7 Egg Label Claims You Need to Know

For the first time in more than 50 years, eggs could be sold in a new healthy light and not with a cholesterol warning. This all depends if the Dietary Guidelines Advisory Committee files its springtime report with USDA and HHS (after the public comment period), and sticks to its decision to no longer caution against eating foods that contain cholesterol.

Either way, eggs are great any time of the day; for breakfast, lunch or dinner or even a quick snack, they provide a ton of nutrition for low cost, and they don’t take long to prepare. So what kinds of eggs should you choose? Here are some of the different ways eggs are marketed in the US:

• Cage-free or free-roaming: Over 90 percent of hens are raised in cages that are between 48 and 68 square inches. Birds that are cage-free or free-roaming are not caged; however, they likely were still raised within the confines of a small building and generally do not have access to the outdoors. So this is a distinction without much of a difference.

• Certified humane: For a farm to make this claim, it must meet specific criteria: The hens may not be caged; their feed must be vegetarian and contain no antibiotics; and the birds need to live in a natural environment that allows for behaviors like preening and scratching.

• Fertile: These are eggs that, when incubated, will develop into chicks. They are no more nutritious than other eggs and are usually priced higher than others. Usually fertile eggs are cage free and come from hen houses where roosters roam as well; some consumers believe this is a more natural habitat.

• Grass-fed/Pastured: There is no USDA-approved definition of this term when it comes to hens. Farms touting grass-fed egg laying hens claim their hens are as close to being “wild” as possible. Grass-fed hens are usually allowed to roam freely and so they eat a variety of things found in their natural habitat: grass, bugs, and whatever animals they might catch and kill. All of these (individually and together) contain adequate protein. (Including vegetation) Because this term is not USDA regulated, if you are interested in purchasing grass-fed eggs it may be best to get to know your farmer and their farming practices.

• Hormone free: The use of hormones in poultry has been banned since the 1960s. So by law, all eggs are hormone-free. If a carton offers this claim alone, it’s a waste of money if it costs more.

• Natural: This is another meaningless term. According to regulations from the U.S. Department of Agriculture and the Food and Drug Administration, no additives or colors can ever be added to eggs.

• USDA-certified organic: This means that the hens have eaten only organic feed and grain grown without fungicides, herbicides, commercial fertilizers, and pesticides and that their diet hasn’t contained any animal or poultry by-products. The hens also have not been given any antibiotics or growth hormones, and they’ve been allowed access to the outdoor.

So what are the best eggs for your nutrition buck? Look for pastured eggs or those that have access to the outdoors (although this is no guarantee); also get to know your local farmers and find out how their chickens are raised – this is your best bet for the best nutrition and for supporting your local economy and community.

According to Mother Earth News, one (of many) study demonstrated that free-range or pasture-raised chicken eggs have four to six times more vitamin D (one of the only natural sources), three times more vitamin E, two-thirds more vitamin A, one third less cholesterol, and seven times more beta carotene. They also have two times more omega-3 essential fatty acids, and some would say a better taste. Buying eggs from a local farmer also ensures their freshness, you know they were produced only days before.

In any case, eggs are a great all day long and all year round!

[via Supermarket Guru]

8 Healthy And Delicious Take-To-Work Snacks

These nutritious treats on crackers are going to annihilate your midday junk food cravings and show NO REMORSE.

Most healthy snacks offer very little textural contrast — they’re either all smushy, like smoothies and oatmeal, or all crunchy, like pretzels and granola bars. Having a little crunch with a little something creamy is more satisfying. I like crispbread crackers (like this) for the task because there is just the right amount of surface area to make things interesting without overdoing it. Their size also gives you a nutritional assist in the moderation department.

There are many brands of crispbread crackers, but one Swedish brand in particular (Wasa) is easy to find and has lots of variety, like sourdough, multi or whole grain, and sesame. All are attractive options as they are low in calories and fat but high in fiber, and they are often recommended by nutritionists as a satisfying, moderate snack. Really, it’s a crunchy, hearty alternative to sandwich bread.

3 TIPS FOR HEALTHY SNACKING AT WORK

1. Keep an arsenal of snack enhancers at work so you are not schlepping stuff back and forth.

• small bottle of good olive oil
• kosher salt
• nice pepper grinder
• honey
• small jar of cinnamon

2. Keep a few tools at work too.

• cutting board
• cheap paring knife

3. Pack smart.

• Pack your crispbread in Tupperware to keep it from cracking. You may even want to wrap it in plastic wrap so other ingredients in your snack pack don’t get moisture on your cracker. Wet crackers are the worst.

