The Instant Pot and other pressure cookers can help making cooking easier—and more adventurous. The appliance can help you make your favorite dishes, like soup or slow-cooked meat, but can also make cheesecake, yogurt, and kettle corn. We reached out to University of Idaho Extension Educator Becky Hutchings for insight on the pressure cookers and their cooking potential.  

Is the cost of purchasing one of these cooking appliances worth it? 

Hutchings: “For me, my electric pressure cooker is worth every penny: it frees up space in my kitchen, minimizes dirty dishes, and allows me to cook meals quickly and with less planning. However, for some people, it might not be. 

“If you prefer to do most of your cooking in the oven or barbecue and don’t use a pressure cooker, slow cooker, rice cooker, steamer, or any of the other appliances that electric pressure cookers replace, chances are, it will just collect dust on your shelf, and you might as well spend the money on an appliance that would be more beneficial to your cooking style.” 

Is cooking with an Instant Pot or other pressure cooker healthier than eating regular cooked food? 

Hutchings: “Pressure cooking retains many of the nutrients that can be lost during other methods of cooking. Contrary to what some people think, higher cooking temperatures don’t destroy any more nutrients than lower cooking temperatures. If a temperature is high enough to start destroying heat-sensitive nutrients, then those heat-sensitive nutrients will be lost regardless of whether the cooking temperature is 120F or 350F. It turns out it’s not the temperature that matters, but the cooking time! By cooking foods for shorter lengths of time, pressure cookers preserve the nutrients better, despite cooking at higher temperatures.” 

How does a pressure cooker actually work? 

Hutchings: “You put food in the pot with usually a minimum of one cup liquid; which will allow the pot to build up an abundant amount of steam pressure. Once the lid is locked in place and the cooker temperature is set, steam develops inside the pot and cannot escape. The trapped steam increases the atmospheric pressure inside the cooker by 15 pounds per square inch (psi). This pressure results with food being cooked at about 250° F which is hotter than the normal boiling point (212° at sea level). This elevated pressure allows for a faster cooking process than conventional cooking and since very little moisture is lost, which makes for less liquid being required, this process produces more intense flavors. Lastly, it also allows more vitamins to be retained in your food during the cooking process.” 

How do Instant Pots provide a different experience for cooking at home? 

Hutchings: “Electric pressure cookers allow today’s cooks the ability to put meals on the table in a matter of minutes and just because they are quick cooking doesn’t mean that you compromise on the taste and flavor. 

“The pressure cooker can make a one-pot meal by allowing the consumer to sauté and cook the food in the same dish, so clean-up is a breeze. Meals in the electric pressure cooker can even be stacked so it is cooking two or three dishes in a single pot. Some electric pressure cookers also have additional features to use it as a slow cooker or a yogurt maker.” 

Are there any concerns consumers should address before buying these products for their own home? 

Hutchings: “There are currently several brands of electric pressure cookers available. Each of these different brands of electric pressure cookers offers different models and sizes of multicookers.” 

Here are some key factors to consider: 

1. Frequency of use – How often do you plan to use it to prepare meals? If you want to use it to make every meal that your family will eat in a day, you may want to consider purchasing more than one inner cooking pot to avoid the need to wash dishes after every use.  
2. How many people are you feeding? If you will typically cook meals for 4 people or less, a 6-quart size electric pressure cooker should suffice. If you have a larger family or you like to prepare large roasts or batch cook, you should consider purchasing an 8-quart size or larger.  
3. Desired features – Almost all brands of multicookers on the market have functions for electric pressure cooking, slow cooking, steaming, sautéing and making rice. Some models include additional settings, such as yogurt making and air frying technology.  
4. Budget – Electric pressure cookers vary in cost, but on average, you can expect to pay $60 – $300, dependent on brand and model desired. 

When using new cooking appliances, you should be aware of foodborne illnesses related to poor cooking practices. Francisco Diez-Gonzalez, Professor and Director of the Center for Food Safety at the University of Georgia, shared some tips for consumers interested in purchasing new food technology appliances. 

