Using in-season ingredients is a more sustainable practice, and it’s one of the things registered dietician nutritionist Carlene Thomas loves the most about fast, casual salad chain Sweetgreen. But though a big bowl of leafy greens, grilled meat, and colorful toppings sounds like the perfect recipe for a healthy lunch, you can still do some serious caloric damage at Sweetgreen.
“In general when you're salad shopping make sure you're not over-doing it on the salad 'confetti' like nuts and cheeses, which may push you over your daily recommended fat intake,” says Thomas. “Also keep in mind, Sweetgreen’s nutrition label only takes into account 'light dressing' amounts, so if you go for medium, add it up!"
Sweetgreen’s current seasonal menu brings power-veggies like kale and beets into play, so to read between the lines of healthy-sounding options, we asked Thomas to identify the healthiest and worst options on the spring menu.
Local Blue Cheese and Bacon Salad (620 calories): The organic mesclun, shredded kale, and roasted sweet potatoes can’t hold up against the caramelized onions, honey-glazed pecans, blue cheese (even though it’s local!), and bacon. "I love bacon but if I had to pick, this salad is definitely more in the treat category because of the toppings. At 620 calories, the thing to watch is the 405 calories from fat which come from the bacon and cheese as well as the pecans," says Thomas.
Roasted Salmon and Radish Salad (415 calories): It’s hard to argue with healthy ingredients like organic arugula, shredded kale, radishes, beets, carrots, and roasted salmon, all topped off with mustard-oregano vinaigrette. "This seasonal salad is the best pick, not because it has the lowest calories, but because of the composition,” say Thomas. “With a salmon topping that touts healthy omega-3 fats as well as a total of 21 grams of protein, you'll finally get your recommended seafood serving. This salad also has a nice ratio of fiber to total carbs to keep you full and your digestive system 'detoxed.'”
WHAT TO LOOK FOR
You can never over-do it on the colorful vegetables, but take it easy on carb, dairy, or nut toppings. “When you make your pick, make sure you have a source of protein like tofu, beans, fish or another meat to keep you full and satisfied,” says Thomas.
Carlene Thomas is the RDN, LD behind Healthfully Ever After in Georgetown.
If all goes according to plan, nutrition labels will be getting a big makeover, thanks to a proposal issued by the US Food and Drug Administration and First Lady Michelle Obama.
Yesterday the FDA announced its proposal to update the Nutrition Facts label in order to better reflect the latest health and dietary research and allow consumers to make healthier food choices. “You as a parent and a consumer should be able to walk into your local grocery store, pick up an item off the shelf, and be able to tell whether it’s good for your family,” Obama said in her announcement at the White House.
If the proposal gets approved, it would be the first time the labels have been updated since 2006. The Nutrition Facts labels first appeared on food packages 20 years ago.
The proposal is the First Lady’s latest efforts to prioritize healthy eating as part of her Let’s Move! initiative, which recently celebrated its four-year anniversary.
Here are some of the major changes proposed by the FDA:
• Include the number of grams of added sugar
• Increase the font size of number of servings per container and calories. The serving size requirements will be updated to reflect how much people actually eat today.
• Include information about certain nutrients the US population typically does not get enough of in their diets, such as potassium and vitamin D. Vitamins A and C will no longer be required on labels.
• Remove “calories from fat,” as “research shows that the type of fat is more important than the amount,” the FDA wrote in its proposal.
The changes will not go into effect immediately. The FDA is accepting public comment on the proposal for the next 90 days.
You already know vegetables are good for you. What you may not know, however, is that certain veggies—many that often get overlooked at the grocery store—contain the highest levels of detoxifying properties. We rounded up five vegetables that do the best job at ridding your body of toxins and bacteria and leave you squeaky clean and healthy.
Don’t just go for fennel seeds—the plant’s bulb, leaves, and stalks are rich in antioxidants, fiber, and potassium, too. Fennel is known for its anti-inflammatory, liver- and colon-protecting properties. The seeds are often used to ease digestive pain.
Artichokes contain some of the highest levels of antioxidants, coming in seventh on the US Department of Agriculture’s top 20 antioxidant-rich foods list. Studies show that the intimidating-looking vegetable also lowers cholesterol and relieves gastrointestinal problems.
They’re in the same family as kale and broccoli, so you can bet they contain plenty of health benefits, too. These greens are high in vitamins K, A, and C, and have been shown to outshine kale for cholesterol-lowing abilities. One cup contains more than five grams of fiber, which makes it a great source of digestive support.
There’s no denying kale’s powerful detoxing benefits. One cup of the leafy green contains 1,328 percent of your recommended daily value of vitamin K, more than 300 percent of vitamin A, and 89 percent of vitamin C. Studies strongly link kale to cancer prevention and heart health. (Also try: broccoli.)
The richly colored root contains betalains, phytonutrients that help detoxify and have anti-inflammatory and anti-aging properties. Note, however, that the longer you cook beets, the more betalain damage they incur. Stick to 15 to 20 minutes of steaming or boiling, and 45 minutes or less for roasting.
In 2012 we looked into our crystal ball and checked out what was in store for health and fitness in 2013. Our predictions were right on the mark, from the explosion of more themed races to the growth of Paleo dieters. Here, we anticipate seven trends to expect next year, from new exotic flavors in healthy dishes, to even more stylish workout clothes, to a new crop of running shoes that could change the face of the minimalist movement.