1. Apples and Honey with Nut Butter

Pack a whole apple in your bag. Smear peanut, almond, cashew — whatever butter you are into — onto your crispbread. Drape a small sheet of plastic wrap over the nut butter so it doesn’t smear all over, then pack it up. At snack time, thinly slice your apple, and drizzle with honey and cinnamon, which you hopefully have at work. You can substitute the apple for a banana to mix things up.

2. Avocado and Mozzarella

At home, slice your fresh mozzarella and wrap in plastic wrap. Pack your crispbread and a whole avocado to go. When you are ready to eat, slice your avocado. Top the crispbread with the mozzarella, add your sliced avocado, drizzle with olive oil, and season with kosher salt and pepper.

3. Hummus, Carrot, and Cucumber

Before work, use a vegetable peeler to make long strands with your carrot and cucumber and pack in a plastic baggie or container. Pack your crispbread and a container of hummus. When ready, spread your hummus on the crispbread and lay down those carrots and cukes.

4. Egg White Salad

This is a good one to plan the night before. Hard-boil 2 eggs (place in a small pan, cover with cold water, and bring to a boil. Turn off heat, cover with a lid, and let stand for 12 minutes. Drain the water, then place eggs in a bowl of ice water to cool.) Peel the eggs and then, using the whites only, chop them up and put into a small bowl. Add 1 tablespoon Greek yogurt, 1 teaspoon Dijon mustard, 1 teaspoon chopped fresh dill, and a pinch of salt and freshly ground pepper. Stir to combine.

Load the egg white salad into a container and pack your crispbread separately. Spoon over crispbread at lunchtime.

5. Dates and Goat Cheese

Cut up some goat cheese and place into a container. Throw in some chopped dates and sliced almonds, separated from the cheese by a plastic baggy. Pack your crispbread to go. Ready to eat? Smear the goat cheese on to your crispbread, top with dates and almonds, and drizzle with honey from your stash.

6. Tomato and Feta

Slice some tomatoes and place them in your container, then cover with plastic wrap. Crumble some feta into a pile in your container and sprinkle with dried oregano or Italian herbs. Pack your crispbread separately. When you get hungry, top your crispbread with tomato, feta and herbs, and drizzle with your stashed olive oil and freshly ground pepper.

7. Pineapple and Chipotle

At home, slice your pineapple (or you can use canned slices in juice), and scoop out ¼ cup cottage cheese. Place both in a container and sprinkle with a pinch of chipotle powder. Pack up your crispbread separately. Don’t assemble this one until you are ready to eat or you’ll have a sad, wet cracker. :(

8. Strawberries and Spice

At home, slice up some fresh strawberries and place in a plastic container. Spread a tablespoon of cream cheese on your crispbread and sprinkle with nutmeg, cinnamon, or vanilla salt. Wrap it in plastic wrap and pack in the container. When the time is right, layer the strawberries over the crispbread.

[via Buzzfeed]

5 Studies That Link Science Behind the Benefits of Organic

Benefits to Public Health

A new study published in the International Journal of Environmental Research and Public Health concluded that eating an organic diet can contribute to human well-being. The research was led by Swedish University of Agricultural Sciences-based Dr. Jan Johansson, who reviewed current research on the effect of organic agriculture and crops on public health.

Finding a clear health advantage of consuming organic, her team states that "both animal studies and in vitro studies clearly indicate the benefits of consumption of organically produced food instead of that conventionally produced."

The increased phenolic compounds and lower pesticide residues found in organic produce could partially account for these benefits, but the study also points out that the significant advantages of organic cannot be explained by these variables alone. Researchers suggest that synergistic effects between various constituents within organic food are likely to be part of the reason it's more beneficial to public health than conventional products.

Reduced Pesticide Exposure

A new study published in the journal Environmental Research found that eating an organic diet for a week can reduce a person's pesticide exposure. The research was led by Dr. Liza Oates, who examined pesticide metabolites in the urine of 13 individuals who consumed a diet of at least 80 percent organic over seven days, and conventional food for seven days.

Dr. Oates’ team found that the total pesticide metabolite levels were reduced by as much as 96 percent by eating organic, with an average reduction of 50 percent. This study shows that eating an organic diet can reduce exposure to chemicals that have been associated with health risks. As stated by Dr. Oates, “Recent studies have raised concerns for the health effects of these chemicals even at relatively low levels.”

It’s nice to see a study showing that choosing organic can make a significant difference in your exposure levels.

Nutritional Benefits

A new study published in the British Journal of Nutrition shows conclusive evidence that organic crops, and the food made from them, are healthier than their conventional counterparts. In this study, researchers conducted a meta-analysis on 342 peer-reviewed publications looking at the health benefits of organic agriculture and found that organic crops have higher antioxidant levels, lower cadmium levels and less pesticide residues than non-organic crops. They found that organic crops had significantly higher levels of antioxidants that have been linked to decreases in chronic disease risks such as cardiovascular disease, neurodegenerative diseases and certain cancers.

