Foods and Snacks for a Great Time at the Beach

 

Meredith Digital Staff

A day at the beach is a summer ritual that will hopefully bring lots of sunshine, sandcastles and crashing waves at your feet.

But the elements that bring beauty to the beach also make it one of the most challenging environments when it comes to eating: think melting yogurt, sand-coated sandwiches and drooping chocolate chip cookies.

Staying nourished and hydrated is key at the beach, as lots of sun and swim can drain you of energy. What you need is a list of beach-friendly foods to pack alongside your towels and sunscreen. Just don’t forget to bring sanitizing hand wipes and a cooler with ice packs (or frozen water bottles), as perishable foods spoil quickly in the heat.

“Perishable foods should not be out for more than one hour when it’s hot out, and that includes the time traveling to the beach if the food is unrefrigerated in your vehicle’s trunk,” said Isabel Maples, a registered dietitian nutritionist and spokeswoman for the Academy of Nutrition and Dietetics.

If it’s possible, consider taking along two coolers. “Pack one cooler for drinks and another one for food, to keep both cooler contents colder,” Maples said. And keep the cooler cool by placing it in the shade or covering it with a beach blanket or towel.

Watermelon and feta salad

Watermelon & Feta Cheese Salad

“Not only is watermelon incredibly refreshing, it packs a powerful electrolyte punch, which helps replace what you sweat out,” said Marge Perry, a food and nutrition writer and author of the upcoming cookbook “Hero Dinners: Complete One-Pan Meals That Save the Day.”

Adding chunks of feta cheese can help replace lost sodium while boosting protein and flavor, according to Perry. To make your watermelon-feta salad beach-friendly, pack it in reusable plastic containers with toothpicks secured in the top few pieces.

Fruit or veggie kebabs

Fruit or veggie kebabs

“Kebabs are easy to eat, even with sandy little — or big — hands,” Perry said. Make easy-to-eat, nutritious and satisfying kebabs by threading a few pieces of mild cheese, such as mozzarella, between your favorite fruits or veggies, she explained.

Watermelon, grapes, pineapple, cantaloupe, bell peppers, cherry tomatoes, fennel or cucumber work well. To pack kebabs, Perry recommends sliding the skewers into a plastic zip-top bag, with the handle end facing up, for an easy grab-and-go snack; then roll the closed bag into a tube, wrap paper towels or napkins around the tube, and secure it with a rubber band to keep the napkins handy.

Hummus with veggies

Hummus and veggies

If you’re at the beach for hours at a time, you’ll want substantial snacks. “Loaded with protein, hummus can satisfy,” Maples said. Pair hummus with water-rich veggies like baby carrots, celery sticks or sugar snap peas. When you’re done snacking, don’t forget to store leftover hummus in a cooler. “You might also try individual-sized hummus containers so that a sandstorm doesn’t ruin a big container of hummus,” Maples added.

Whole-grain cracker sandwiches

Whole-grain cracker sandwiches

“I love Triscuits or any hearty whole-grain cracker sandwiched with almond butter and fresh raspberries, or with banana and cacao nibs,” said Abby Langer, a registered dietitian and owner of Abby Langer Nutrition in Toronto.

The crackers offer fiber, so they satisfy a grumbling stomach easily. They’re also salty, “which tastes good after I’ve been sweating for a while on one of my epic beach walks that lasts for hours,” Langer said.

Nutty trail mix

Nutty trail mix

A satisfying trail mix provides heart-healthy fats and protein that can help prevent hunger pangs at the beach. “The key is to have a mix of textures and nutrients,” Perry said.

Her favorite combo includes roasted almonds and pepitas for protein-packed crunch; crisp, salty broken pretzels; sweet roasted coconut chips; sweet and nutrient-dense dried fruit, like cranberries, raisins or dried cherries; and cereal or popcorn to add bulk with fewer calories.

Pack in portion-controlled plastic bags to avoid overindulging.