“Pot pressure cookers are one of the kitchen electronic devices that poses one of the lowest food safety risks because the temperature that the food item reaches normally kills most pathogenic organisms,” Dr. Diez-Gonzelez said. “The only concern with a pressure cooker would be if the consumer does not follow the manufacturer’s recommendation and mishandles the food after it has been cooked. One possible risky scenario could be if the food is cooked and is left in the cooker for many hours without any heating. This could potentially create an ideal condition for bacteria that form spores, which survive cooking to grow to dangerous levels.” 

Cooking with a pressure cooker opens the door for more opportunities and provides an all-in-one appliance experience. This appliance also has a higher nutrient retention than other cooking methods, and saves the consumer money, time, and energy in the kitchen.  

The post Thinking About Buying an Instant Pot? appeared first on Best Food Facts.

Is cooking with an air fryer healthier than eating regular fried food? Why or why not?

Bogden: “Yes, especially when compared to typical fried food from a restaurant! Sure, you are saving a significant amount of calories by using an air fryer but the biggest benefit is the fact that you are not consuming inflammatory oil, rich in Omega 6. (Hint, we want more Omega 3!)”

How do air fryers provide a different experience for cooking at home?

Bogden: “Not only is using an air fryer quick and easy, but it provides a really unique crispy texture that is typically only achieved by a deep fryer.”

Is the cost of purchasing one of these cooking appliances worth it?

Bogden: “If you are a lover of fried foods AND you are willing to put the time into preparing food at home, the answer is yes! Many of my clients find that they are going out to eat less now that they have an air fryer. Less money spent + less inflammatory fat consumed = BIG WIN!”

Are there any concerns consumers should address before buying these products for their own home?

Bogden: “I would strongly advise that you consider biting the bullet and paying a little extra for an air fryer that is not made primarily of plastic. It is well documented that repeated consumption of food prepared in heated plastic is hazardous to human health.”

How should consumers clean/maintain their cooking appliances to ensure food safety?

Bogden: “An air fryer is best cleaned with a sponge and soapy, hot water. Be careful what utensil you use to scrape off food, otherwise you will scratch the metal. Although most parts are usually dishwasher safe, it is typically faster to hand wash. My recommendation would be to soak the tray immediately after serving as you sit down to eat.”

Is there anything else you believe consumers should know about regarding food safety?

Bogden: “If you are using your air fryer for multiple rounds at one meal, be sure to set an additional timer for yourself on your phone to make sure to retrieve the last batch that was made! It is a fairly small, closed contraption, therefore making it easier to leave food behind. Suddenly, 4 days later you start to see flies and you may need a power washer to get off the crusted food!”

When using new cooking appliances, consumers should be aware of foodborne illnesses related to poor cooking practices. Francisco Diez-Gonzalez, Professor and Director of the Center for Food Safety at the University of Georgia, shared some tips for consumers interested in purchasing new food technology appliances.

Dr. Diez-Gonzalez: “An air fryer is a technology that uses hot air to cook food. Like any other type of cooking technique, the main concern is that the product reaches the appropriate temperature to kill potentially pathogenic microorganisms. The best way to verify the temperature is using a cooking thermometer checking the food itself.”

Bogden also shared her favorite recipe—air fried Brussels sprouts–to use in the air fryer. You can find more recipes on Kylene’s Instagram.

The health benefits of cooking your favorite fried foods in an air fryer provide guilt-free snacks and meals for foodies everywhere. It’s important to keep in mind food safety precautions when cleaning/maintaining your cooking appliance.

The post Love is in the Air…Fryer appeared first on Best Food Facts.

• Diverse palate. Gen Zers are more willing than preceding generations to try different types of dishes, like Indian or Middle Eastern cuisine.
• Meat substitutions. Gen Zers are also eating more alternative protein options, including plant-based foods and vegetarian dishes. Restaurants are picking up on this trend, and are beginning to offer more options.
• Want fresh, healthy food. This group is more likely to want a balance of vegetable to protein in their meals. They also value organic and sustainable ingredients with their foods, as they have grown up aware of nutritional facts and food industry knowledge.
• Fun twists to food. Although the classic burger or pizza option is appealing to Gen Z, they want to eat those same foods with a twist. They want to expand their palate and try more adventurous foods and infusions with other types of food. This is why we have things like Honey Nut Frosted Flakes and jalapeno M&Ms!

This generation is unique and will have a significant impact on the food flavors and trends. Charlie Arnot, president of the Center for Food Integrity, defines Gen Z as “conscientious and purpose-drive purchasers on its way to shaping the future of the food industry.”

Here are some food trends to understand about this group:

• Adventurous at heart, and in food. Gen Zers believe that food should not just be about convenience or health, but also an experience. These group loves to try new and adventurous food, like food trucks and street food, that will taste good and provide a unique eating/dining experience.
• Health and fitness are important, but value convenience and low-cost food. Compared to older generations, this generation is conscientious of health and nutritional benefits of their food, but show a preference for fast food and familiar tastes.
• Value transparency. This relates to both products and food companies themselves. It’s not enough to produce an amazing product anymore if companies don’t hold strong values. Purpose-driven and transparent companies are important to this group.
• Not as loyal to food brands. This trait among this group really separates them from previous generations. Gen Zers are not as loyal when it comes to food brands, and instead value clean and healthy products, and are conscientious of manufacturers values, as stated before.
• Want easy to prepare meals. They’re as mobile as their technology and might not have time to cook a full meal, so it’s important that their meals are easy to prepare
• Snacktime—it’s a must. This group is always on the move and appreciates a nutritious snack to give them the necessary boost to tackle their day. Snacks that are easy to package and travel are important.
• There’s an app for that! Whether it’s sitting down and enjoying a nice meal in a restaurant or using the latest food-delivery app to order in, Gen Zers made 14.6 billion restaurant visits in 2018. This made up 10% of total food service traffic. Food delivery apps have made this significant jump in food industry visits possible.

Gen Z and their food trends are unique and significantly different than previous generations, shaping the future of the food industry. Who knows what they’ll think of next?

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We asked exercise and nutrition expert, Dr. Brian Roy, Professor of Kinesiology at Brock University, to fill us in on the best beverage for post-exercise recovery.  

What are the benefits of drinking milk post-exercise compared to sports electrolyte drinks?  

 Dr. Roy: “Milk is a good choice following exercise for athletes who are not lactose intolerant and do not have a dairy allergy.”  

 “The main reasons why milk is beneficial following exercise is that: milk is a very good source of carbohydrates. The carbohydrate content of milk is similar to sports drinks.  For example, a 250mL (one cup) serving of 1% partially skimmed milk contains 12g of carbohydrates, while the same size serving of 2% partially skimmed chocolate milk contains 27g of carbohydrate, and a similar size serving of a traditional sports drink (carbohydrates and electrolytes) contains approximately 15g of carbohydrates. The carbohydrate source in white milk is lactose, which is digested into the sugars glucose and galactose. These sugars help to replenish carbohydrate stores within the body. Chocolate milk has an even greater amount of carbohydrate in it and is an even better choice in situations where athletes have expended very large amounts of energy. Chocolate milk has the lactose found in milk, but also has significant amounts of added sucrose, which is digested into the sugars glucose and fructose, which also help to replenish the body’s carbohydrate stores.” 

What’s the “udder” option to a sports drink?
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 Is protein a factor? 

 Dr. Roy: “Milk is also a very good source of protein. Consuming protein following exercise is important to optimize your body’s response to the exercise. The protein helps your body repair and adapt the muscles that were used during the exercise. A 250mL serving of milk and chocolate milk contain approximately 9g of protein. Most traditional sports drinks do not contain protein, but there are some that do, and interestingly many that do have added protein that is isolated from milk.  

 “There are two main types of protein found in milk, casein and whey. Casein tends to be digested more slowly, while whey tends to be digested more rapidly. Both of these types of protein are eventually broken down into amino acids, which are then absorbed into the blood and delivered throughout the body allowing muscles to recover and adapt.  These proteins found in milk are also rich in a specific type of amino acids that help to turn on the repair processes in muscles. Not all dietary proteins are rich in these types of amino acids, but milk is. 

 Besides carbs and protein, what does milk provide? 

 Dr. Roy: “All types of milk are also very rich in electrolytes, which are lost through sweating during exercise. Traditional sports drinks normally contain two main electrolytes, sodium and potassium, which help with rehydration and replenishment of fuel stores. Traditional sports drinks normally contain approximately 115mg of sodium and 31mg of potassium in a serving. A similar serving of milk contains approximately 130mg of sodium and 410mg of potassium. Milk has been shown to lead to greater rehydration after exercise than water alone and more traditional sports drinks. 

 “Another advantage of milk is that in Canada and the United States it is fortified with Vitamin D (100 IU/250 mL).  Vitamin D is important in helping calcium absorption and bone growth. Research has also shown that in some countries similar to Canada, climate wise, many athletes have chronically low levels of vitamin D. There have been some suggestions that vitamin D levels could impact performance, strength, and muscle mass, but more research is needed in this area. 

 “Finally, likely one of the greatest advantages of milk as compared to traditional sports drinks is that milk is considered a whole food due to its rich content of protein, fat, carbohydrates, vitamins and various minerals essential for maintaining good health. Milk contains 16 nutrients that are essential for the maintenance of good health, while traditional sports drinks only contain carbohydrates and electrolytes. So not only are you getting what you need to recover from exercise, you are also getting the added value of other nutrients that your body needs to maintain good health.” 

 What’s the deal – white or chocolate milk?  

 Dr. Roy: “The main difference between white milk and chocolate milk is that chocolate milk has added sucrose and some cocoa for flavouring. This leads to chocolate milk having a greater amount of carbohydrate and energy per serving. Both types of milk still contain 16 essential nutrients. The amount of sugar in chocolate milk is similar to what is found in a cup of unsweetened apple juice. What type of milk is best? It depends on your nutritional goals and the intensity and duration of the workout you have completed. I personally usually only recommend chocolate milk for athletes who are involved with intense training cycles and are involved with multiple workouts per day.     

 What about just good old-fashioned water?  

 Dr. Roy: “If a person has a regular healthy diet, water is a great choice after a workout.  However, if the person is training hard (more than for recreation and general health) and is doing many workouts in a given week, water might not be enough, and milk might be a better choice. Again, it all depends on what their nutritional and exercise goals are.”   

 Will drinking milk benefit me after every type of exercise?   

 Dr. Roy: “Research has shown that milk is beneficial after both resistance exercise, such as lifting weights, and after endurance exercise, such as running or biking longer distances. Both types of exercise are challenging, and recovery from these different forms of exercise is enhanced with proper nutrition following the exercise.” 

 How much and how soon after exercising should I drink milk to ensure I reap all the benefits? 

 Dr. Roy: “Generally, we like to see athletes consume their milk within an hour after exercise, especially if they are involved in a heavy training schedule that involves multiple workouts per day. How much milk and the type of milk will depend on the nutritional needs and exercise goals of the athletes.” 

 After recovering from an intense workout or rehydrating after a sporting event, there are more drinks to reach for than just the traditional sports drinks. Choosing milk as your post-workout recovery drink can provide the same benefits and essential nutrients compared to other sports drinks. 

The post Should You Drink Milk After a Workout? appeared first on Best Food Facts.

“Different versions of the ketogenic diet have cropped up over the years, but the basic premise behind them are the same,” Dr. Sandon said. “It is a restricted carbohydrate diet that is typically high in fat and protein.”

Dr. Sandon states that one of the benefits of the ketogenic diet is that you can lose weight fast, but once you have lost the weight, it can be hard to keep it off.

The keto diet is a high-fat, low-carb diet that is said to maximize weight loss and boost muscle growth. As you limit your carb intake, your body goes into ketosis and resorts to burning stored fat in the body, thus allegedly leading to weight loss.

What is ketosis? Dr. Sandon explained that ketosis is a natural state for the body that it enters under times of long-term, inadequate calorie intake. Your body will also enter this state during starvation. Your body can go into ketosis when you are avoiding foods with carbohydrates in them.

“When there is not enough carbohydrate to provide the body with energy, then fat gets broken down and ketones get made to use as a source of energy,” said Dr. Sandon. “This is the state of ketosis.”

People who suffer from seizures may be prescribed by their doctors to follow a keto diet to help control seizures, but their diets are medically supervised. Their carbohydrate intake must remain low to be effective. However, there is some concern about how long your body can enter a state of ketosis before it causes harm. According to Everyday Health, it is not recommended to partake in the ketogenic diet for more than six months at a time.

“A short time spent in ketosis will likely not hurt you,” said Dr. Sandon. “However, long-term is not likely to be healthy as this type of diet does not provide all the nutrients we know are needed for optimal health. Also, if you are in ketosis for an extended period of time, you are likely not providing your muscles and bones with enough nutrition to keep them strong and healthy.”

According to Dr. Sandon, depending on the ketogenic diet plan, you may be required to limit your carbohydrate intake to 20 grams, or less, per day. “More lenient ketogenic diets promoted for weight loss might allow around 50 grams of carbohydrates per day and typically follow a gradual increase up to a certain amount, maybe 130 grams per day,” said Dr. Sandon.

In addition, the diet calls for eliminating some favorite foods. “No special treats like ice cream, chocolate or potato chips,” said Dr. Sandon. “I do not recommend avoiding these foods.”

Something to keep in mind if you are debating starting the diet are the side effects that may come from it. These side effects include tiredness, headache, irritability and long-term nutrient deficiencies. If you are diabetic, you are at risk for low blood sugar.

If you choose to partake in the ketogenic diet, you have no reason to fear ending it. There are not any associated health risks for converting back to a normal, balanced diet. According to Dr. Sandon, by ending the diet, you will be better off mentally and physically.

The keto diet is a popular diet that requires carbohydrate restriction. The diet causes the body to enter a state of ketosis, which can promote weight loss. However, there are side effects and concerns about getting all necessary nutrients.

The post Is the Keto Diet Good for Weight Loss? appeared first on Best Food Facts.

We reached out to Dr. Kate Parizeau, associate professor and food waste expert at the University of Guelph, and Dr. Michelle Coyne, former research fellow with the Food Systems Lab at the University of Toronto and advocate for food waste reduction, to tell us about the economic impacts of food loss and waste and the impact on our environment.

How much food loss and waste is there in Canada? Around the globe?

Parizeau: “Reports from the Commission for Environmental Cooperation demonstrate that Canadians generate 85 kg of food waste per person annually, and that this amount is increasing over time. Globally, the Food and Agriculture Organization estimates that we waste about one-third of all food produced each year, amounting to 1.3 billion tons.”

Coyne: “In 2014, Value Chain Management International (an organization associated with the University of Guelph) estimated that Canadian food waste was valued at $31 billion per year. Globally, about one-third or 1.3 billion tonnes of food is wasted every year. Consumer waste takes a slightly higher share of the food at 47% of total food waste in Canada. The remaining 53% is wasted across the value chain from farm to consumer. However, any plan to reduce food waste requires a coordinated effort from producers, distributors and consumers. Ongoing research from around the world is helping give us a better picture of where, why, and how much food is being wasted.”

Is reducing food waste good for the environment?

Parizeau: “Yes, reducing food waste is definitely good for the environment. Rotting food can produce methane, a greenhouse gas that is 32 times more potent than carbon dioxide. When we waste food, we also waste the resources that went into producing and transporting that food (e.g. land, water, fertilizers, pesticides, and fuel).”

Coyne: “Absolutely. When thinking of food waste, it is important to think about the entire food chain. For all the food that is wasted from farm to fork, the non-renewable resources necessary for its production and distribution are also wasted. By reducing the food we waste, we can also have an impact on reducing our carbon footprint. In 2013, the Food and Agriculture Organization of the United Nations released a report that found food waste to be the third largest emitter of greenhouse gases on the planet, second only to the United States and China.”

Doesn’t food waste just break down in the landfill anyway?

Parizeau: “It takes a very long time for food to break down in a landfill, and this type of food breakdown creates methane because landfills are low-oxygen environments. When we trap food waste in a sanitary landfill, we also lose access to all of the nutrients that could be recovered from that organic matter. Composting is a good way to recover nutrients, but there are also environmental impacts associated with this type of treatment, especially when municipalities use big trucks to collect organics. It is worth the effort to compost, but we should aim to only compost inedible organics (e.g. pits, peels, leaves), and try to eat all of the edible food that comes through our kitchens.”

Coyne: “Wouldn’t that be nice! While food is biodegradable, landfills don’t allow for natural breakdown processes to occur. The breakdown of food requires airflow and landfills are stacked and compacted in such a way that air can’t get through the layers. If you’ve ever been to a landfill or looked at a photograph, you’ll see how high they can be. Underneath all the top layers are compacted layers of all matter of waste. Once products are compacted into a landfill, they become indistinguishable from each other. There has been a strong move towards organic separation of waste, with green bin programs, for example, diverting organic waste away from landfill. This has become of primary interest to a number of city councils across Canada, as well as the National Zero Waste Council.”

And how much money could I save if I were to reduce the amount of food I throw out?

Parizeau: “An average consumer could save up to $1,100 per year by reducing the food that is wasted at home.”

Coyne: “On average, Canadian consumers waste about 25% of the food they purchase. Researchers have made the analogy that this is like buying four bags of groceries and throwing one away as soon as you walk out of the store. Therefore, reducing food waste at home could have impressive food budget savings. It will also save time and effort in cleaning out forgotten leftovers and food from the back of our fridges.”

About one-third of all food goes to waste each year. Reducing food waste benefits the environment by reducing methane and greenhouse gas emission and saving energy and non-renewable resources. Reducing food waste also helps consumers save about $1,100 per year.

The post How Does Food Waste Impact The Environment? appeared first on Best Food Facts.

Keep it positive, they advised.

“Often times with diet-related resolutions, we constantly focus on what to take out of our diet such as less sweets, less fried food, less sodas, etc.,” said Sheena Gregg, MS, RDN, LD and assistant director of the Department of Health Promotion & Wellness at the University of Alabama.

Instead, she recommends focusing on a resolution that adds more to the diet – more water, more fresh fruits and vegetables. “Putting a positive spin on a diet resolution takes out the deprivation factor that typically renders us unsuccessful with keeping our resolutions long term,” Gregg said.

Dr. Wendy Dahl, associate professor in the Department of Food Science and Human Nutrition at the University of Florida, agrees with this upbeat approach.

“I think the best resolutions are positive, i.e. what positive steps can we take,” she said.

In 2019, she encourages us to say “yes” to fiber.

“Higher fiber intakes are associated with lower weights (BMI), limiting weight gain over time, and are helpful for weight loss,” she said. “Bonus benefits of higher fiber diets are lower blood pressure and decreased risk of cardiovascular disease, type 2 diabetes, some forms of cancer and kidney disease. They also can help to manage numerous chronic diseases. You can’t beat that!”

Some ideas Dr. Dahl offers for adding fiber to your diet:

• Choose whole fruit vs fruit juice. It has more fiber and is more satisfying.
• Opt for whole grain vs refined breads and pastas. “On average, we consume one extra grain per day. Cutting back on one grain with added fat and sugar is a great strategy for weight loss or maintenance.”
• Love legumes — beans, peas and lentils. They’re the highest fiber food out there.

On January 1, it’s easy to feel motivated. But Gregg said you can stay on track the rest of the year with a little planning – and maybe a pocket calendar or alarm on your smart phone.

“My clients often report the most success when they’ve set specific dates on their calendar throughout the year for re-evaluating their goals. Keeping your goals on a calendar or journal with a specific task of evaluation can provide an opportunity for modifying your goals if needed,” she said.

Keep a positive attitude with these monthly or quarterly check-ins, as well.

“We often approach our new year’s resolutions with an ‘all or nothing’ mentality. However, if we give ourselves the task of evaluating our progress while also giving ourselves permission to modify our goals as needed, we have a much better chance of continuing our lifestyle changes throughout the year,” Gregg said.

Set positive goals, take simple steps, evaluate your progress and adjust as necessary – 2017 can be a year of healthy success!

Originally published Dec. 20, 2016.

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Wanting to know more about the role that breakfast plays in the diets of both children and adults, we reached out to Toby Amidor, registered dietitian and author of ‘The Healthy Meal Prep Cookbook: Easy and Wholesome Meals To Cook, Prep, Grab, and Go.”

Bottom line – is breakfast *really* the most important meal?

Amidor: “Moms have always said that breakfast is the most important meal of the day, and I believe this is still true. It is imperative that you start your day fueled properly after going 8 or 10 hours without food. Research has also shown that skipping breakfast can lead to over-consumption of calories later in the day. In addition, breakfast is also an opportunity to take in important foods and nutrients needed to stay healthy.

If quality matters at breakfast, what should we be eating?

Amidor: “You don’t need anything huge for breakfast, it’s quality not quantity that matters most. By quality I mean foods that provide nutrients you need to keep you healthy, especially foods that we tend to under-consume.

“According to the 2015 dietary guidelines for Americans, Americans eat only 10% of the recommended amount of vegetables, 15% of fruit and only 2 of the 3 recommended daily servings of dairy. As with grains, most folks in the U.S. do not make half their grains whole – another recommendation from the dietary guidelines. As such, the amount of calories in breakfast vary based on individual needs, but should range from around 250 to 450 calories and include at least two food groups (whole grains, fruits, vegetables, low or nonfat milk or dairy, lean protein).”

Is cereal a healthy choice at breakfast?

Amidor: “It can be. Cereal can be high in added sugar, so it is important to read the nutrition facts panel. In addition, many folks over pour cereal which then provides many more calories than needed. You can pour 2 servings of the serving size listed on the box, but if you are still hungry, opt to top the cereal with fresh fruit or add a hardboiled egg on the side for more protein.”

Amidor shared ideas for breakfast besides cereal.

Other benefits of breakfast:

• Breakfast eaters tend to have lower rates of heart disease, blood pressure and cholesterol. (American Heart Association)
• Breakfast influencers a majority of our being during the day, including physical and mental performance. By eating breakfast, you are refueling the body with the nutrients it needs to start, and continue through, the day. (University of New Hampshire)

During a study at University of Hohenheim in Germany, however, a research group tested 17 healthy adults over the course of three days. During the three days, they were instructed to follow different schedules – one day they skipped breakfast, one day they consumed three regular meals and one day they skipped dinner. The research findings showed that people burned more calories over a 24-hour period when they extended their overnight fast compared to a normal three-meals-a-day diet. However, there were reports that glucose levels were higher after eating lunch on days where breakfast was skipped.

This study suggests that skipping breakfast can boost your metabolism. What do you think about that?

Amidor: “The study, conducted with a very small number of subjects (17), found some difference between skipping breakfast versus skipping dinner. My concern would be the nutritional status of these individuals over an extended period to see if eating only two meals provided the nutrients they needed to stay healthy.  In this study, participants were provided with all meals that were well balanced, but can this type of diet really be mimicked outside of the home? Americans do not meet the needs of many foods including recommended servings of fruits, vegetables, whole grains and dairy foods. So, trying to have folks take in the required nutrients in two meals may be extremely challenging to say the least. In addition, the practicality of skipping dinner regularly when in our culture it is a time to sit with the family and eat may be taking away the social aspect of the family– especially in an electronic filled world where we are seeing less face time between people, including families.”

When it comes down to it, eating breakfast is important to a maintaining a balanced diet. While you’re making decisions about what foods to eat, remember that quality matters. Be sure to diversify your food groups to get a great start to your day.

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Mindful eating, on the other hand, is a slower, more thoughtful approach to how we eat food. This concept takes more time to comprehend and even more to fully integrate into a daily practice.

The key to a balanced approach with mindful eating is to understand that food has two equally important purposes — nourishment and pleasure, according to Sheena Quizon Gregg, registered dietitian and assistant director of the Department of Health Promotion and Wellness at the University of Alabama.

Food has two equally important purposes – nourishment and pleasure. #mindfuleating
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“Giving ourselves full permission to eat all foods allows us to explore our body’s cravings without guilt or judgment. Balancing the intake of foods that are both nutritious for our body and pleasurable to our body can help us engage in a meaningful, mindful eating experience that ultimately leads to a healthy relationship with food,” she explained.

Mindful eating is an experience that involves taking time with our food and engaging all the senses. A mindful meal starts with stopping all other things and focusing on food and our bodies’ response.

“In mindful eating, we are fully present during our eating experience, without the distraction of a television or other interruption in order to truly savor our food in a non-judgmental way. This experience allows us to be fully aware of our eating experience and the amount that will satisfy us versus “mindless munching,” Gregg said.

Enemy No. 1 of mindful eating is the clock. Busy schedules and a fast-paced world compel us to make meal time a side show in a frenzy of multi-tasking. Smart phones don’t help either.

 “Today’s digital environment and our hectic schedules have us choosing food based on diets, diagrams, or convenience versus tapping into our internal senses and cues of what our body is actually craving at the time,” she said.

Gregg shared some tips on how to engage in mindful eating.

• Schedule meals and snacks, just like other daily tasks. This is a good way to set aside specific time to engage in mindful eating.
• Have foods with a variety of flavors and textures on hand at home or work. Sweet, creamy yogurts; salty, crunchy cereal mix; crisp, refreshing apples; or rich, decadent dark chocolate are some great examples. Then you can choose a food based on what you are truly craving and not just what is convenient.
• Take time and observe. Tune in to how your senses are reacting to a meal, whether you’re feeling hungry, satisfied, tired or stressed out.
• Don’t wait too long when you’re hungry. If we wait until we are overly hungry or ravenous, we end up choosing a food out of convenience and eating it very rapidly. Consequently, we will likely not stop eating until we are stuffed. When we address hunger in its beginning stages, it allows us to choose a food based on our cravings versus convenience.

Mindful eating is a thoughtful, deliberate approach to enjoying food for both nourishment and pleasure. It can help us to get more satisfaction from the foods we eat.

Originally published May 20, 2016

The post Mindful Eating – Enjoying Food for Nourishment and Pleasure appeared first on Best Food Facts.

“Container gardening is a great way to start gardening if you have never done it before,” Haugen said. “It’s great when you don’t have a great space or you just want to do something and are not willing to dig into the yard. Get the right container that’s big enough, try a couple vegetables and see what you think.”

Haugen tells us that vegetables you grow on your own are nutritionally the same as those you purchase in the store or farmers market. She explains that there are multiple benefits to growing your own vegetables.

“The benefits for gardening in general are not only related to the health benefits of easy access to fruits and vegetables you are growing, but also your mental health,” Haugen said. “It’s a great way to connect with your family. Everybody is learning and everybody is working together. The garden kind of teaches you that it’s okay to slow down and nourish the things you want to grow and pull the weeds out of your life. We tend to it, we grow it, we are able to harvest it and prepare it as a family.”

Haugen tells us that you can grow many kinds vegetables in a container, but it’s important to think about how the vegetable grows first. She encourages gardeners to start root vegetables (such as carrots, radishes or potatoes) from a seed in the container. Other vegetables (such as tomatoes or peppers) will grow better by transplanting a seedling into the container.

“All of your root vegetables you would want to start from seed in the container because disrupting the growth of a root vegetable can be detrimental,” Haugen said. “For example, a carrot is securing itself into the soil to allow for the growth of a straight carrot. If you remove that, you could get some really funky looking carrots because the structure has been disrupted.”

Choosing the right container for the type of plant you want to grow is important to a plentiful container garden.

“You want to match the container to whatever you are growing,” Haugen said. “If you are planting something that will grow above ground, like lettuce or tomatoes, you need to match up the size with the container. Tomatoes can get very large. Lettuce is not super large, but it needs a little extra space. If you’re thinking about planting vegetables that grow beneath the ground, you need to also have the depth.”

If you go to the store, you will find many kinds of containers in the garden section – clay, plastic, ceramic, wooden. So how do you know what to choose? Haugen says that the type of container you choose can affect how quickly the soil dries out.

“If you choose clay pots, they can work well, but you have to remember they are porous,” Haugen said. “They tend to dry out really, really fast, especially in really hot weather. Ceramic, glazed pots will actually hold a little bit better moisture because they are not porous.”

Haugen also tells us to be sure the container has great drainage. It should at least have one big hole or several smaller holes on the bottom, otherwise nothing will grow well.

“The key to container gardening is really, really good watering, consistency, ensuring there is really good drainage and making sure the pot is big enough for whatever you want to grow,” Haugen said.

Haugen also tells us that vegetables you grow on your own are nutritionally the same as those you purchase in the store or farmers market. She explains that there are multiple benefits to growing your own vegetables.

“The benefits for gardening in general are not only related to the health benefits of easy access to fruits and vegetables you are growing, but also your mental health,” Haugen said. “It’s a great way to connect with your family. Everybody is learning and everybody is working together. The garden kind of teaches you that it’s okay to slow down and nourish the things you want to grow and pull the weeds out of your life. We tend to it, we grow it, we are able to harvest it and prepare it as a family.”

With a proper container, good soil, tiny seed, adequate watering and sunlight, plus a little family time, you can be growing your own vegetables in whatever space you have available. That’s the great thing about container gardening – it’s an accessible way to produce your own food, on a large or small scale.

Check out our Pinterest board filled with multiple tips for growing your own vegetables in containers!

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