The study also found fewer pesticide residues and lower toxic metal levels in organic versus conventional food, and organic crops had on average 48 percent lower cadmium levels than conventional crops. Cadmium is a highly toxic metal that can cause kidney failure, bone softening and liver damage. It can accumulate in the body, so even at low levels chronic exposure is dangerous. The findings of this study strongly support the health benefits of organic food.

Neonicotinoid Pesticides Linked to Honeybee Die-Off

A new study published in the Bulletin of Insectology by Harvard researchers found further evidence of the link between neonicotinoid use and Colony Collapse Disorder (CCD), in which bees abandon their hives over the winter and eventually die.

This study was led by Professor Chensheng (Alex) Lu, an advisory board member for The Organic Center and associate professor of Environmental Exposure Biology at the Harvard School of Public Health. It supports his previous research, which found that 94 percent of hives exposed to low levels of the neonicotinoid imidacloprid died within 23 weeks of exposure. The new study added a second neonicotinoid called clothianidin to their observations. The researchers found that the same negative effects were associated with bee exposure to clothianidin as with imidacloprid. “We demonstrated again in this study that neonicotinoids are highly likely to be responsible for triggering CCD in honeybee hives that were healthy prior to the arrival of winter,” said Dr. Lu.

Organically Managed Soils Could Reverse Effects of Climate Change

The Rodale Institute has done some amazing science supporting the benefits of organic agriculture, and its new report, entitled “Regenerative Organic Agriculture and Climate Change,” maintains this high quality of investigation. The report takes an in-depth look at how farming systems affect greenhouse gas emission and illustrates the benefits that organic agriculture can have on climate change. Specifically, the publication focuses on the ability of soil to mitigate climate change when managed organically.

Findings include a decrease of annual greenhouse gas emissions by 40 percent if management of all current cropland transitioned to regenerative organic agriculture. Transitioning global pasture would add to carbon sequestration by 71 percent. “We could sequester more than 100 percent of current annual CO2 emissions with a switch to widely available and inexpensive organic management practices,” the report states.

[via newhope 360]

Top 5 Best Organic Foods for Weight Loss

Many Americans struggle with maintaining a healthy weight and lifestyle. Many of them have even tried multiple diets and lifestyle changes only to become frustrated with their weight and give up. Eating certain organic foods can actually help you lose weight.

Here are some organic foods that can help with weight loss and dieting.

Free-Range Eggs: Eggs often get a bad reputation because many people fear the cholesterol is too high. Thanks for recent research, eggs actually are a great way to start your day, especially if the eggs are free-range eggs. Eating eggs instead of a bagel in the morning leads to fewer calories consumed throughout the next 36 hours according to a recent study. With free-range eggs, more good fats like omega-3 fatty acids are consumed. Omega-3 fatty acids may help fight heart disease and Alzheimer's disease.

Organic Apples: Eating an apple every day really can help you lose weight. That's because those who ate an apple before a pasta meal consumed less than those who chose another snack, according to a study. Also the antioxidants in apples may also prevent a condition called metabolic syndrome. Metabolic syndrome is what many overweight Americans suffer for -- it gives them that "apple-looking" shape in their belly. So, eat apples to prevent looking like an apple in your belly.

Blueberries: Thanks to the antioxidants and rich in fiber content, blueberries are a great choice for a morning or afternoon snack.

Yogurt: Dieticians typically recommend yogurt to those on a diet because of its benefits. There are good carbs, protein and fats in a serving of yogurt. Thanks to yogurt dieters often find themselves satisfied and not craving snacks after eating it.

Green Tea: Even though it's not a food, green tea is a great option for refreshment. Even if you don't change your diet at all, studies have shown that green tea drinkers still lose more weight than people who don't drink it. There's also the natural energy that green tea gives you and this helps with a faster metabolism.

Other Helpers: Almonds are a great snack that can reduce hunger and it may even reduce the risk of heart disease. Try adding almonds to your daily snack or quick lunch. Also, try adding more beans and lentils to your diet.

[via Latin Post]

Easy Ways to Eat Seven a Day

A new study in the Journal of Epidemiology and Community Health found that adults who eat seven servings of fruits and veggies per day reduce their risk of premature death (e.g. from cancer and cardiovascular disease) by 42 percent. Find it challenging to eat your seven-a-day? Try these doable tips.

An apple a day? It might take a few more, according to a new study published in the Journal of Epidemiology and Community Health. After adjusting for factors including alcohol use, age, and physical activity, researchers found that adults who ate seven servings of fruits and veggies per day reduced their overall risk of premature death—particularly from cancer and cardiovascular disease—by 42 percent. Vegetable intake appeared to promote longevity the most.