Grain-based salad

Grain-based salad

“For a beach-friendly meal, I love making grain-based salads with farro or quinoa, a variety of roasted or raw seasonal vegetables, chopped nuts, fresh herbs and a light vinaigrette dressing,” said Jessica Levinson, culinary nutrition expert and author of the forthcoming “52-Week Meal Planner.” Pack the salads in resealable containers and store in cooler bags. Since you only need a fork, “there’s no need to worry about sandy hands touching the food.”

Oranges

Oranges

“My mom has always brought oranges to the beach, and now I do the same for me and my kids,” Langer said. Oranges are hydrating and thirst-quenching. Plus, they contain vitamin C, which has been shown to limit the damage induced by ultraviolet radiation from the sun.

Peanut butter and jelly sandwich

Peanut butter and jelly sandwich

“A peanut butter and jelly sandwich can be a great choice when you don’t want to pack a cooler of food, since it doesn’t need to be refrigerated,” Maples said.

Choose whole-wheat bread for extra fiber and nutrients. If you’re out of bread, Maples recommends taking along whole-grain crackers to dip into individual containers of peanut butter.

Beverages

Fruit smoothies

Lastly, don’t forget to pack beverages. Besides water, try 100% juices or flavored waters. These drinks may feel more indulgent, so you may be more likely drink enough to stay hydrated, according to Maples.

It’s also wise to limit your alcohol intake. “Alcohol can dehydrate you, and in the hot sun, that can happen even faster,” Langer said. If an alcohol-free beach trip is not realistic, “be sure to drink water between beers to stay hydrated,” Maples said.

 

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What’s So Good About Mushrooms?

By Roni Caryn Rabin

Jan. 19, 2018

 

Q. What is the health and nutritional value of mushrooms?

A. Mushrooms may lack the deep green or brilliant red hues consumers have come to associate with nutrient-rich fruits and vegetables, but they are a “powerhouse of nutrition” and not a white food to be avoided, said Angela Lemond, a registered dietitian nutritionist and spokeswoman for the Academy of Nutrition and Dietetics.

Low in calories and fat and cholesterol-free, mushrooms contain a modest amount of fiber and over a dozen minerals and vitamins, including copper, potassium, magnesium, zinc and a number of B vitamins such as folate. Mushrooms are also high in antioxidants like selenium and glutathione, or GSH, substances believed to protect cells from damage and reduce chronic disease and inflammation.

Some studies suggest mushrooms are the richest dietary source of another antioxidant called ergothioneine, or ERGO, which is also present in large amounts in red beans, oat bran and liver. ERGO and other antioxidants are primarily concentrated in the caps, not the stems.

But the nutrient profile of a mushroom varies depending on the type and the method of cultivation, according to Robert Beelman, a professor emeritus of food science and director of the Center for Plant and Mushroom Foods for Health at Penn State College of Agricultural Sciences. His 2017 study, which compared ERGO and GSH in different mushroom types, found levels varied more than twentyfold.

While the common button mushroom carried in most supermarkets in the United States is high in potassium and selenium, Dr. Beelman’s study found specialty mushrooms like gray and yellow oyster, shiitake, maiitake and porcini have far higher concentrations of both ERGO and GSH, whereas porcini mushrooms have the highest amounts of ERGO, followed by yellow oyster mushrooms. (The study did not include cremini or portobello mushrooms; they also contain significant, though lower, amounts of ERGO, according to the Mushroom Council.)

Some mushrooms also contain vitamin D, but generally only if they were grown in sunlight or exposed to ultraviolet light, Dr. Beelman said.

Observational studies suggest that people who consume a lot of mushrooms have a lower risk of developing breast cancer and dementia, but these studies are not definitive and do not prove a causal relationship.

If you want to beef up your intake of antioxidants, though, you’ll have to eat a lot of mushrooms. Dr. Beelman says you should aim for three milligrams of ERGO a day, “but the only way you can do that is to to eat 100 grams — 3.5 ounces — of button mushrooms a day, or about 25 grams of oyster, shiitake or maiitake mushrooms, since they have four times as much.”