More exotic flavors
Step aside, Sriracha, there's a new spicy sauce in town. A recent survey conducted by Sensient Flavors says gochujang, a fermented Korean condiment, is going to be popular in 2014. Other flavors expected to rise in the ranks: rhubarb, green coconut, and burnt calamansi.
High-intensity interval training
The workout that involves short, high-intensity bursts of exercise is going to be the top workout of 2014, according to the American College of Sports Medicine. However, health professionals surveyed cautioned that with the rise of this type of training comes high injury rates.
A boutique gym for every neighborhood
Goodbye gym chains, hello boutique studios. We love that almost every neighborhood in Washington has become home to small gyms that offer group fitness classes in intimate settings. And there are plenty more studios on the way for 2014.
Need to satisfy a craving for Chobani Greek yogurt? Don’t go to Whole Foods.
Whole Foods Market announced Wednesday it will stop selling Chobani yogurts by early 2014 since the yogurt company’s products contain genetically modified organisms, or GMOs. In a statement, it said the phaseout of Chobani will allow them to “make room for product choices that aren’t readily available on the market.”
The decision is part of the grocer’s plans to sell more non-GMO products. In March 2013, it began labeling its products to indicate whether they contained GMOs. Its goal is to label all products by 2018.
It hasn’t been the best time for Chobani, which had to issue a voluntary recall on its products in September due to a mold problem. In response to the Whole Foods announcement, Chobani said, “Though we have limited distribution within Whole Foods, they have been a wonderful and an important partner of ours over the years.”
We all have our go-to pre-race foods, from a simple bowl of oatmeal to a peanut butter and banana sandwich. But those meals can be a little too filling right before boot camp. That’s where these surprising foods and drinks can help when you’re pressed for time. Read on to find out which foods you should eat to ensure an all-star workout at the gym.
Forget Gatorade—researchers suspect that an amino acid called L-citrulline found in watermelon can provide relief to sore muscles after an intense workout. A study published earlier this year found that athletes reported less muscle soreness on days they drank watermelon juice. The same has been found of drinking cherry juice, which contains anti-inflammatory antioxidants.
Chicken Noodle Soup
Some runners take salt tabs when running in the heat to prevent muscle cramping, but salty food works too, according to a study published in the International Journal of Sport Nutrition and Exercise Metabolism. Researchers found that men who ate chicken noodle soup containing 1,362 milligrams of sodium before cycling in the heat retained more water and thus stayed hydrated during their workout. But note: The average recommended sodium intake is 2,300 milligrams per day.
The controversy over energy drinks rages on with a statement recently released by a group of radiologists who determined that consumption of energy drinks leads to increased heart contraction rates.
“We’ve shown that energy drink consumption has a short-term impact on cardiac contractility,” said Dr. Jonas Dörner in a statement released by the Radiological Society of North America on Monday.
The results come on the heels of an ongoing national debate over the potential dangers of energy drinks. A 2013 report by the Substance Abuse and Mental Health Services Administration found that the number of ER visits related to energy drink consumption has nearly doubled since 2007, with 20,783 patients admitted in 2011.
Researchers tested the effects of energy drinks on individuals’ hearts in a small study involving 18 men and women. Each participant underwent a cardiac MRI one hour before consuming an energy drink. Then they underwent a second MRI one hour after consuming an energy drink that contained 400 milligrams of taurine and 32 milligrams of caffeine, two main ingredients of energy drinks.
Results showed that one hour after drinking, the participants experienced significant increased heart contraction rates in the left ventricle. The left ventricle pumps blood to the aorta, which then distributes it to the rest of the body.
Good to know: There are 53 types of nuts in the world. Even better: The more you eat them, the more likely you’ll live longer.
That’s according to a study published yesterday in the New England Journal of Medicine that found an inverse association with the frequency of nut consumption and mortality over the course of the study. In fact, those who ate nuts seven or more times per week lowered their death rate by 20 percent.
The study followed 76,464 women and 42,498 men for 30 years, updating each participant’s diet and lifestyle variables whenever possible. To adjust for potential confounders, researchers excluded participants with a history of cancer, heart disease, diabetes, or stroke, as well as those who had ever smoked or who had a body mass index (BMI) of less than 18.5 or more than 40.
Results showed that those who reported eating nuts more frequently were leaner, less likely to smoke, and more likely to exercise, take multivitamins, and eat fruits and vegetables. Nut consumers were also less likely to gain weight.
The most surprising finding, however, was the significant inverse association observed between nut consumption and mortality. In addition to the 20 percent lower death rate among nut consumers, researchers noted inverse associations for most major causes of death, including heart disease, cancer, and respiratory diseases.
Although researchers noted that further study is needed to determine an exact cause-and-effect relationship, they noted that the findings join a “wealth” of data that support the health benefits of nuts for various chronic diseases. Past research has determined that thanks to nuts’ nutritional qualities—healthy fats, protein, fiber, and vitamins—consumption is associated with reduced risk of heart disease and diabetes, plus antioxidant and anti-inflammatory support.
Pomegranate season is in full swing, and we just can’t get enough of those yummy seeds, whether they’re tossed into salads, blended into smoothies, or simply eaten raw. But de-seeding a pomegranate has always been a messy hassle—until now.
Uh-oh. Looks like the juicing industry has another Naked Juice situation on its hands.
As reported by Law360, a group has brought a $5 million class-action lawsuit against Hain Celestial Group, the company behind BluePrint juices. Michael Stark et al. claim that despite the company’s advertisements, BluePrint juices are neither 100 percent raw nor unpasteurized.