Find it challenging to eat your seven-a-day? Try these doable tips.

Breakfast

• Top Greek yogurt with sliced strawberries and fresh raspberries.
• Stir 1 cup fresh blueberries into muffin or pancake mix.
• Mix chopped kale into your scrambled eggs.

Lunch

• Top cooked quinoa with sliced tomato and artichoke hearts. 
• Blend up a batch of chilled gazpacho with cucumbers, tomatoes, peppers, and more. 
• Top pizza with balsamic vinaigrette-dressed arugula.

Snack

• Mash half an avocado with salt and pepper; spread on toast.
• Pair lightly blanched broccoli florets with hummus.
• Spear cherry tomatoes, basil leaves, and small mozzarella balls onto toothpicks.

Dinner

• Sauté chopped or sliced red bell peppers, red onion, tomatoes, and cilantro; eat with soft corn tortillas.
• Add capers, chopped olives, and roasted eggplant to linguini.
• Drizzle carrots, beets, and parsnips with olive oil, salt, and pepper; roast until tender and serve with meat or fish.

[via Delicious Living]

Ten Great Health Benefits of Eating Cherries

Cherries are a nutritional powerhouse fruit with so many incredible health benefits. One cup of raw cherries has 87 calories, 22 grams of carbohydrates, 1 gram of protein and 3 grams of fiber. Enjoy them now while they are at their peak because their season is way too short.  Read on for some of the great health benefits of eating cherries.

Ten Great Health Benefits of Eating Cherries

1. Cherries, known as a “super-fruit”, are packed with antioxidants called anthocyanins which aid in the reduction of heart disease and cancer.
2. Cherries are one of the few food sources that contain melatonin, an antioxidant that helps regulate heart rhythms and the body’s sleep cycles.
3. Cherries are an excellent source of beta carotene (vitamin A). In fact they contain 19 times more beta carotene than blueberries and strawberries.
4. Cherries are rich in vitamins C, E, potassium, magnesium, iron, folate and fiber.
5. Cherries are referred to as “brain food”, aiding in brain health and in the prevention of memory loss.
6. Because cherries contain anthocyanins, they can reduce inflammation and symptoms of arthritis and gout.
7. Eating cherries reduces the risk of diabetes.
8. Cherries are a good source of fiber which is important for digestive health.
9. Cherries are a great snack or dessert choice important for weight-maintenance.
10. Because of their powerful anti-inflammatory benefits, cherries are said to reduce pain and joint soreness for runners and athletes after workouts.

[via Ingredients Inc]

Health Benefits of Wakame

Some of the health benefits of wakame include its ability to aid in weight loss, lower cholesterol, boost heart health, prevent cancer, boost energy levels, maintains hormonal balance, build strong bones, increase circulation, improve skin health, and protects infant health.

Introduction to Wakame

Wakame is a variety of seaweed that is commonly used in Japanese cuisine. Its scientific name is Undaria pinnatifida and although it is considered one of the most invasive species of seaweed on the planet, it is healthy and beneficial when added to any diet. In Japan, wakame is commonly used in soups and salads, as well as in the form of a side dish, like tofu. The taste is briny and salty, with a slightly sweet taste mixed in that flavors other foods in such a delightful way. Japanese sea farmers have grown this seaweed for hundreds of years, and it is beginning to gain popularity in other parts of the world as well, particularly in France.

However, the best thing about wakame, besides its taste and versatility, is the enormous amount of health benefits that it contains. Most of these health benefits come from the rich supply of vitamins and minerals contained in these delicate green leaves, as well as certain organic compounds that have only recently begun to be studied.

Nutritional Facts of Wakame

Wakame is a very important source of vitamins and minerals, including iodine, calcium, iron, and magnesium, as well as folate, vitamin A, C, D, E, K, and B2. Wakame also contains lignans and fucoxanthin, which have their own unique health benefits. Let’s take a closer look at some of these health benefits.

Health Benefits of Wakame

Weight Control: The extremely small amount of calories, carbohydrates, and fats in wakame are one reason why it fills you up without adding too many calories to your diet, but that isn’t the only reason why people turn to wakame to control their obesity. Researchers have discovered a compound called fucoxanthin in wakame that actually inhibits the accumulation of fat in the cells and stimulates fat oxidation. This unique compound, rarely found in vegetables, is the reason that wakame has its unusual brown color, because it also helps in photosynthesis.

Cholesterol and Heart Health: Along with its inhibitory affects on fat accumulation, fucoxanthin also stimulates the liver to increase its production of DHA, which is a particularly kind of fatty acid that actually lowers the levels of “bad” cholesterol in your system. This is the type of cholesterol commonly associated with atherosclerosis and artery blockage, so you are able to protect yourself from various heart diseases, as well as heart attacks and strokes by adding this brittle, salty seaweed to your soups and salads!

