Promoting Weight Loss is an incredible episode to start with!
3. Food Psych Podcast by Christy Harrison, MPH, RD, CDN
Food Psych Podcast is another incredible podcast that is resourceful for both clients and professionals. Christy explores the many issues with weight stigma and diet culture. The best part about her podcast is that she is incredible inclusive and dissects every area in our country that is affected by diet culture. If you are an individual who is struggling with your body but feels underrepresented, scroll through Christy's podcast, because there is an episode solely for you!
This is another great podcast who is best for people who are healing or ED RD's.
4. Dietitians Unplugged
Dietitians Unplugged is another incredibly resourceful podcast by Glenys Oyston and Aaron Flores that focuses on HAES and diet culture. This is another podcast that I am totally in love with. I really appreciate the perspective that Glenys and Aaron bring to the table and think this is a great podcasts for clients and professionals.
Glenys and Aaron help break down a lot of issues in way that is understandable for those who are still unfamiliar with HAES/IE. If you're interested in HAES/IE but are still trying to grasp the concept, this is a great podcast for you! Glenys and Aaron provide a lot of answers related around dieting issues and the importance of understanding Intuitive Eating.
5. RD Real Talk by Heather Caplan, RD
RD Real Talk is another incredibly resourceful podcast for clients, professionals, and interns. In just over a year Heather has published over 71 episodes! Talk about a hard worker.
Heather's podcast is incredibly helpful for clients who are learning how to incorporate Intuitive Eating into their lives. Episodes 14-24 break down each of the Intuitive Eating Principles so that you can learn step-by-step how to eat intuitively. Heather also includes a variety of professional development topics including changing jobs and how IE can be fit into a variety of settings in dietetics.
6. The Mindful Dietitian by Fiona Sutherland
The Mindful Dietitian by Fiona Sutherland interviews a different dietitian in every episode. Fiona talks to IE/HAES dietitians to create a valuable resource library for other dietitians. The purpose of this podcast is to create a network of mindful eating dietitians together to help professionals step away from diet culture and better serve our clients. If you are a professional looking for experiences and perspectives from IE/HAES dietitians, this is the perfect podcast for you!
Do you consume too much sodium? If you’re an average American, you probably do! The USDA recommends not to consume more than 2,300 mg per day (1) but reports that the average American consumes about 3,400 mg each day. Although sodium promotes regular functioning of our body, over consumption can lead to high blood pressure and related diseases. Keep reading to learn how you can lower your sodium consumption to a healthy amount.
1. Substitute for Sodium in Your Cooking
Did you know you can still create flavor in your cooking without using sodium? In vegetable salad, adding a little vinegar and fresh herbs such as parsley, basil, or cilantro can add a lot of flavor. Adding dry herbs and spices in your cooking such as oregano, parsley, curry, paprika, cumin, chile, garlic and more can also develop strong flavors that prevent you from needing to add excess salt.
2. Read Nutrition Labels
3. Avoid Adding Excess Salt to Dishes
Are you the type of person who is always looking for the salt shaker, even at restaurants? Maybe it’s time to stop relying on it to flavor your food. A single teaspoon of salt contains 2,325mg of sodium! That’s just above the daily limit set by the USDA!
4. Rinse Off Canned Vegetables
Salt is typically used in foods as a preservative. Canned foods have salt add to them, so it’s always beneficial to give them a rinse before you eat them. Foods such as canned beans can easily be rinsed in a strainer or colander before eating.
5. Limit Packaged Foods
Again, salt is used as a preservative to prevent bacterial growth and spoilage. As a result packaged foods tend to be much higher in sodium than fresh foods. Try to avoid processed foods when possible. For example, if you’re making a chicken sandwich you can thinly slice a chicken breast grilled at home as opposed to chicken deli slices. The chicken deli slices probably have much more sodium.