 

 

New York Times Article

 

 

 

Food as medicine: moving closer to personalized nutrition

Originally published April 4, 2018 at 10:15 am Updated April 3, 2018 at 5:51 pm

Numerous studies have found that how we eat over time can increase — or decrease — our risk for chronic disease. But one-size-fits-all recommendations based on traditional nutrition research are missing the mark.

 

By Carrie Dennett

Special to The Seattle Times

On Nutrition

Nearly 2,500 years ago, the Greek physician Hippocrates famously wrote, “Let food be thy medicine and medicine be thy food.” One notable — and more recent — example of food-as-medicine came in the 1700s with the observation that sailors who ate citrus fruit were able to avoid scurvy, although no one knew why until the 1930s, when scientists discovered vitamin C. (Scurvy is caused by a vitamin C deficiency.) This ushered in an era of discovery about how deficiencies of specific nutrients caused specific diseases.

But science evolves, and today we know that foods are not just a collection of isolated nutrients. For example, many individual minerals, vitamins and phytochemicals (nonnutrient plant compounds that may reduce the risk of disease) have demonstrated anti-cancer effects in laboratory studies, yet it appears it’s the synergy of these various parts working together in the overall diet that offers the strongest cancer protection, according to the American Institute for Cancer Research (AICR).

Research shows that diets rich in fruits, vegetables, whole grains and other plant foods are associated with a reduced risk of inflammation, cardiovascular disease and certain cancers, and some specific foods may have particularly powerful benefits:

• Berries: Blackberries, blueberries, raspberries and strawberries are a rich source of numerous phytochemicals that research suggests have a variety of positive effects on human health.
• Broccoli: Broccoli and other cruciferous vegetables (cabbage, kale, Brussels sprouts, cauliflower) contain a number of phytochemicals that have been shown to reduce inflammation and oxidative stress, which has benefits for cardiovascular health, healthy blood sugar and cancer prevention.
• Cinnamon: Even ½ teaspoon a day may help balance blood sugar.
• Fish: The omega-3 fatty acids in fish have anti-inflammatory properties. The American Heart Association recommends eating at least two 3.5-ounce servings of fatty fish each week to help prevent cardiovascular disease.
• Fermented Foods: Fermented and cultured foods (yogurt, kefir, sauerkraut, kimchi, tempeh and miso) support digestive function and a healthy immune system.
• Garlic: According to the AICR, there is probable evidence that garlic and other members of the allium family (onions, leeks, shallots, scallions) reduce the risk of developing common cancers.
• Ginger and Turmeric. These spice relatives have anti-inflammatory and analgesic (pain-relieving) properties. Ginger can also help ease nausea and vomiting.
• Green tea. The phytochemical EGCG in green tea has been shown to have some anti-cancer and anti-inflammatory effects, and may have heart health benefits.
• Shiitake mushrooms. In human studies, shiitakes have demonstrated anti-cancer, immune boosting and cholesterol lowering properties.
• Nuts. A number of studies have shown nuts to be helpful for cardiovascular function and healthy blood sugar.

Numerous studies have found that how we eat over time can increase — or decrease — our risk for chronic disease. So why have public-health nutrition efforts to prevent chronic diseases been relatively unsuccessful?

It’s likely because one-size-fits-all recommendations based on traditional nutrition research are missing the mark. It’s clear that not all people respond to diet equally, and modern nutritional science is discovering that we need to consider how our genes interact with our food and physical-activity patterns.

Think about it: We all live in the same food environment, but we don’t all gain weight or develop chronic disease. Similarly, we don’t all respond identically to diet or exercise — even though nutrition and regular physical activity is important for everyone.

Genetic variation likely explains these inconsistencies. Those fabulous vitamins, minerals and phytochemicals in the food we eat? They don’t just interact with each other, they interact with our genes, in ways both known and unknown.