Circulation: The high content of iron in wakame means that it increases your production of red blood cells. Iron is an essential part of red blood cells, and higher levels means increased circulation in your cardiovascular system, which provides additional oxygen to essential parts of the body, boosts energy, increases the health of your skin, and speeds up the healing process of all the tissues and organs in your body!

Cancer Prevention: Although it might seem like an insignificant addition to your diet, wakame can actually help to protect your body from developing cancer. Iodine, which is an essential part of any diet, is very high in all seaweeds, particularly wakame. Iodine has been connected to lower levels of breast cancer, evidenced by the notable increase in Japanese men and women who turn to a more Western diet. Furthermore, the lignans found in wakame have also been linked to lower levels of breast cancer!

Energy Booster: Magnesium is an extremely versatile and useful mineral in our body. The high levels in wakame mean that this variety of seaweed can help our body transfer energy efficiently, regulate hormones throughout the body, and help our body produce and utilize protein, which is essential for almost every bodily function related to growth or repair.

Infant Health: Folate, also known as Vitamin B9, is extremely vital for pregnant women, as it has been consistently connected with lowered chances of neural tube defects in infants. Wakame contains significant amounts of folate, so pregnant women should add some Japanese dishes to their pregnancy diet!

Bone Health: Calcium is one of the most important minerals when it comes to protecting the integrity and durability of our bones. The high levels of calcium found in wakame help your body increase bone growth and speeds up repair, thereby preventing early onset osteoporosis and keeping you fit and active well into your old age!

Hormonal Balance: Iodine is the most important component of the hormonal balance in our body. It is an integral aspect of creating the thyroid hormone, which controls a number of processes throughout the body, and it is also necessary for the production of energy in the body. High levels of iodine in wakame have been praised around the world as a healthy, delicious way to keep your energy levels up and your hormones balanced.

A Final Word of Caution: Although the vast majority of the components in wakame are beneficial for your health, it does have a relatively high level of sodium, which isn’t the best choice for people already suffering from obesity or blood pressure problems. Sodium works against potassium to lower blood pressure, so be careful not to overdo it on the wakame in your meals. Other than that, enjoy this delicious Japanese delicacy!

[via Organic Facts]

10 Foods That A Nutritionist Always Has In Her Freezer

People often think that eating healthy takes way too much planning and preparation. Either they hate grocery shopping every week or don’t feel as though they have the time to do so. Luckily, the freezer can make your life much easier.

Here is a list of what nutritionist, Kristy Rao, always has in her freezer to ensure that she's eating healthy even when she doesn't have enough time to go to the farmers' market:

Frozen fruits and vegetables

This is key for always being prepared to make a smoothie, even when you haven't been to the grocery store in a while. One great thing about having frozen fruits and veggies on hand is that you often won't even be able to find the same organic fruits or vegetables unfrozen. I freeze ripe bananas myself and buy bags of raspberries, blueberries, strawberries, peaches, spinach and kale. In the summertime, I tend to have leftover watermelon, which I also freeze in chunks.

Ezekiel bread and muffins

Since I dont eat bread often, I keep it frozen. I take out a couple of slices or muffins at a time depending on how much I feel like having, so that the rest remains fresh. I choose Ezekiel bread because it's made with sprouted grains and beans and is fully organic. Although there's still gluten in this bread, it's still easier to digest than traditional bread.

Homemade popsicles

All you have to do is purchase BPA-free popsicle molds, blend up your favorite smoothie, and pour it into the mold to freeze. I recommend sweetening with honey or organic agave syrup.

Juice or coconut water ice cubes

I will fill my ice cube trays up with organic coconut water and freshly squeezed orange or apple juice to throw into my smoothies for sweetness. The orange cubes are also great to put into a glass of water for taste.

Organic, gluten-free waffles

I typically make my own and freeze for a rainy day, but you can also purchase these. They're one of my favorite treats for breakfast.

Oat and spelt flour

I never use white flour. These are great alternatives, and are best kept in the freezer to keep fresh.

Acai

I love making smoothies with unsweetened acai berry packs, and usually use half a pack for a smoothie.

Coconut ice cream

This is one of my favorite not-so-guilty pleasures, because you can get organic, non-dairy and low glycemic coconut ice cream. It's perfect for a treat that won't make you feel terrible!

Blue-green algae

I know it sounds scary, but blue-green algae is extremely good for you, and you won’t even taste it in your smoothie!

Dark chocolate

How could I possibly risk running out? I always buy an organic bar with 70% or more cacao content.

[via Mind Body Green]

6 Food Myths Debunked

Don't completely ditch fat-free dressings, and feel free to eat some white vegetables.