If you’re unable to buy fresh produce and are deciding between canned or frozen, chose frozen if possible. It’s 100% okay to enjoy your favorite packaged foods from time to time (I will never give up prosciutto or cheese), but limiting these foods in your everyday life is a great way to keep your sodium intake at bay.
6. Cook at Home
Cooking at home is one of the best ways to keep your sodium labels in control because you know exactly how much salt is in your food. Not all restaurants have nutrition labels and if they do, sometimes not all chefs following the same recipe. If you can’t prepare all your meals at home, try to at least cook as much as you can to minimize sodium intake.
7. Eat More Fruits and Vegetables
8. Be Conscious of Your Condiments
Condiments such as ketchup, dips, dressings, and packaged sauces can be high in sodium adding excessive sodium to your meals. Try to use condiments in moderation and be aware of how much sodium is in them.
Want to drink more kombucha but frustrated with how expensive it is? Want to make your own but don't know how to obtain a reliable SCOBY. Well guess what? You can make your own SCOBY at home!
Making a SCOBY at home is easy, fast, and safe. Follow these simple steps to grow a SCOBY at home.
What you need:
Directions to make SCOBY:
1. Clean out your mason jar with hot water and some distilled white vinegar. Do not wash it with soap just before using it. This can interfere with the kombucha.
2. Bring water to a boil in a kettle. Place tea bags in a large bowl. When water comes to a boil, pour in bowl and let tea steepen.
3. Remove tea bags, stir in sugar until dissolved. Let water cool to room temperature--if water is too hot it can kill the bacteria in kombucha.
4. When cooled, add water to mason jar. Then pour in starter tea.
5. Cover mason jar with cloth, and secure with rubber band. Label jar with date (incase you forget about it).
6. Let sit at room temperature away from direct sunlight for about 1-3 weeks. After a few days, you'll notice a film develop. The film will eventually thicken into a disc. If nothing forms within 3 weeks, dump the kombucha and try again with a fresh batch.
Want to learn more about the brewing process? Click here to learn how to make kombucha at home.
Want to learn more about the health benefits of drinking kombucha? Click here to learn about probiotics.
So many of us are trying desperately to eat healthier and actually enjoy it, but we're unable to see what can be incredibly beneficial to our diet that is so close to use: locally grown food. Locally grown food can help improve our diets, healthy, the environment, and the economy! Keep reading to learn how.
I will never forget the first time I ate a locally grown strawberry. As a young adult, I thought I simply didn't like strawberries. They weren't very sweet, weren't very juicy, and simply did nothing for me. Until I got an apprenticeship on a local strawberry farm. I remember training the first week and one of the owner's telling us "I haven't eaten a store bought strawberry in the last 40+ years I've been here."
I internally rolled my eyes thinking, "Well duh, you're biased." until I finally experienced what she experienced. Toward the end of the season, they let us interns and apprentices harvest a pint of strawberries to take home. After 4 weeks of working on the strawberry farm I finally ate one of their strawberries and my world changed.
It was juicy, bright red, and SO sweet. I tried just one on the ride home from work, expecting to bring the pint home to my family. Instead, I finished the entire pint on that 15 minute drive. Why? Because it's flavor and quality was unbelievable. It was picked at peak ripeness, and as I learned, was exactly what a strawberry should taste like.
Unfortunately, being raised in environments in which we are used to buying foods that have been shipped from different parts of the country, or even the world, we lose so much quality in our foods. Quality we didn't even know existed!
Why should you eat locally grown foods?
Food Has More Flavor
Locally grown produce is picked at peak ripeness, allowing it to be more flavorful. It's also grown and picked at it's ideal time of the year, allowing for optimal growing conditions. Most produce in retail stores is picked before it’s ripe to withstand shipping and holding in stores, making it have a lower quality flavor profile.
Higher in Nutrients
Picking produce that’s in season and at peak ripeness means that it’s also higher in nutrients as opposed to produce picked before fully ripe. Allowing the produce to grow until it's fully ripe allows it's nutrient profile to fully develop, giving you more nutrients than foods shipped from across the country.