Once the Human Genome Project published the full sequence of the human genome in 2003, the push for personalized medicine and personalized nutrition began. The emerging field of nutrigenomics looks at the connection between our genes, the nutrients in the foods we eat and our health.

Someday, this may move us from “you are what you eat” to “how to eat for who you are.” The hope is that nutrigenomics will allow us to do better at preventing and treating diet-related diseases by predicting individual risks, explaining why those risks are present, and allowing tailored eating plans based on your unique genotype, or genetic makeup.

For example, there have been scientific advances that can offer more precise advice — say, for who needs to be sure to not overdo caffeine or who needs to make extra, extra sure they get enough vitamin C. Genetic data may be able to determine who would benefit from eating a little more, or a little less, carbohydrate or protein or fat.

Right now recommendations for what ratio of these macronutrients to eat is a shot in the dark. Even though genes related to how we burn fat or carbs have been identified, application of that knowledge needs refining. Recent research out of Stanford University found that how people responded to a low-carb or a low-fat diet didn’t necessarily match up to their genotype. This demonstrates that — for now — it’s wise to turn a skeptical eye to anyone who claims to know the one right way to eat.

Will science ever achieve the ideal of “perfect” personalized nutrition? That remains to be seen. But even though being able to give specific nutrition recommendations based on our genes is something to look forward to, some recommendations likely won’t change. For example, we know that excessive sugar intake isn’t good for anyone and eating vegetables is good for everyone — and those are two areas where many Americans have room for improvement.

 

Carrie Dennett, MPH, RDN, CD is a registered dietitian nutritionist at Menu for Change and Nutrition By Carrie. Visit her at nutritionbycarrie.com.

Seattle Times: Nutrition: Carrie Dennett, Originally published April 4, 2018 at 10:15 am Updated April 3, 2018 at 5:51

pmhttps://www.seattletimes.com/life/wellness/food-as-medicine-moving-closer-to-personalized-nutrition/

Berry Oatmeal Smoothie

When you want to maintain or lose weight you have to be mindful of what you consume on a daily basis. Tracking your diet can sometimes be a tedious task. But, it doesn’t have to be. One of the best ways to make sure you’re eating the right food for your diet goal is to incorporate a balanced nutrition in every meal.

A healthy smoothie can always be an easy meal replacement when you’re on the go, or when you’re on a lose-weight diet. This berry and oatmeal smoothie is just the right fix. Go ahead and try it.

---

Ingredients:
1/2 cup frozen strawberries
1/2 cup frozen blueberries
1/2 cup oatmeal
2 scoops of whey protein powder
1 banana
1 cup milk
1/2 tsp vanilla

Directions:
If using frozen fruit, blend/crush up the fruit. Taking the fruit out, put the oats in the blender and let it run until they a
re ground up to as close of a powder as desired. Add the remaining ingredients and blend until smooth.

Nutritional Information: Servings 2; Calories 374; Carbs 47g; Fat 6g; Protein 35g (as determined by MyFitnessPal.com)

 

Sweet Potato Chippies

Recipe From TheHealthJourney.com

The perfect gluten free, sugar free, unprocessed, guilt free snack…

Ingredients

• 1 sweet potato
• 1 tbs coconut oil
• himalayan salt

Method

• Preheat oven to 200 degrees
• Peel sweet potato and cut in slices (as thin as possible)
• Place on a lined baking tray and brush with coconut oil on both sides
• Sprinkle with salt
• bake in the oven for 10 minutes or until golden then remove, flip slices over and return to the oven for another 10 minutes
• Once they are golden remove from the oven and allow for them to cool a little. As they cool they will crisp up.

Top 5 Autumn Diet Foods

By Jenny Abouobaia

So all summer we have been told to be beach ready. Months have been spent getting out physique into peak condition. We’ve squatted for our swimwear and done Bokwa for our bikinis. But alas, summer time is over and our swimsuits go back into hibernation for another year.

For most, the dreaded autumn weight gain seems inevitable. Dark, cold nights and short sunless days make it all to easy to skip the gym and stuff yourself with delicious yet disastrous food choices. Nevertheless, this year can be the year you break the annual tradition of piling on the autumn pounds. Why not stay svelte until summer rolls around again?

So if you’re fighting the food battle each autumn, not to fear! I am going to tell you my top 5 favourite diet foods for this season. Also, feel free to comment below with your favourite fall recipes and share your own tips for staying slim this season. It it always great to hear personal experiences from readers.

Brussels Sprouts

Ok, I am going to put it straight out there. I know these little fairy cabbages are often a bit like Marmite for most people, yet they are an incredible food to help you stay slim! We all know how important protein is both for maintaining muscle mass when working out as well as keeping cravings at bay in your diet. Did you know that those little green cannon balls on your sunday roast have over ½ a gram of protein per sprout! Also each one is only about 10 calories. So they keep you fuller for longer but you consume less calories! Brilliant! Obviously frying them in butter with bacon isn’t going to be great for your diet. However, why not try them grilled or roasted with some thinly sliced garlic and a drizzle of olive oil? Yummy!

Pumpkin

Embed from Getty Images

Embed from Getty Images

Although everyone thinks of pumpkins with silly cut out faces and a candle stuck inside a huge percentage of people throw the pumpkin flesh (and seeds) away. Pumpkins are a great versatile autumn squash. Whether it be in soup or even sweetened, this orange beauty is not just for Halloween. As it is rich with vitamins and minerals yet low in calories pumpkin is an excellent diet food. It is also full of beta-carotene which is a very important antioxidant.

Moreover, the seeds alone are magnificently packed with nutrients. Eating these super seeds naturally raises your metabolism, therefore helping you burn fat. Just take a look at some of the nutrients these little wonder foods are full of:

• Protein
• Fibre
• Magnesium
• Iron
• Zinc
• Potassium
• Folate
• Amino Acids

Garlic

Not only does garlic enhance the flavour of almost every meal but it has excellent anti bacterial qualities which help to reduce cholesterol. Also, garlic naturally suppresses your appetite. The strong smell of garlic stimulates the part of your brain responsible for feelings of hunger. The best thing is I personally can not think of one savoury dish that wouldn’t benefit from a little bit of garlic. However, if you want the garlic to be noticeable in your dish my personal recommendation is in this case a little does not go a long way. If a recipe calls for you to add one clove of garlic, add six. The only time you should ever add on clove of garlic is a recipe for “how to cook a clove of garlic”. Even then I would add two!

Chestnuts

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Believe it or not, these little beauties are not just for threading a string through and bashing off one another in the playground at school. Unlike other nuts, chestnuts are an excellent source of vitamin C at a fraction of the calories. To help you stay fuller for longer they also have up to 4 grams of fiber per serving.Other benefits include promoting weight loss and controlling your blood pressure. Why not roast some up with your sprouts for an amazingly tasty side dish?

Tangerines

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Embed from Getty Images

Obviously I had to get a fruit in the top 5 autumn diet foods. Out of all the fruits tangerines (as well as other members of the orange family) are a great staple for the autumn and winter months. Even my husband (who by no means is a nutritionist) swears by tangerines throughout the colder seasons. He eats them by the dozen to keep away cold and flu. As it seems, he’s not wrong either. As these little tasty fruits are filled with antioxidants they help to boost your immune system fighting off cold. They also help you to lose weight as at only 50 calories per fruit they can help satisfy your sweet tooth whilesuppressing your appetite.

Embed from Getty Images

Embed from Getty Images

To be fair, there are a vast amount of great diet foods available throughout the season. A great way to make the most of them is to shop locally at fruit and vegetable shops seeing what becomes available throughout the season. Sticking to soups and stews made from root vegetables with herbs and spices (to flavour rather than adding salt) is a great way to stay lean throughout the upcoming colder months. So instead of the inevitable autumn weight gain, stay fabulous in your favourite skinny jeans while keeping peak physique for when our bikinis come back.