Nutrition advice comes so fast and furious, sometimes it’s hard to keep track of what’s good and what’s bad for you. And oftentimes when that advice is boiled down to a hard and fast rule, that rule becomes, well, slightly untrue. So TIME asked some nutrition experts to identify the more common food myths we hear, and the truth behind them.

MYTH: Microwaving foods kills nutrients

Microwaving is actually among the more preferable ways of keeping all the good things in foods like vegetables intact. Boiling can leech out valuable vitamins and minerals, but because microwaving heats up food without using a lot of water, it helps foods to stay nutrient-packed.

MYTH: The more grains, the better

While grains are certainly preferable to refined white flour because they contain more fiber and vitamin B, don’t fall into the multigrain trap. Just because a product has multiple different grains doesn’t mean those grains aren’t processed and stripped of many of the good things you want from them. “In processing grains for convenience, you’re potentially losing the nutrients and changing the degree to which they are absorbed,” says Nicolette Pace, spokesperson for the New York State Dietetic Association.

Check the label and look for the word “whole” before any grains listed. And make sure the whole grains are the first thing among the ingredients, which confirms that they make up the most important part of the food.

Another clue is the fiber content. “If you’re seeing than an 11-cracker serving contains 1g of fiber, there’s probably not a lot of whole grain in there,” says Pace.

MYTH: Fat-free salad dressings are healthier

Fruits and vegetables have fat-soluble nutrients that need fat in order to work–like the lycopene in tomatoes, which has been linked to lower cancer and stroke risk. Opting for a fat-free dressing may deprive you of those benefits. Try olive oil-based options instead, or add avocados and nuts, both of which contain healthy fats, to your salad instead.

MYTH: Avoid white vegetables

Nutrition experts advocate for colorful foods – the brighter, and more diverse the rainbow on your plate, the better. And that’s still true; carrots and strawberries are high in beta carotene, an important antioxidant that fights damaging inflammation in cells, and dark green produce is a rich source of antioxidants, fiber, calcium, and vitamins like C and K.

But that doesn’t mean that their white cousins are nutritional failures. In fact, cauliflower, garlic, onions, mushrooms, and, yes, even potatoes are good sources of fiber, antioxidants, and potassium. And while the white potato has become tuber non grata for dieters, adding a moderate amount of potato to your diet won’t derail weight entirely. In fact, because it’s so full of fiber, a little goes a long way toward making you feel full and eating less overall. “It’s something you can use as a vehicle to build a meal,” says McDaniel. “If you add broccoli and little bit of cheese, it can be a satisfying meal for someone trying to lose weight.”

MYTH: Juice cleanses are cleansing

“People think juice cleanses are a good way to detox the body,” says Jennifer McDaniel, spokesperson for the Academy of Nutrition and Dietetics. “But I remind my clients that you have a built-in detox organ, the liver, and it’s very good at what it does.” It probably won’t harm you if you go on a juice cleanse for a day or so, but as a way to lose weight, it’s not such a good idea, since it deprives you of proteins and fats, and may lead to losing muscle.

MYTH: Coffee will only make you thirstier

While the caffeine in coffee is a diuretic, meaning it draws water out of your body, the amount of water in coffee means that overall, it can be a thirst quencher. Water is still your best option to stay hydrated, but don’t avoid coffee if you’re a regular java drinker because you think it dehydrate you.

[via TIME]

Becoming a Vegetarian: 7 Foods Your Body Needs If You Stop Eating Meat

By now, we all know that eating rib eye and pork chops isn’t good for our bodies or the environment. It’s an individual choice to go completely vegetarian, but many Americans are cutting back: From 2007 to 2012, American meat consumption plummeted by 12 percent. It’s recommended that protein make up 10 to 35 percent of our daily caloric intake. Essential amino acids, commonly consumed through meat and eggs, are necessary for digestion, growth, and body tissue repair. Having enough vitamin B12 proves even more difficult for herbivores: Important for energy conversion, the vitamin is mainly found in red meat and fish.

So how do we satisfy these nutritional needs without eating meat?

Hummus

Packed with flavor, this Middle Eastern dip kicks plain old chickpeas up a notch. Not only is it a low-cholesterol protein source; hummus has tons of fiber too. Most grocery stores carry a few ready-made varieties, but with some basic ingredients—tahini, olive oil, lemon, and garlic—it’s also easy to whip up in the kitchen.

Tempeh

Think of it as fermented, healthier tofu. Although tempeh is not as popular as its soy-based protein sister, in Indonesia it dates back to the 19th century. Having three times the amount of protein of tofu, it also contains vitamin B12, an essential nutrient for metabolism usually found in animal products.

Greek Yogurt

Thanks to the recent craze, Greek yogurt no longer carries the sad “food diet” rep. (Really, how healthy can all that added sugar be?) It has a creamier consistency, twice the protein, and half the carbs of regular yogurt. Opt for the plain type, of course, and add your favorite fruits for a tasty snack.

Edamame

Served as an appetizer in Japanese restaurants, edamame are a great source of protein. Don’t let the unfamiliar name fool you: Edamame are basically soybeans harvested just before ripening. They’re cheap, are easy to prepare (boil in water, and add a sprinkle of salt), and can be found in most freezer aisles. Feeling adventurous? Mix these baby soybeans in a stir-fry or a bowl of udon. 

Hemp Seeds

Chewy and nutty, hemp seeds are a perfect addition to yogurt and oatmeal. Unlike flaxseeds and chia seeds, they contain all of the essential amino acids—ideal for vegetarians and vegans.

Seaweed

Omega-3 fatty acids have many benefits, such as lowering risk for heart disease and cancer, and most people get their fix mainly through fish. But how do fish have so much of the good stuff, anyway? By eating seaweed. Many coastal communities have long relied on and consume it on a regular basis. And with seaweed’s growing popularity in the United States, many supermarkets already stock their aisles with the nutritious vegetable.

Quinoa

Sure, we’re all a little tired of hearing about the magical seed that is quinoa. That doesn’t make it any less wonderful. Cooked right, quinoa makes a great, fluffy substitute for carby grains like rice and oats. It’s packed with manganese, zinc, and iron, minerals more commonly consumed through shellfish. Also, it’s fun to say: kee-no-wah.

[via takepart]

White Asparagus & Blue Potatoes: Veggie Color Variations Explained

What's going on with that freaky white asparagus and neon-purple cauliflower? Believe it or not, this is creative agriculture at work — and thankfully doesn’t have anything to do with genetic modifications or additives. We investigated the science behind these natural phenomena, examining just how much the various color varieties differ in the way they’re farmed, their nutrition and their taste.

Purple and Blue Potatoes

You know those awesome bright blue potato chips Jet Blue serves on its flights? The Terra Chip company uses potatoes that really start out that blue. The vibrant color you see in purple and blue potatoes is due to healthy pigments known as carotenoids and flavonoids, which are associated with a reduced risk of cancer and a lower mortality rate from numerous diseases.

While all potatoes are nutritious — they’re a good source of complex carbohydrates, potassium, vitamin C, folic acid and iron — the more colorful ones contain the highest amount of carotenoids and flavonoids. Those blue Terra chips get their cool color from the flavonoids in particular.  According to Whole Foods, the darker the starchy yellow flesh of the yellow potato, the greater quantity of carotenoids, including beta-carotene — and in some cases, lutein.

White Asparagus

You may have noticed ghost-white stalks of asparagus at the market before. It looks exactly the same as its green counterpart but for the color — and nutritionally, they’re very similar. Though studies have shown white asparagus may contain fewer antioxidants than green, both kinds are a very good source of protein, vitamins A and C, folate and potassium.

White asparagus gets its color — or lack thereof — from the strange way it’s grown: It’s covered with mulch and plastic to block out all sunlight, so photosynthesis never occurs and the crop’s chlorophyll pigment never absorbs enough sunlight to turn it green.

While the taste of these two asparagus varieties is comparable, white asparagus has a slightly more delicate flavor, with thicker, bitter skin. 

Orange and Purple Cauliflower

Cauliflower breeders fairly recently discovered a way to drastically alter the color of the vegetable without genetically modifying it. It took decades, but they used traditional selective breeding to produce the unusually bright orange and purple varieties you’ve probably seen in stores.

Orange and purple cauliflower generally taste the same as white, but the different varieties vary in nutrients. Part of the reason orange cauliflower is orange is because it contains a high concentration of beta-carotene, a form of vitamin A contained in carrots, pumpkins and sweet potatoes that promotes healthy skin. In fact, the orange variety contains 25 times the amount of beta-carotene found in the normal white variety. 

Colorful Heirloom Tomatoes

If you’ve ever been to a farmers market, you’ve noticed that heirloom tomatoes barely resemble the ones you see in the grocery — they’re odd shapes and sizes, and they come in a range of colors. As you may have guessed, this is because the mass food industry realized that consumers prefer “pretty,” so they’ve altered their tomatoes to look as perfectly round and as intensely red as possible.

In order to produce tomatoes with that bright red color, tomato breeders bred them with a specific gene — unfortunately, this gene also diminishes flavor and results in tomatoes’ lower concentrations of carotenoids.

This is yet another reason — in addition to low cost, organic produce and helping local farmers — to go to the farmers market. Heirloom tomatoes might not look as perfect, but they offer more flavor and health benefits. 

Green, Red, Orange & Yellow Bell Peppers

We always want to grab the beautiful red, orange and yellow bell peppers when shopping for dinner ingredients, but we so often end up with green bell peppers because of the price. It turns out there’s a very logical reason green bell peppers are cheaper than their colorful counterparts: They don’t take as long to grow.

The reason bell peppers come in different colors is because they’re harvested at different times, according to Whole Foods. Green peppers are plucked from the plant before they’re fully ripe. If left on the plant, they usually change to yellow-orange and then red.

This also explains the slight difference in taste. Because the pepper’s sugar content increases at the fruit ripens on the plant, the green varieties are the least sweet and have a sharper, almost bitter, taste.

All four colors have their own nutritional benefits: Green peppers are packed with chlorophyll; yellow peppers contain plenty of lutein and zeaxanthin carotenoids; orange peppers offer alpha-, beta- and gamm-carotene; and red peppers provide lycopene and astaxanthin (two other carotenoids).

[via Hella Wella]

Your Top 10 Superfoods

When it comes to ditching unwanted pounds, these key ingredients are as powerful as they are tasty. Add them to your plate to lose weight!

Wild Salmon

Slimming superpowers: The fish's omega-3 fatty acids could help you fight flab more effectively. They alter the expression of certain genes, shifting your body to burn fat rather than store it.

The amazing proof: In a study analyzing the diets of 35,000 women, published in Public Health Nutrition, those subjects who ate oily fish such as salmon two to four times per week had the lowest basal metabolic indexes, a common measure of body fat.

Apples

Slimming superpowers: This fruit's 4 to 5 grams of fiber not only are filling but also help ferry out some of the fat and calories you take in from other foods.

The amazing proof: People who ate an apple 15 minutes before lunching on cheese tortellini consumed 187 fewer calories in total than those who snacked on nothing beforehand, a study from Penn State University in University Park determines. How about them apples?

Quinoa

Slimming superpowers: A complete protein, quinoa has all the essential amino acids needed to build metabolism-revving muscle.

The amazing proof: Reduced-calorie dieters eating about 115 g of protein daily lost 22 percent more fat after four months than those who ate 70 g per day, The Journal of Nutrition reports.

Lentils

Slimming superpowers: These legumes are rich in resistant starch (RS), a carbohydrate that may encourage fat burning and shrink fat cells.

The amazing proof: When study participants enjoyed a meal with 5 g of RS—about what you get from 3/4 cup cooked lentils—they burned 23 percent more fat over 24 hours than when they had a meal without the starch, researchers at the University of Colorado in Denver say.

Olive Oil

Slimming superpowers: Healthful monounsaturated fats found in olive oil could potentially switch on genes related to fat burning and storage.

The amazing proof: Dieters on a low-cal plan emphasizing monounsaturated fats, protein and complex carbs lost almost double the weight that dieters who ate the same calories but less total fat and protein and more carbs lost, a study in the Archives of Internal Medicine reveals.

Eggs

Slimming superpowers: The breakfast staple is loaded with choline, a compound known to help block fat absorption.

The amazing proof: After eight weeks, dieters who ate two eggs, toast and jelly for breakfast five days a week lost 65 percent more weight than those who had a same-calorie bagel breakfast without eggs, according to a study in the International Journal of Obesity.

Yogurt

Slimming superpowers: Lowfat and nonfat Greek and regular yogurts contain 20 percent or more of your daily calcium needs. The mineral slows production of cortisol, a hormone that encourages belly-flab buildup.

The amazing proof: People on a low-cal diet that included yogurt lost 81 percent more belly fat than those on a similar but no-yogurt plan, a study from the University of Tennessee at Knoxville concludes. This dairy is a must-do.

Sweet Potatoes

Slimming superpowers: These spuds have RS, the same carbs found in lentils that may turn up the body's fat-scorching furnace. RS may also increase production of peptide hormone compounds that signal the brain to stop eating.

The amazing proof: After a breakfast and a lunch containing RS, subjects ate about 10 percent fewer calories over the next 24 hours compared with when they had similar meals with a placebo, research from the University of Surrey indicates.

Kiwifruit

Slimming superpowers: A large kiwi has 84 milligrams of vitamin C—more than a day's quota. C helps form carnitine, a compound that transports fat into cell mitochondria, where it's burned for energy during exercise.

The amazing proof: People with low blood levels of C burned 10 percent less fat per pound of body weight while walking than did those with normal levels of C, a study at Arizona State University in Mesa shows. But when subjects got a dose of C, their fat burning increased fourfold.

Edamame

Slimming superpowers: The green soybeans supply 17 g of protein per cup, and your body torches more calories digesting protein than it does processing carbs and fat.

The amazing proof: Researchers from the Federal University of Vicosa found that people burned about 70 more calories per day when their A.M. meal contained soy protein versus other types of protein. Cool beans!

[via Self]