Nutrition Articles

Clean Eating 101: Ways to Detox Your Food

Nearly every day we hear about our foods and how they are becoming laced with synthetic ingredients.  If you want to avoid these synthetic ingredients, you need to learn how to detoxify the foods you are eating and choose healthier foods.

Here are some suggestions to detoxify and eat healthier this year:

• Clean your Produce.
• Avoid cans as much as possible.
• Choose Whole Foods.
• Shop for Safer Seafood.
• Watch your Animal Fat Intake.

In the News Celebrating World Vegan Month– Part II

(continued from Part I…)

Label reading and label awareness is especially important for those who follow a vegan diet. This is also very important to those who have animal-specific allergies. The Vegan Society suggests that everyone read labels and re-read labels, as over time ingredients of even your favorite foods may change. 

There is a difference between vegan products and “free-from” products, so being food conscious is extremely important for those who follow a vegan lifestyle. 

So, what do vegans eat? (Besides the obvious vegetables!) 

Essentially, vegans eat everything and anything that comes from plants: fruits, vegetables, nuts, beans, grains, seeds, and pulses. 

What about eating out as a vegan? 

Any chef worth their salt will be able to rustle up something vegan for you from ingredients they already have in the kitchen - and if you ask nicely, many will rise to the challenge of creating tasty vegan mains and decadent desserts. Contact them in advance so they’re not put on the spot. Be prepared to help them out with suggestions of easy vegan meals – some chefs need a little nudge to realize just how many of the delicious ingredients they use happen to be vegan anyway. 

Another thing that vegans need to do is find dairy replacements. Most stores these days offer “dairy-free” and vegan cheese, milk, yogurt, sour cream, ice cream and other foods that are safe to consume and in fact, tasty as their non-vegan counterparts.

In the News Celebrating World Vegan Month– Part I

Back in November 1944, founding members of The Vegan Society first coined the term “vegan” and for the past 80 years every November they celebrate World Vegan Month.

So this month we take a look into the culture of Veganism and talk about some of the ins and outs of this movement that has gained popularity over the past 80 years.

What is Veganism?

According to the Vegan Society, it is defined as “Veganism is a philosophy and way of living which seeks to exclude - as far as is possible and practicable - all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals.”

Those at the Vegan Society stress that veganism is not just about diet, but also a way of life. For example, vegans will not wear leather or suede and they will not use beauty products whose ingredients are derived from animals. 

When people follow a vegan diet, they often eat more fruits and vegetables and enjoy meals that contain more fiber and are lower in saturated fats. 

A vegan diet thrives off the following nutrients:

• Vitamin B 12
• Protein
• Omega 3 Fats
• Calcium
• Vitamin B
• Iodine
• Selenium
• Iron
• Zinc
• Vitamins K and A

(continued in Part II…)

Healthy Living Pumpkin Spice Latte Breakdown

One sure sign of fall isn’t the changing and falling leaves or the drop in temperature… it’s the Pumpkin Spice Lattes EVERYWHERE!

While they taste delicious, they can be one of the unhealthiest things you can drink all year. Here are some of the most popular brands that unfortunately aren’t good for your overall health. 

• Au Bon Pain Pumpkin Pie Latte – this latte packs 290 calories, 7 grams fat, 115 mg sodium, 49 grams carb, and 47 grams sugar. That’s 12 tablespoons of sugar!
• Krispy Kreme Pumpkin Spice Latte – this seasonal favorite contains 310 calories, 11 grams fat, 120 mg sodium, and 43 grams carbs.  The one saving grace of this drink is that these amounts are for the smaller size 12 oz cup.
• McDonald’s McCafe Pumpkin Spice Latte – people are “lovin’ it” but it’s filled with 340 calories, 10 grams fat, 51 grams carbs, and 160 mg sodium.  With 160 mg of sodium, that’s twice the amount of salt than a kid’s size French fries.
• Einstein Brothers Pumpkin Latte – this latte contains 370 calories, 10 grams fat, 65 mg sodium, 59 grams carbs, and 54 grams sugar.  With 59 grams of carbs, that is twice the amount of a bagel… maybe it’s time to rethink your beverage of choice!
• Starbucks Pumpkin Spice Latte – this is hands down the most popular fall drink of choice (come on, it had its own trending hash tag!) and it is filled with 440 calories, 8 grams fat, 280 mg sodium, and 63 grams carbs.  You would be better off eating a pumpkin cream cheese muffin – which contains fewer calories!
• Dunkin Donuts Pumpkin Latte – this latte contains 470 calories, 13 grams fat, 250 mg sodium, and 71 grams sugar.  And just because they offer three different flavors of pumpkin latte that doesn’t mean you are in the clear if you order one over another – they are all made up of the same nutritional content.  You would be better off eating three of their chocolate caramel donuts!

Eating Healthy Spotlight on: Pumpkins

• Many people do not know that pumpkins are made up of 90 percent water.
• Pumpkins also contain other great nutritional aspects including potassium and vitamin A.
• The bright orange color of pumpkins also tells us that they are a great source of the important antioxidant, beta carotene.

Recipe: Traditional Pumpkin Pie 

• 1 ¾ cups (one 15oz. can) unsweetened pumpkin puree
• ¾ cup light brown sugar, packed
• 2 teaspoons ground ginger
• 1 ½ teaspoons ground cinnamon
• ½ teaspoon salt
• 2/3 cup milk
• 2/3 cup heavy cream
• 3 large eggs
• 1 teaspoon vanilla extract

(For crust us a pre-made store bought crust or a homemade crust) In a small heavy saucepan, stir the pumpkin, brown sugar, spices and salt together until mixed.  Bring the mixture to a simmer, stirring constantly.  Reduce the heat to low and cook, stirring constantly, for 3 to 5 minutes or until thick and shiny.  Scrape the mixture into a mixer or food processor for 1 minute. With the motor on, add the milk and cream, mixing until incorporated completely.  Add the eggs one at a time, mixing just to incorporate, about 5 seconds after each egg.  When you add the last egg, also add the vanilla. Pour the mixture into the prepared pie shell.  Bake the pie for 50 - 60 minutes at 375 degrees.  

Recipe: Pumpkin Soup 

• 6 cups chicken stock
• 1 ½ teaspoons salt
• 4 cups pumpkin puree
• 1 teaspoon chopped fresh parsley
• 1 cup chopped onion
• ½ teaspoon chopped fresh thyme
• 1 clove garlic minced
• ½ cup heavy whipping cream
• 5 whole black peppercorns 

Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns.  Bring to a boil; reduce heat to low, simmer for 30 minutes uncovered.  Puree the soup in small batches (1 cup at a time) using a food processor or blender.  Return to pan and bring to boil again.  Reduce heat to low, and simmer for another 30 minutes, uncovered.  Stir in heavy cream.  Pour into soup bowls and garnish with fresh parsley.