Helps Reduce Carbon Footprint
Most produce in retail stores is shipped from farms thousands of miles away, contributing to carbon emissions. Purchasing local produce promotes a lower consumption of greenhouse gas emissions because the produce simply doesn't have to travel more than a few miles! If you pick your produce up at a Farmer's Market, you can trust that the farmer probably didn't travel more than a 30 minute drive. Or if you purchase a CSA, you know exactly how far you're traveling to pick it up.
Helps Protect Small Farm Land
Purchasing local invests in small farms, preventing their land from being developed into industrial or corporate land. Developing land for corporate or industrial parks eliminates biodiversity in that area. If left undeveloped, farm land allows a place for birds, insects, and other animals to live and prosper. Many crops even create an ideal home for bees, whose populations are quickly declining (and are SO important for our food systems).
Lower in Pesticides and Preservatives
Small farms tend to use organic or sustainable farming methods to promote the quality of their land and crops, as opposed to large agricultural businesses with mass spray their crops. The produce of smaller farms doesn't travel as far as large agricultural businesses, meaning they don't have to worry about their crops going bad as fast as large businesses. As a result, they tend to use less pesticides and preservatives, which is healthier for you and the environment!
Even livestock on small family farms tends to receive less treatment of antibiotics and hormones--only used on as as needed basis, compared to being heavily relied on. It's important to note that the reason why antibiotics in livestock is frowned upon is because in large corporations they are used routinely due to overcrowding issues. In contrast, small farms administer antibiotics and hormones only when their livestock is sick. Why? Because just like people, sometimes animals get sick too.
Where can you buy local produce?
The best way to find local produce is to visit your local farmer's market. If you're unaware if your town has a farmer's market, contact your Chamber of Commerce. Although not frequently updated, the USDA has a list of Farmer's Markets in your area https://www.ams.usda.gov/local-food-directories/farmersmarkets
BUT what if you still can't find one near you? GUESS WHAT?! Fortunately, we live in the year 2018, where googling or facebook searching events is very easy. Try searching either for farmer's markets in your area.
Don't have time to visit a Farmer's Market weekly, or even know what produce to buy?
So many farms do that work for you by providing CSAs (community supported agriculture). At the beginning of the season, contact a local farm to purchase a CSA, allowing you to pick up a box or bag of produce WEEKLY--no thought necessary on your end!
Have anything to add? Feel free to comment below on how local produce fits into your life!
For decades our society has known the benefits of pre & probiotics on gut health. But in the past few years, the health & wellness field has exploded with pre & probiotic products. Are you wondering what all the buzz is about? Here is some information that I hope will clear things up for you....
What are probiotics?
Probiotics are bacteria that live in your gut and provide many beneficial functions, such as preventing growth of harmful bacteria. Prebiotics are specific carbohydrates that feed the probiotics. In general, pre & probiotics help maintain good digestive health.
Are probiotics healthy?
Yes. In many ways, how they specifically help us is unknown. However, it is well understood that a healthy gut microbiome (collection of bacteria in your gut) is imperative to digestive health. Meanwhile, altered gut bacteria can lead to GI issues.
What foods have probiotics?
There are many foods that contain the primary probiotics in focus: lactobacillius and bifidobacterium.
The primary sources include fermented foods such as:
Although you can consume probiotics from these sources, they are not the only component in maintaining gut health. A jar of pickles will not magically give you good gut bacteria (it might actually do really discomforting things to your gut.) There are many foods in excess that can promote growth of harmful bacteria. For example, candida overgrowth is often found from consuming a diet high in refined sugars, allowing yeast overgrowth in the body. That's why balance is best.
How much probiotics should I consume?
We don't know. That's what I think most people need to understand. It's still very hard to measure probiotics in the gut and in food. Although many come in supplemental form, we still don't understand how much of that ends up in the gut, let alone how much is already in the gut that's necessary for gut health.
On top of that, every person is different! Every body has different microbiomes and different needs. That's why the Human Microbiome Project is has been compiling data from all different types of people since 2008--and their research on the human microbiome is only just beginning!
Some people could eat all the refined carbs in the world and have no issues with their microbiome. While others may eat an incredibly healthy diet and have lots of issues with their microbiome. Genetics and many other factors play a huge part in what we need.
Also, probiotics have only shown to be beneficial in average, healthy people. In people with an impaired immune system, probiotic consumption is controversial. You should always consult your doctor about probiotics (or make any major diet change) if you have a chronic illness.
What should I do with this information?
As healthy as probiotics are, if someone is trying to sell you probiotics because it will solve all your problems, take it with a grain of salt. No single food will solve your lifes issues. Everybody (and body) is different. If you want to start consuming probiotics, do so slowly to make sure your body without discomfort.
If you don't consume any probiotic rich food at all, maybe start by adding a probiotic rich food 1-3x/wk in your diet. If this goes well, a probiotic rich food 3-5x/week may be suitable. But honestly, I'm only recommending that because I know some of you need an answer. Again, research isn't there yet, but if you have a healthy diet, no metabolic issues, and your body responds well to probiotic-rich foods a few times per week, it's probably just enough for you!
If you are buying probiotic-rich foods...
Make sure you buy it from a reputable source and read the label. Even if it's safe, I probably wouldn't buy kombucha from someone I don't know. Although fermented foods can produce plenty of good bacteria, if made inappropriately, bad bacteria can grow too. Don't eat anything that looks moldy or smells too funky. There are also many yogurts and pickles out there with no living bacteria. Read the label to see if it does have lactabacillus and bifidobacterium.
Again, no need to go overboard. You don't need a probiotic rich food in every meal, and you probably don't need it every day! Whenever you see promotion for a "healthy" food, always consider that the research on it's "health benefits" are always in terms of it's moderate incorporation into a balanced diet. (And we still don't even know what that means yet in terms of probiotics).
If you'd like to read more about pre & probiotics in way that is both trustworthy and easy to comprehend, check on this page from the National Center for Complementary and Integrative Health.
4. Smolin & Grosvenor. Nutrition: Science & Applications. USA: John Wiley & Sons, 2010. Print.
What is Mindful Eating?
Simply put, mindful eating is the practice of eating consciously. It is the act of being aware of your physical, mental, and emotional needs in terms of eating. The Center for Mindful Eating also describes it as “allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom. “ Most importantly, mindful eating is built on the foundation that you have the ability to make the best food decisions unique to you.
How is it different than a fad diet?
Fad diets encourage us to distrust our ability to make food decisions for ourselves. The strict rules set by fad diets persuade us that the decisions we make on our own are wrong, reducing our confidence in making food decisions. Their strict rules also deprive our body of important nutrients, strengthening our cravings and making it more likely to break said rules. Each time we break a rule, another blow hits our self esteem, making it even harder to trust our ability to adopt healthy habits.
Mindful eating gives you the power to make the best decisions for yourself. It teaches you to be intune to your bodies wants and needs, giving you confidence to better your health. It allows you to follow a balanced healthy diet including foods that nourish your body and satisfy your tastebuds.
Mindful eating teaches you…
Why is it beneficial?
I’ve heard friends say over and over again that the only time they crave “junk” food is when they are dieting. Believe it or not, this is normal! Cravings are caused by nutrient deprivation. They are your bodies natural request for getting the nutrients you need. I’ve also heard many friends say (and I agree with it myself), that it is so much easier to eat healthy when you are intune to your bodies needs.
When I started eating intuitively, my cravings for “junk” food decreased significantly. That was because I allowed myself to enjoy my favorite foods without restriction. This allowance actually resulted in me eating less of these foods. Crazy how that happens, right?
I also become so much more intune to nutrient dense foods that my body needed. I no longer eat salads because they “help me lose weight”, but now enjoy salads because I eat them when my body wants something refreshing.
Time and time again my friends tell me stories about how mindfulness balanced out their weight. Whether you are struggling to lose weight or struggling to gain weight, being intune to what your body is telling you may help you with those issues more than any diet can. I even talk about my own story on my blog here.
What can you do to eat mindfully?
There are so many things you can do to eat more mindfully! That is why I’m kickstarting a weekly Newsletter called the Mindful Monday Challenge. Each week you will receive a new practice for that week to improve your eating habits.
If you’d like to do even more reading on mindful eating, click here.
If you'd like to learn more about this challenge, sign up for my newsletter below!
This title may be a tad too harsh, but as all my friends and colleagues know, I am one of the biggest anti-diet advocates out there, but with the new year just around the corner, it's so hard to hide from the huge push of fad diets. I've been trying to brainstorm some type of post to resist the crazy resolutions that's I'm hearing but could not come up with something myself. But today, I stumbled across and amazing post by Leah at @mangosandmountains on Instagram and was instantly inspired. So what did we do? We put together an incredible list of Health Eating Resolutions that will make you love eating healthy.
The new year is usually filled with lots of resolutions that are weight-oriented and extremely restrictive. People end up forcing themselves to follow some crazy nutrition program that they eventually despise, leading them on a downhill spiral of self-hate and despair once they fall off track with it. While getting and staying health is important, trying to follow restrictive diets may only lead you to disappointment, guilt, and an even unhealthier diet than before. This year, set goals for yourself that will actually help you be healthy, without it feeling like such a daunting task! Check out these resolutions that Leah and I put together to help you lead a healthier lifestyle long term.
Visiting your local farmers market is a great way to get fresh air, learn what’s in season, and take pride in the produce you’re purchasing. Before you gawk at some of the prices at farmers market… Think about this. When produce is sold at a location close to the farm, the produce is picked when it is ripest making it more nutrient dense. Also, the farm does not have to use as many pesticides to keep it fresh (even organic farms use pesticides, sorry friends) because your food isn’t being shipped across the country then left sitting on a store shelf, making it safer to eat. You’re getting healthier, better quality produce just by driving down the street!
A csa share is a way of getting weekly produce from a local farm. In the beginning of the year, you basically purchase a share of their farm, providing you with a bag or bin of their produce weekly. This is a great way to get fresh, local produce and the best part is, because it’s all in season, most of the vegetables you’ll receive go really well together in many recipes. You can find a local CSA share here.
2. Grow something
Literally anything. It can be some basil in your window, a tomato plant by your porch, or a bed of lettuce. Growing your own food will give you a bit of pride and inspire you to work the food into your regular meals. How would you let fresh bell peppers go to waste if you worked so hard to grow them?
3. Learn to love a food you hate
This may sound like a crazy resolution, but I promise it’s worth it. In my 23 years of living, I have always dreaded eating kale. Helping my father garnish veggie platters as a kid, I grew up thinking kale was inedible and only possibly used as a garnish. You can’t blame me-most people only eat it in smoothie form anyway! But as a dietetic student in college, I felt like I was constantly pressured to eat this tough leaf. One day, prepping for a cooking class, I had to make a massaged kale salad- which seemed horrid to me. But my boss made me try it, and I have not stopped making massaged kale salads since. It’s my go-to party dish that somehow everyone loves (and is super healthy!).
4. Incorporate a variety of nutrients into your meals
While you don’t need to eat a salad every meal, every day (please don’t), making sure you have at least one fruit or vegetable in each meal is a small step in the right direction to meeting your micronutrient needs (those little vitamins and minerals your body absorbs to do important stuff). Starting with baby steps helps your long-term healthy eating goals easier to achieve. Experiment with different veggies, and mixing them with other veggies, to balance flavors and vary nutrients in your meal.
5. Steer clear of the fad diet trap
Sorry to be the bearer of bad news but fad diets don’t work. If they did work, how would the diet industry make any money off of you? Cutting out gluten or carbs or fat etc. (unless you are metabolically compromised) is not healthy and is not sustainable long term. Fad diets can be tempting when they claim to solve all your weight loss problems, but they are almost always filled with misinformation that worsens your health in the long run.
6. Learn how to cook
Whether you’re getting too comfortable with fast food or simply want to improve your health, learning to cook is one way to help tackle the task-and we don’t expect you to cook every dish possible by next month! If you’re just starting out, you don’t have to cook every meal you eat if that’s overwhelming. But set a goal for how many times a week you want to cook dinner at home-and keep it realistic. If your Tuesday nights are packed, cook a new meal on Monday that can stretch to Tuesdays dinner!
If cooking is new to you, also try to master one type of dish first. Want to learn to make soup and also learn to make ravioli? Try a few soup recipes for a few weeks until you get comfortable with what you’re doing before moving onto the next big boy project.
7. Rid yourself of restrictions
Depriving yourself of the foods you love will only make you crave them even more. Balance is key when it comes to a sustainable way of eating. It’s important to remind yourself that your body needs calories. Calories are energy, without them you’d die. It also needs protein, fat, and carbs every single day. Why bold the and carbs? Because your brain literally relies on carbs to function. Literally. Strive to eat foods that nourish your body and provide it with what it needs. And while you should be eating a vast majority of your calories from minimally processed sources, there is room for the food you generally categorize as “unhealthy”. If you really love donuts, and eating a healthy diet, an occasional donut is not going to damage your health and does not need to be considered a “cheat food” to enjoy.
Eating something that is deemed unhealthy won’t make or break your diet, the same way as drinking one green smoothie won’t suddenly make you healthy. It’s okay to eat foods that aren’t the best for you when you’re balancing them out with nutrient dense foods as well. Depriving yourself of the foods you love and crave most always results in a binge cycle that leads to self loath.
Have any other resolutions that have helped you maintain a healthy diet? Feel free to comment below, we'd love to be inspired!
One of my favorite things about summer is without a doubt the food! So many delicious foods are in season, it’s hard to get enough. Then there are dinner parties, brunches, farmers markets, wine tastings, and so many good times with friends revolving around eating. If you want to impress your friends this summer, or dabble in the kitchen with your in-season produce, I challenge you to use these tips for your next backyard party.
Go to your local farmers market, or Pick Your Own farm, and stock up on your favorite produce.
Right now, I’m a little star-struck by peaches. They are so juicy, especially when they are in season (right now!). The best tasting produce you will find is local, as local farmers tend to use less preserving techniques since their produce does not have to travel cross-country. They tend to pick produce at their ripest, when larger farms may pick before ripening. Local farms are usually growing and selling whats in season, therefore you don’t really have to do so much research on seasonally grown foods if you’re not already sure.
Grow & Pick Seasonal herbs.
If you haven’t heard already, what grows together goes together.Peaches enjoy warm weather, ripening during the summer in most parts of the country. As herbs such as basil are also at their peak, peaches and basil are really outstanding together. Some other summer herbs that go great with summer foods include chives, dill, coriander/cilantro, mint, fennel, parsley, and more! It’s no wonder we see these herbs in most summer pasta or potato salads.
Find Complimentary Fats and Proteins
To be honest, this will never be hard! There is such a variety of dairy, nuts, and oils that really tie together any herb & produce combo. Olive oil is a great addition to any combo- and certain dairy products really add a wow factor to any dish. For my peaches smorgasbord, I chose feta-but I’m sure brie or goat cheese would have suited just as well. For some dishes, you can make a dip or sauce-such as tzatziki.
Find Your Starch
Personally, an open-facing sandwich is a great starter for any meal in the summer. You can do so much with an open sandwich or flatbread, and the best part is you can incorporate this into other dishes.
Combine Your Ingredients-And Try to Avoid Adding Salt
Bruschetta is so popular in the summer as tomatoes and basil are as ripe as ever. But how many dishes incorporate the same ingredients? Tomato fresca, spiralized zucchini noodles, pastas, dips, morning egg breakfast dishes, grain salads, all can taste amazing with basil, tomato, and mozzarella! Once you find your ingredients that click, see what you can add them to.
The reason why I recommend trying to avoid adding salt is not just for health reasons-it is because salt as a flavoring is used in excess when there is no flavor to begin with. Although it is a wonderful preservative, and can help improve a dish, strive not to add it. Becoming less dependent on it for flavor, will challenge you to pair foods and herbs together better, teaching yourself so much about pairing.
Stock up, add to everything
Yes, usually when I find ingredients that really taste awesome together, I just keep a Tupperware full of it in the fridge and see what I can add them to. The peach, prosciutto, feta, arugula combo not only made a great salad, but it was even better as a flatbread, and INCREDIBLE as a salsa/dip.
I hope this provided some good advice on how to make a great spread. Although I know it is somewhat broad, the reason why is because in my opinion, delicious food is only somewhat reliant on technique. Delicious food is heavily dependent on combining flavors. Flavors which come from food. When following a delicious recipe, I challenge yourself to look at the ingredients combined and why. Observe how they taste together, and how they can taste alone or in other dishes. This will make the world of a difference in your culinary journey.
Yogurt serves as an awesome on-the-go sack as it’s a strong source of prebiotics, calcium, and protein. But mainstream yogurts are loaded with sugar and don’t even leave you satisfied. Here are some tasty tips to enjoy the health benefits of yogurt without loading on the sugar.
1. Start with a simple base
Greek yogurt and skyr are simple yogurts that are much creamier than mainstream products. A 6 oz. serving has enough protein to fill you up, while the creaminess satisfies your senses. Choose a plain skyr or greek yogurt flavor as they typically have less than 5 g of sugar (while mainstream can have around 30 g!) Picking a 0% fat skyr or greek yogurt will help you reduce the fat content of your yogurt without sacrificing consistency.
2. Add a natural sweetener
Pure honey, agave nectar, or berries are great natural sweeteners to add to yogurt. Only a small drop of honey and agave nectar is needed to do the trick! Blueberries, blackberries, strawberries, and raspberries combine perfectly with the yogurt to sweeten it, add flavor and plenty of antioxidants.
Why is Vitamin C important?
Vitamin C is considered an essential nutrient; meaning because our body does not naturally make it, we need to consume it on our diet. This vitamin is an antioxidant, playing a role in fighting against aging and diseases caused by free radicals. Vitamin C is also known for having healing properties. A sufficient intake promotes wound healing and maintenance of bone, cartilage, skin, and teeth.
Does Vitamin C heal the cold?
Although it’s a common practice to load up on citrus to prevent the common cold, there is no actual evidence proving that vitamin c treats it. However, vitamin C is an important nutrient to maintain overall health and healing.
What are sources of Vitamin C?
Some fruit sources of vitamin C include:
Vitamin C can also be found in vegetables such as:
Cooking foods vitamin c rich foods has shown to decrease the amount of vitamin c in the food. It’s best to consume fresh fruits and vegetables to maximize their potential. If being cooked, steam or microwave lightly to retain some of the vitamin.
How much do I need?
It’s recommended for the average male to consume 90 mg/day and women 75 mg/day- and it’s super easy to meet this recommendation! Just one cup of pineapple has about 76 mg of vit c! Pregnant women, breastfeeding women, and smokers are recommended to consume an increased amount to meet increased needs.
YOU CAN FIND MORE INFORMATION ABOUT VITAMIN C AT: