Month: May 2020

What’s Healthier: Canned or Frozen Food?

While nothing beats fresh fruits and veggies, frozen and canned foods can be a great budget-friendly way to add variety to your diet. Healthy options exist in both frozen and canned forms and one is not necessarily healthier than the other. Still, there are pros and cons to each and important factors to keep in mind when searching for the best option.

FROZEN FOOD PROS

Foods are typically frozen immediately following harvest (for fruits and vegetables) or being caught (for seafood and fish). Calories and macronutrients don’t change, and fruits and veggies typically lock in a higher nutrient content compared to harvested produce that has spent a long time being shipped or sitting on shelves. That’s because key vitamins and minerals start breaking down during the wait from harvest to plate.

Another perk is the ability to buy blended options, like stir-fry mixes, blends of broccoli and cauliflower, mixed berry medleys and entire bags of smoothie blends that contain both fruits and vegetables. These are far more convenient and less costly than buying all of the separate ingredients yourself, then peeling, cutting, chopping and storing.

FROZEN FOOD CONS

Some frozen foods are more processed and contain added sugar, salt or preservatives. For example, frozen chicken is often pumped with a sodium solution, potatoes are typically frozen as fries and some fruits are frozen in syrup. It’s important to read the nutrition labels and look for whole foods with few ingredients listed.

RD-APPROVED FROZEN FOODS

Avocado

Frozen avocado eliminates the risk of picking a slightly unripe one at the store and it’s rich in omega-3 healthy fats. It’s great for adding to green smoothies and thaws easily to make avocado toast or guacamole.

Banana

This potassium-rich fruit makes a great addition to smoothies and can be blended to make vegan ice cream.

Berries

Frozen at peak freshness, berries are rich in fiber and antioxidants, which they retain when frozen. Berries also hold up well after thawing and make a great addition to oatmeal, yogurt, smoothies, quick breads and energy bars.

Cruciferous Vegetables

Broccoli, cauliflower and Brussels sprouts are great frozen options, and taste just as great when roasted or sautéed from frozen as they do fresh.

Fish and Seafood

Frozen fish offers the same nutrients and macros as fresh. Try fatty fish like salmon, which is rich in omega-3’s (to support brain and heart health). If you’re looking for a leaner protein option, try tilapia.

Medleys

There are dozens of varieties of frozen vegetable and fruit medleys available – saving you money and time prepping. You can portion out a cup or two at a time and keep the rest frozen. Look for ones that don’t have added sodium or sugar.

Peas

Fresh peas have a very limited season and canned varieties are typically soft and mushy. Frozen peas, however, are delicious in everything from casseroles, to soups and grain bowls. In the same category, frozen edamame and black eyed peas are great protein-rich options, too.

CANNED FOOD PROS

Canned foods are extremely affordable, have a long shelf life and can be easier to store more of than frozen foods (which can only take up so much space in your freezer). Some phytochemicals (plant compounds) are actually enhanced by the canning process, meaning you get more of them compared to fresh veggies. Examples include beta-carotene (found in carrots) for eye health and the antioxidant lycopene (found in tomatoes) which fights against inflammation.

They’re also very convenient — opening a can of black beans is far more efficient than rinsing and soaking dried beans overnight, then boiling, simmering for several hours, and seasoning before being able to enjoy.
Similarly, canned tuna is far more affordable than fresh or frozen and can be ready to eat in a matter of minutes.

CANNED FOOD CONS

The trade off with canned foods is its texture and flavor can be inferior to its fresh or dried counterparts. Many canned foods also have salt, sugar and unnecessary preservatives added during processing. In particular, canned fruit often says “packed in its own juice,” which is actually a hidden sugar bomb, so you’re better off choosing fresh or frozen fruit.

Again, it’s important to read the labels and choose options labeled no-salt added or low in sodium. Some cans may also contain BPA, a chemical found in the lining of some metal food and drink containers that has been linked to several health problems.

RD-APPROVED CANNED FOODS

Beans

Canned beans are rich in fiber and protein, and far more convenient than dried (which can take hours and typically involve an overnight soak). Look for varieties low in sodium or packed with no-added salt and then season to taste when cooking. Even rinsing and draining beans before using can remove up to 40% of the sodium. Lentils, chickpeas, black and pinto beans are all great options.

Beets

Canned beets are ready upon opening to toss over salads, into whole grains for a side dish or tossed into breakfast skillet hashes. They have anti-inflammatory benefits and provide up to 12% of your daily folate requirements.

Fish

Canned tuna, salmon, sardines and mackerel are underrated for weight loss. Not only are they budget-friendly, but they’re a great source of high-quality protein and omega-3 fatty acids. Rinse and drain to cut back on sodium or look for ones packed in water. Wild-caught is a more sustainable option than farmed (more on that here) but any variety is a great protein-rich option to keep on hand in the pantry.

Soup

Canned soup is a convenient way to include more fiber-rich veggies in your diet. Just make sure to look for low-sodium varieties and pay attention to serving size. Being soup as an appetizer can help you feel full longer and consume less calories overall.

Tomatoes

Tomatoes’ high moisture content makes them difficult to freeze, making canned the better option. You’ll find canned tomatoes cut in all shapes and sizes, depending on your needs. Again — check sodium and opt for lower sodium varieties. Use them in soups and stews, as a pizza sauce or a base for shakshuka.

THE BOTTOM LINE

When it comes to frozen and canned foods, one is not necessarily healthier than the other. There are great options in both categories and it depends on your cooking needs. Whether you opt for frozen or canned, make sure to read the nutrition labels and choose ones with the fewest ingredients possible, keeping an eye out for added sodium, sugar and preservatives.

You may already suspect your metabolism slows as you age. According to research published in the Public Health Nutrition journal, you’re right. In a review of data on energy expenditure, researchers found simply getting older is associated with progressive declines in basal metabolic rate. On top of that, there are many daily habits that can drain your metabolism even further.

But you don’t have to go down without a fight. Cut out the below habits and watch your metabolism and energy levels improve.

BAD HABIT #1   SITTING TOO MUCH

Going from your office chair to your car to your couch can lead to a very sedentary routine. And sitting for extended periods puts your body into energy-conservation mode, which means your metabolism can suffer. According to the UK’s National Health Service, “Sitting for long periods is thought to slow metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat.”

BAD HABIT #2   NEGLECTING STRENGTH TRAINING

Cardio is great, and it can quickly burn calories, but once you’re done running or cycling, your calorie burn quickly returns to normal. When you do HIIT and resistance-based workouts, however, your calorie burn stays elevated for longer as your muscles repair themselves. Per the American Council on Exercise (ACE): “Strength training is a key component of metabolism because it is directly linked to muscle mass. The more active muscle tissue you have, the higher your metabolic rate.” And, according to ACE, a pound of muscle burns an additional 4–6 calories each day compared to a pound of fat.

BAD HABIT #3   NOT GETTING ENOUGH PROTEIN

Protein feeds your muscles, promotes satiety and is an important component to sustaining a healthy weight. Eat too little, and you may have trouble building or maintaining muscle mass — and per the above, we know muscle’s importance to metabolism. Also, protein requires more energy to break down than carbs or fat, so you’ll actually burn more calories during digestion.

BAD HABIT #4   NOT GETTING ENOUGH SLEEP

One bad night’s sleep is enough to leave you feeling sluggish and impair your cognitive processing. String together several nights in a row — or a lifetime of inadequate sleep — and science shows decreased metabolism and hormonal imbalances may follow.

BAD HABIT #5   NOT DRINKING ENOUGH WATER

In a study published in The Journal of Clinical Endocrinology & Metabolism, researchers found drinking 500 milliliters of water (about 2 cups) increases metabolic rate by 30%, and that spike lasts for more than an hour. So, drink water throughout the day to stay hydrated, and you’ll get the added benefit of a boosted metabolism. Our goal is to try to work up to half your body weight in ounces of water each day.

BAD HABIT #6   STRESSING OUT

When stress levels increase, your body produces a hormone called cortisol. Cortisol leads to increased appetite, makes us crave comfort foods, decreases our desire to exercise and reduces sleep quality — all things that negatively impact metabolism. So, while you can’t always control your stress levels, managing stress can go a long way toward protecting your body’s internal fire.

Free BCA Expires 5/29/2020

5 Ways to Ease COVID-19 Anger

As we continue to reshape our lives due to the novel corona virus pandemic, it can feel like our emotions change by the day—or even by the hour. Sadness gives way to gratitude. We go from crying to laughing in an instant. But if you’ve followed the latest news, anger seems to be an emotion shared by many, often for different reasons.

For some, there is frustration that stay-at-home orders have upended our lives with no end in sight. Others might be feeling resentful toward people who continue to gather in groups or don’t practice necessary social distancing.

Right now, COVID-19 is fuel and we are the spark. So, how do we use this fuel to create those glowing embers of warm connection and to spread kindness, instead of pouring gasoline on the fire and burning everything around us?

Right now, the conditions make it easy for frustration to bubble up. Let’s face it, anger often results when we are faced with unmet expectations or fear of the unknown.

With expectations, we can get angry when we don’t get something that we want. Conversely, things that happen unexpectedly—particularly in precarious times like these—can be frightening. Uncertainty around the virus and how long it will affect our lives can amplify these feelings of anger.

Think about anything that has made you angry lately. Maybe you feel that your local or national government is doing too much or not doing enough? Did you read something online or watch news coverage that provoked a strong response? Or has a family member done something that rubbed you the wrong way?

Our responses to these situations can affect our own mental health and the well-being of those around us. If we’re not careful, our responses can add fuel to the fires of frustration and anger, and they blow up in our faces instead of helping.

How can you work through your ire when there is so much to feel anxious about?

Here are a few techniques that will help you keep your cool

Remove Yourself From the Situation

Step back from what is causing you anger. If it’s an in-person confrontation, find refuge in a different room or area of the house. Turn off your phone, computer or TV if a show or social media post triggers strong feelings. Take a few minutes for yourself to really think through how you’d like to communicate what you are feeling.

Try to Relax

Do something that calms your body and mind. Take a few deep breaths, or do a short mindful exercise like bringing your awareness to your feet to ground yourself in the present moment. Practicing yoga poses or another type of exercise can also help change your attitude.

Remember the Last Time You Responded with Anger

Whether it was a fight with your partner or a snarky comment that turned into a social media debate, think about how you felt after losing your cool.

Did you feel proud of those moments? Probably not.

Recalling the effects of your last bout of anger can prevent you from repeating the same behavior. But this only works if you take a moment to really dive into those feelings of remorse and shame, not as a way to beat yourself up, but as a way to help you learn.

Channel Your Anger into Kindness

A really good way to direct your energy is toward acts of kindness. Try taking just 30 seconds to stop and hug your partner, children or a pet when you feel frustrated. If you are alone, reach out to call or video chat with a trusted person who you know can listen and provide a calming perspective.

If it makes you feel better, take that compassion a step further. Donate to an organization in need, check in on an older relative or participate in a cheer for your local healthcare workers.

Be Forgiving of Others

Anger is a prevalent emotion right now, which means that someone you love may direct hostility to you during this time. It’s really important to remember that we’re all on edge right now, and it is critical that we step back and be understanding both with ourselves and with others.

We may have to expect stronger-than-normal reactions from those around us and that it’s important to not take these personally. Sharing these tips with loved ones can help them work through their emotions, too.

While it’s natural to feel anger right now, we don’t have to let it consume our lives or harm those who love us. When all else fails, don’t be hard on yourself. And don’t be hard on others.

With the onset of the coronavirus pandemic and the shutdown of our country as well as government mandated house confinement, I’ve noticed many people are more stressed out than ever. 

According to one survey, 38% of adults eat unhealthy foods or overeat during periods of stress. Has that been you lately? While it might seem like a pint of ice cream or bag of chips offers temporary relief, new research reveals that eating junk food could negatively impact your mood.  

THE STRESS-APPETITE CONNECTION 

Research shows stress is associated with higher fat intake. A spike in cortisol levels (when stressed) increases the appetite. That can create a bigger problem when you reach for fried, salty, or sweet foods that have little nutritional value and a lot of excess calories. These foods increase inflammation and cause your blood sugar to spike, which can tank your mood. 

Factors such as oxidative stress, inflammation and insulin resistance can trigger brain changes associated with depression; diet can combat these mood-altering brain changes. While the foods you choose have an impact on your mental well-being, the reverse is also true: Your mood can influence your appetite. 

HOW IT DIFFERS FOR MEN AND WOMEN 

Men and women had different responses to poor eating habits, according to the study, published in the journal Nutritional Neuroscience. Mental distress in men was associated with the least healthy dietary patterns [and] women were less likely to experience mental well-being compared to men if they didn’t follow a healthy diet and lifestyle. 

A healthy diet and exercise are needed for both genders. [But] women may need to pay closer attention to their diets and exercise as they may be more sensitive to dietary variations. This may be in part because women’s brains have more neural connectivity (or regions) between cortices, making a healthy diet even more important for their mental health. 

THE BEST DIET FOR IMPROVING YOUR MOOD 

Researchers have found that a Mediterranean diet was associated with greater mental well-being, especially in women. A 2018 literature review supports that finding: People who followed a strict Mediterranean diet, which included lots of fish, nuts, vegetables and fruits, had a 33% lower risk of being diagnosed with depression compared to those who ate a so-called western diet that was high in processed meats, trans fats, unhealthy carbs and alcohol.  

THE BOTTOM LINE 

Eating a healthy, well-balanced diet and spending time in nature can help improve well-being and alleviate depression. It’s also important to find productive ways to control stress. Instead of heading to the kitchen in search of something sweet or salty the next time you’re feeling overwhelmed, try journaling, reading a book or calling a friend. Moving your body with bursts of physical activity is good at alleviating everyday pressures and stress while also keeping your waistline in check. 

If you’re like most people during this Corona Virus Pandemic, your stress levels have increased, you’re watching way too much TV, itching to get out of the house, eating all the wrong foods and watching your waistline expand wondering how you could have let this happen.

Well, I’m here to tell you that there is hope and we are here to help!

For the next 2 weeks we will be discounting our weight loss programs lower than they have ever been before. If you’re looking to lose those 10 to 40 pounds before the summer hits and the self-quarantine is lifted this may be just for you!

We are offering 4 options for both Returning and New Clients: