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Food Trends 2020
January 2, 2020
Happy New Year!! We are so grateful for all of our guests and the opportunities that our team of Registered Dietitians have had to share our passion for health & wellness with you and your families. We look forward to another great year in 2020! Meet Our Dietitians For those of you who don’t know us, we are Amy & Emily. Both Registered Dietitians who love to share recipes and resources to make healthy eating simple and delicious. We’re here to inspire you and help you fall back in love with food in a healthful way. To stay up-to-date with our latest articles, recipes, and resources, be sure to check back often to CelebrateMore.com/dietitians. Food Trends 2020 As we gear up for 2020, our team of dietitians want to share what we believe are going to be some strong health and wellness trends when it comes to food for the New Year. The three big trends include food transparency (with a big focus on local products), plant-based foods, and functional foods and beverages (think gut health!). >> Food Transparency (Local) Consumers are continuing to look for more information on the shelf-tag and on the product that help them know what’s in their food (and what’s not) as well as where it was sourced. Labels such as “Natural” and “Organic” will be sought-after by consumers, and in 2020, we believe we will see an increase in consumers who are looking for “Local”. Here in the Midwest, we are proud to carry local products including produce, grains, meat, poultry, and even snacks. Although all local produce isn’t available all year round (thanks to our cold winters), we still have a variety of items supporting our local farmers. >> Plant-Based Foods We’ve seen an increase in popularity of plant-based foods and the trend will only gain traction as we settle into 2020. Plant-based foods (especially produce items) can help consumers meet their daily goal of fruits and vegetables. In addition to produce, consumers are looking for more plant-based sources of protein, as well. There are many great options out there, including whole grains (such as quinoa, wild rice, etc.), edamame, and even tempeh. There are many other plant-based sources of proteins, such as burgers, too. Check out Emily’s past article on plant-based proteins, Plant Based Or Plant Based Junk Food?. She will help guide you through the aisles ensuring that your plant-based choices are the best choices in regards to nutrition. >> Functional Foods (Good for the Gut!) More and more consumers want to be sure that the foods they are eating are beneficial to their health- in particular, good for their gut! Probiotics are some of those good-for-your-gut foods and can be found in many fermented foods. Some fermented products gaining popularity in 2020 include kombucha, miso paste, sauerkraut, and kefir. Minnesota Wild Rice Power Bowl with Miso Lime Dressing We’re serving up an easy and delicious plant-based power bowl that uses local ingredients and is good for your gut!! This recipe is perfect for a busy weeknight and can be easily made ahead of time to pack for lunches throughout the work-week. ...
Plant Based or Plant-Based Junk Food?
December 1, 2019
Plant Based or Plant-Based Junk Food? It’s no news that plant-based diets are gaining popularity, but what does plant-based mean? To some it may mean going vegan, while others say it’s being vegetarian, while still others may describe it as incorporating more plant foods into their daily eating patterns. Regardless of how it’s described, as a Registered Dietitian, I love to see more and more people turning to plants! From fruits and veggies, to whole grains, nuts and seeds, plants are all important to have in a balanced diet. With the popularity of plant-based foods, this trend is here to stay. However, just as with other trends, food companies thrive on using marketing techniques to entice shoppers to buy their products. The animal protein alternative category has exploded with products designed to replace or imitate traditional meat and dairy products, which include plant-based milk, tempeh, tofu, bean burgers, as well as, plant-based sausages, deli meats, crumbles, nuggets, and steaks.1 While the traditional meat and dairy alterative category grows, it’s important to learn how to navigate the Nutrition Facts Label to determine if these alternatives are plant-based protein or plant-based junk food. How to navigate the Nutrition Facts Label: Saturated Fat: While one would think that switching to a plant-based meat alternative would result in lower saturated fat, the reality is that many meat alternatives, especially hamburger imitators, have comparable amounts. Our team suggests looking for options that have less than 4 grams of saturated fat per serving—or just look for the ‘Dietitian’s Choice’ logo! Sodium: This part of plant-based meat alternatives is often left off front-of-package labeling. The amount of sodium in these products can vary considerably from product to product and brand to brand, however, it is important that consumers check this part of the Nutrition Facts Label. With some brands reaching up to 700 mg of sodium or more for imitation meat, shoppers can look for lower sodium options such as black bean burgers or even adding spinach to your burger patties next time you grill out at home. If you are purchasing packaged meat alternatives our team suggests looking for options that have less than 450 mg of sodium per serving—or just look for the ‘Dietitian’s Choice’ logo! Protein: Plant-based products must have comparable protein, right? Not all animal alternatives are created equal when it comes to protein. For example, soymilk has 7 grams of protein per cup compared with almond milk which only has 1 gram. If you are purchasing a milk-alternative for protein, we suggest looking for a product with at least 6 grams of protein per serving. If you are purchasing a meat-alternative, we suggest looking for the ‘Dietitian’s Choice’ logo on the shelf-tag. The plant-based protein category is ever evolving. While these foods can fit into a balanced diet, it is important that shoppers recognize that just because a product is labeled ‘plant-based,’ it doesn’t necessarily mean it’s more nutritious! Use the tips above to help you find plant-based foods that fit into your lifestyle! And don’t forget—fruits and veggies are plant based, too! #HaveAPlant Happy & healthy eating! Emily, MFCS, RD, LD 1. Schroeder, B. (2019, June 18). Plant based food products started with milk, now taking on meat, what’s next? Retrieved from https://www.forbes.com/sites/bernhardschroeder/2019/06/18/plant-based-food-products-started-with-milk-now-taking-on-meat-whats-next/#6b4f2a2821da 2. Olayanju, J. (2019, July 30). Plant-based meat alternatives: perspectives on consumer demands and future directions. Retrieved from https://www.forbes.com/sites/juliabolayanju/2019/07/30/plant-based-meat-alternatives-perspectives-on-consumer-demands-and-future-directions/#7a510e266daa 3. Gelsomin, E. (2019, August 8). Impossible and Beyond: How healthy are these meatless burgers? Retrieved from https://www.health.harvard.edu/blog/impossible-and-beyond-how-healthy-are-these-meatless-burgers-2019081517448...
The Importance of Fruits and Vegetables for Preventing and Managing Diabetes
November 1, 2019
November is National Diabetes Month and between our Registered Dietitians and our team of Pharmacists we have just the resources you need to help prevent and manage diabetes. Preventing Diabetes with Fruits and Vegetables A well-balanced plate full of great nutrition includes fruits and vegetables which provide fiber, vitamins, and minerals. One way to help prevent diabetes is to be sure ½ your plate is full of fruits and vegetables. Remember, all forms of fruits and vegetables can be great choices. Here are a few tips: FRESH: All fresh fruits and vegetables are great options. Be sure to get a variety! FROZEN: Choose frozen fruit with no added sugar and frozen vegetables with no added sodium CANNED: Choose canned fruit in 100% juice and canned vegetables with no salt added. For canned vegetables and beans drain and rinse them for 2 minutes to remove additional sodium. DRIED: Choose dried fruit with no sugar added Managing Diabetes with Fruit and Vegetables Individuals who are on a diabetic friendly diet should focus balanced carbohydrates. Yes, fruit and some vegetables contain carbohydrates, however they still contain fiber, and plenty of vitamins and minerals. We still need carbohydrates- but the type and the amount are very important. Be sure to talk with your doctor or registered dietitian regarding how many carbohydrates you should have at each meal and snack. Once you have additional guidance from your doctor or dietitian regarding how to balance carbohydrates at each meal and snack, be sure to check out all our great resources from our team of Registered Dietitians! Our resources can all be found at Celebratemore.com/dietitians and click on Resources. For questions regarding your medication, ask your pharmacist! Together with the correct medication and a carbohydrate-balanced diet you can be in full control of your diabetes. For questions, please ASK A DIETITIAN Wishing you a happy and healthy holiday season, Amy, RD, LD...
Kick Off the Fall Season with a Fresh Start
October 1, 2019
Kick Off the Fall Season with a Fresh Start Hi! Hey! Hello! It’s October, which means we are officially in the season of changing leaves and apple cider. Fall is often associated with back-to-school or a fresh start—even long after we are out of school. If you are looking to make small changes this Fall with your health—we have you covered. I have 4 simple tips for you to help you meet your 2019 Fall goals! People often ask me what the best detox or diet is. If I am being honest, I’m not a fan of either. Usually I answer with something along the lines of eating more nutritious foods and listening to the body. My answer never seems to get the reaction I hope for; don’t people want to be told they can eat REAL food instead of endless rice cakes and shakes that never seem to satisfy hunger? With everything at our fingertips these days, it seems like a quick-fix is always within arm’s reach. Sorry to break it to you, but quick fixes when it comes to nutrition, especially weight control, never end up the way we hope. My theory is that we need to make lifestyle changes for eating habits to be sustainable. Small, SIMPLE, changes can have a huge influence on your health and affect the way you feel! Let’s talk about 4 of my favorite simple fixes that will leave you feeling healthier and happier! 1. Forget calorie counting Focusing on only calories can lead to unhealthy habits, such as taking attention away from overall nutrition. If you are watching your weight, look for other ways to make sure your body is getting the nourishment it needs. My favorite way two ways? 1. Try adding a fruit and/or vegetable to every meal and snack! Not only does this help you meet your recommended 5 servings of fruits and vegetables per day, it also is a fantastic way to nourish your body and increase satiety. 2. Intuitive eating. Before, during, and after eating, check in with your body’s natural hunger signals. You can use a basic scale from 1 to 10, 1 being you haven’t eaten all day and 10 being you feel like you just ate a Thanksgiving dinner. The goal is to stay between 3 and a 6 at all times. Are you eating because you are truly hungry, or are you bored, stressed, sad, or happy? It does take practice, but the better you get at eating based on what your body is telling you, the less you will overeat. 2. Don’t skip meals Skipping meals can promote overeating later in the day, which can potentially result in weight gain. When you eat at least 3 meals per day, you are more likely to be able to focus on your hunger cues, keeping your blood sugar balanced. Try your best to eat breakfast or a small snack in the morning, including a fruit and/or vegetable. This will provide you with the energy you need to start your day off right! 3. Don’t eat boring food People often associate healthy with boring salads, dressing on the side. I am here to proudly say that’s not the case! Do eat your fruits and veggies, but prepare them in a way that you enjoy! Throw them in the oven or on the grill with a drizzle of olive oil. Now that’s a game changer! Find ways to make more nutritious choices that work for you. I promise that eating healthy can taste good! 4. Kick the added sugar Hands down, added sugar is one of the most problematic foods when it comes to weight gain, high blood sugar, and high triglyceride levels. Added sugars add calories to the diet without adding any substantial nutrition. The American Heart Association recommends that men consume no more than 36 grams and women consume no more than 24 grams added sugar per day…about the amount in 1 can of soda. Let’s discuss the difference between natural and added sugar: Naturally occurring sugars like lactose (milk sugar) and fructose (fruit sugar) are completely natural and shouldn’t be a concern for most people. Sucrose (honey, cane sugar, etc.) is used to add sweetness (added sugar) to foods like cakes, cookies, salad dressings, pasta sauces, and many other commonly consumed products. Incorporate more foods in your diet that naturally contain sugar like dairy, fruits, and vegetables! And lastly, look for products with little or no added sugars! Happy and Healthy Eating, Emily...
Family Mealtime is a Must
September 1, 2019
Family Mealtime is a Must If you had 1 more hour in your day, what would you do with it? Perhaps you take that hour and dedicate it to having one more meal at home with your family. September celebrates National Family Meals Month™ and we’re excited to join the #familymealsmonth movement with many others around the country. Currently, adults say they eat about 59% of their meals together.1 Parents, specifically, express wanting to do so more. Among parents who say they miss some dinners during the week, 86% say they are taking steps to eat with their child more.1 Eating together is worth the effort. Family mealtime is associated with physical, social, and mental health benefits. In fact, regular family meals are linked to the kinds of outcomes that we all want for our children: higher grades and self-esteem, healthier eating habits, and less risky behavior. And eating at home can be a win-win for both your pocketbook and your waistline, with research showing that people who eat more home-cooked meals consume about 130 fewer calories per day, on average.2 As the school year starts up again and we get back in a routine, make the effort to enjoy family meals throughout the week. Need ideas? Check out our Meals In Minutes Cookbook for great family recipes that can be made in 30 minutes or less! We also have many other meal ideas on CelebrateMore.com/dietitians. Want a chance to win some FREE GROCERIES to help you celebrate #familymealsmonth!? Here’s how: Snap a photo of your family meal Share on Facebook or Instagram! Tag us and use the hashtag #familymealsmonth @MoreFreshIdeas @CobornsGrocery | @CashWise | @MarketplaceFoodsInc Happy National Family Meals Month! Amy, RD, LD 1. FMI Foundation. Power of Family Meals 2017: Desires, Barriers and Directions for Shared Meals at Home, 2017. Accessed at: https://www.fmi.org/docs/default-source/familymeals/fmi-power-of-family-meals-whitepaper-for-web.pdf?sfvrsn=13d87f6e_2 2. Wolfson, J. and Bleich, S. Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition, 2014....
Have A Plant™ in the Shape of Fruits and Vegetables
August 1, 2019
Have A Plant™ in the Shape of Fruits and Vegetables What’s the biggest trend hitting school lunch boxes this school year? Plant-forward options, encouraging kids to fill up on the beautiful colors, amazing flavors, and new food adventures the plant world has to offer. Fruits and vegetables are claiming their rightful place at the foundation of plant-forward eating habits. During August, the Coborn’s Dietitian Team is encouraging all kids and families to Have A Plant™ – in the shape of more fruits and vegetables – to enjoy the beneficial role they play in a happier, healthier lifestyle. That’s right, according to the Produce for Better Health Foundation, market research suggests eating fruit and veggies every day of the week can help improve happiness, life satisfaction and emotional wellbeing.1,2 Here are some tips to help the kids in your life Have A Plant™, in the shape of fruits and vegetables: Pick a Color Theme. Kids love a color scheme and silliness is sure to ensue when kids open a Go Green lunch box filled with green veggies (think cucumber spears, asparagus, broccoli, celery) and our Tasty Tofu Spinach Dip. Include green napkins and silverware to extend the theme. Add Unfamiliar to Familiar. Kids are more likely to try a new food item, including a fruit or vegetable, when used in a meal they love or with other foods that are their favorites. Add zucchini noodles to a pasta dish, sliced radishes, kale or mango to tacos, or arugula, mushrooms or bell peppers to pizza. Revamp a Favorite. Smoothies are a go-to for mornings on the run or after school snacks. Increase the amount of fruits and vegetables included and pair with other nutrient-dense ingredients for a high-powered, smile encouraging option. Our Strawberry Papaya Smoothie includes three fruits plus tofu – a plant-based food that adds creaminess and takes on the flavors of foods with which it’s paired. Create Pairings. Most often we eat foods in combination, and pairing produce with other nutrient-dense foods can balance flavor, texture and nutrition. In our featured recipes, tofu – another plant-forward food – is the pairing. When used in dips, tofu’s creaminess balances the crunch of vegetables. In our smoothie, tofu adds plant protein to fruits’ vitamins and fiber. Pairing with other nutrient-dense foods – as we’ve done in these recipes – can be an effective way to work towards the goal of eating fruit and vegetables at least one more day each week and increasing happiness. For more plant-forward recipes and information on tofu, visit House Foods Website. From us and our friends at Produce For Better Health, happy and healthy eating! Coborn’s Dietitian Team...
Comfrey Farms Duroc Pork
July 21, 2019
GROWN LOCALLY. KNOWN GLOBALLY as the Best Pork in the U.S. Comfrey Farm CERTIFIED DUROC is Now at Coborn’s, CashWise and Marketplace. Read the Authentic Story. Taste Deliciousness. In his 20s he gets almost as good as his father at making the rounds before the first light of dawn shows itself to the fields, sky and farm animals. All are hungrily ready to consume the sun’s boundless energy and make the most of the gift of a new day. By mid-day, he is already soaked in sweat; muscles fatigued from work not recreation; carrying the worry and burden that comes from keeping prized, pedigreed pigs fed, watered, sheltered, comfortable and in the very best of health. There’s always that moment every day (or at least once each week) when the Comfrey Farm Duroc pig farmer—otherwise known as “grower,” “producer,” or “caretaker”—pauses with gratitude and pride. He and his family, those who have gone before him and the sons, daughters, brothers, nieces and nephews who now stand before him, working side-by-side, could have chosen an easier, quicker, and less costly route. But then they would just be making a living and not living a dream. The dream to be a different kind of pork producer, one focused on delivering the absolute best. Less than 150 miles away is the Comfrey Farm Prime Pork pig barn and pork packing plant in Windom, MN. They will accept Durocs from its four family farms, giving them the same care and respect as the growers. Truly wholesome, natural food does not come easily or thoughtlessly. The barn was designed in collaboration with Dr. Temple Grandin to accommodate the animals in a stress-free environment for rest and roaming. The newly overhauled plant incorporates every necessary detail to live up to the promise of giving an extraordinary eating experience to flavor-seekers. It features bright, lofty spaces with highly automated robotics and temperature control, which keeps the food and workers safe while preserving the ruby-pink color and freshness of the pork. It also showcases the craftsmanship of more than a hundred skilled butchers on the floor—mothers, fathers, los jóvenes, on their feet day after day, masterfully cutting each piece of meat with the talent of an artist and the eye of an inspector. How could this daily grind be satisfying? One taste will explain. Satisfaction comes from the consumer who calls to say she has been craving this indescribable real pork flavor since she was a child five decades ago. And from the butcher who said he has been selling pork for more than three decades and has never tasted anything more delicious than this Comfrey Farm purebred Duroc pork. This is living our dream. We sincerely thank the entire Coborn’s family of employees and shoppers for warmly welcoming us. We invite you to experience and enjoy, time and time again, our all-natural DUROC pork on your fork. Please, be in touch with us. @comfreyfarmprimepork | comfreyfarmpork.com ...
Cauliflower Has Some Competition!
July 4, 2019
I don’t know about you, but I see literally everything these days made from cauliflower including crackers, wings – yes even wings, gnocchi, tots, pizza crust and of course the riced cauliflower. You name it, I’m sure it exists. This trend has been around for a while, and we still get many questions about it as more of these plant-based products make their way to grocery store shelves. It was initially started by the low carb movement as a way to reduce carbs (i.e. instead of rice choose riced cauliflower to go from carbs to no carbs). As a dietitian, I LOVE the fact that we are adding another veggie to the plate in so many creative and fun ways! I mean turning cauliflower into wings – that’s pretty amazing. The flavors are quite impressive, too. However, I do want to course correct and be sure we are all on the same page that carbs are GOOD for us and that we do need carbs at every meal, including those of us with diabetes and those trying to lose weight. It truly is the number way that our body prefers to get energy and its most efficient for our bodies. The problem is when we are getting too many carbs and when we are choosing simple carbs as opposed to complex carbs (i.e. whole grains, fruits, starchy veggies, milk and yogurt). I tell clients that if they want to take part in enjoying all things with cauliflower, that’s great. I will definitely be cheering you on as you add another veggie to the plate, especially one that wasn’t especially desired prior to this trend. I love this rebirth of cauliflower, BUT please ensure that you are still getting carbs at that meal and of course those whole grains that are rich in iron, fiber, B vitamins and offering protein. What does this look like on the plate you ask? When doing riced cauliflower, I would recommend doing half riced cauliflower half whole grain brown rice or quinoa. And then still half you plate being fruits and more veggies with of course your serving of protein and dairy as illustrated on MyPlate. Or if you are doing mashed cauliflower instead of mashed potatoes (which are still very healthy; it matters about the portion and what you are adding to them that makes all the difference) again you could do half mashed potatoes, half cauliflower or the mashed cauliflower, but add a slice of whole grain bread to the meal. This way you are still getting in whole grains and complex carbs during your meals 😊 Finally, just because something is made with cauliflower doesn’t mean it is always healthier, it can have added sugar, added sodium and lots of fat for it to taste good. For example, mashed cauliflower with all the bacon and cheese- we all know its tastes amazing, however, keep in mind “everything in moderation,” 😉 It’s best to always check the shelf tag for that ‘Dietitian’s Choice’ label indicating that it is a better for you option. Cheers to making veggies cool and fun!!! Who knows what the next vegetable trend will be, perhaps cabbage? Who knows! More and more we are seeing consumer interest move towards more plant-based foods, bolder flavors, and overall healthy eating and gut-health are top of mind. Always remember that as trends change and new eating patterns appear in the media, ask our team of Registered Dietitians to give you the science-based research to help you know what truly is best for you and your personal health. You can count on us to keep you updated and well informed!! Peace and Wellness, Ashley...
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