Chocolate and beets? Get your finger off the back button, let me explain! Trust me, if you are looking for a sneaky way to squeeze some nutrition into your diet, this is where it's at.
I know what you're thinking, beets taste like dirt, unless you're weird and can eat them plain like me, so how could they possibly make a cupcake taste good?
For one, they add density and moisture not found in any baking mix or unhealthy alternative, not to mention a very pretty color that your kids (or cats) are sure to be intrigued by. Best of all, the chocolate almost completely masks the flavor of the beet.
Why are beets something you want to incorporate, even if sneakily, into your diet? Let's check out some of the amazing benefits.
Reduces Blood Pressure
The same oxygen boosting effect that occurs in athletes can benefit the average person as well by dilating their blood vessels and thereby lowering blood pressure.³
High stress job? Maybe it's time to up that beet intake.
High concentrations of betaine
Betaine is the amino acid found in beets that can help reduce risk of heart disease by lowering the levels of an amino acid that, at high levels, puts you at risk for artery damage and heart disease.
FYI betaine is also found in substantial amounts in quinoa and spinach.
It also helps the liver out big time by increasing detoxifying enzymes in the body and preventing, as well as reducing, fat accumulation in the liver. This is good for your next weekend drinking binge.⁴
Essential Nutrient Gold Mine
Beets are chock full of B vitamins, iron, copper, manganese, magnesium, and potassium, to name a few. Stop wasting money on multi-vitamins.
Helps you poo
Thanks to all the fiber in a whole beet, you won't have any problems on the potty.
"Heaven forbid people should have to change their diet to improve their health."
Flourless Red Velvet Cupcake Recipe
I love this one because you can throw everything into a blender. Costco currently has cooked prepackaged beets, which completely expedite the process of cleaning, cooking, and peeling your own!
1. Bailey SJ, Winyard P, Vanhatalo A, Blackwell JR, Dimenna FJ, Wilkerson DP, Tarr J, Benjamin N, Jones AM. Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. J Appl Physiol. 2009 Oct;107(4):1144-55. Epub 2009 Aug 6.
2, 3, 4. FACLM, M. G. (n.d.). Whole Beets vs. Juice for Improving Athletic Performance. Retrieved August 22, 2017, from https://nutritionfacts.org/video/whole-beets-vs-juice-for-improving-athletic-performance/
Everything causes cancer these days. At least that's what it's starting to feel like. I won't lie to you, part of me was appalled while researching this article, but knowledge is power and no matter our socioeconomic background or stage in life, it's important we know what is safe and unsafe, especially when it comes to something as central as food.
We won't be covering the list of 900 chemicals accumulated by the Office of Environmental Health Hazard Assessment (OEHHA) that circulates in our man made environment, but we will specifically take a look at one pesticidal, chemical villain involved in preserving our food, and the current war waging between one brave groundskeeper and the superpower Monsanto.
Pesticides are nasty stuff for multiple reasons, according to Nature Education. They can throw off entire ecosystems by leaking into ponds, rivers, streams, and kill the animals that live there.
They can also leak into our drinking sources, a process called leeching. Water contaminated by pesticides is no joke for us humans as it is unsanitary and harmful to drink.¹
Pesticide infiltration in our drinking water is bad enough, yet these chemical culprits also coat common foods. Our fruits and veggies are sprayed with pesticides to keep bugs away and so farmers don't lose large portions or their entire crop.
From a business point of view, this makes a lot of sense, but from the health side of things, it is resulting in substantial repercussions, some as potentially extreme as terminal cancer.²
Quick Facts: what you need to know
Studies looking at pesticide use and cancer have shown a positive relationship between exposure to pesticides and the development of some cancers, particularly in children.⁶
So I know what you're thinking, "What am I supposed to eat?" I had the same thought. It's difficult enough to eat healthy, let alone be cognizant of the fact that our produce could be coated in human harming poison. This is a rather annoying discovery if you ask me.
Glyphosate: what is it & why it matters
Monsanto, the multi-billion dollar agricultural supergiant, is accountable for one fourth of the world's seed property. In other words, this single Fortune 500 company indirectly feeds 1.75 billion people!
That said, their practices both before, during, and after food is grown is a huge responsibility, one in which recent allegations have indicated they may have taken advantage of.⁷
Currently, they are undergoing a lawsuit with a California groundskeeper for hiding the cancer risk of it's weedkiller, Roundup.
The bullet in the gun is a chemical called glyphosate, the primary ingredient in Roundup.
Naturally, this cause is bringing attention to an important topic for our time, as it affects the long term health of people who are frequently exposed to or consume pesticides.
Some 4,000 plaintiffs have sued Monsanto alleging exposure to Roundup caused them, or their loved ones, to develop non-Hodgkin lymphoma (NHL). Another case is scheduled for trial in October, in Monsanto’s home town of St Louis, Missouri.⁹
Solutions: Smart Shopping
Thanks to the Environmental Working Group (EWG), our police for identifying pesticides on foods, we can at the very least make informed choices at the grocery store by knowing what is best to buy in it's organic form.
The EWG has identified the Dirty Dozen as produce that is high in pesticides and the Clean 15 as good to go in non-organically grown form.⁸
Farmers who grow organic produce use significantly less pesticides than non-organic farmers, thus we are better off buying the organic version of the foods that fall into the Dirty Dozen.
More than 98% of samples of strawberries, spinach, peaches, nectarines, cherries, and apples, tested positive for residue of at least one pesticide, and a single sample of strawberries had been contaminated with over 20 different pesticides.¹⁰
Long story short, if you eat a non-organic apple is it going to kill you? No. But science is clearly proving that the steady consumption of pesticides over time will indeed increase your risk of cancer.
It's worth memorizing the Dirty Dozen list and eating the organic form of each.
1. The Dangers of Pesticides. (n.d.) Retrieved June 13, 2017, from https://www.nature.com/scitable/blog/green-science/the_dangers_of_pesticides
2. US Right to Know. "Man vs. Monsanto: First Trial Over Roundup Cancer Claims Set to Begin." EcoWatch. June 19, 2018. Accessed June 20, 2018. https://www.ecowatch.com/johnson-monsanto-trial-2579431928.html.
3, 6. Bassil, K.L., C. Vakil, M. Sanborn, D.C. Cole, J.S. Kaur, and K.J. Kerr. Advances in Pediatrics. October 2007. Accessed June 20, 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2231435/.
4, 5. PAN. "Reproductive Health." Pesticide Action Network. Accessed June 20, 2018. http://www.panna.org/human-health-harms/reproductive-health.
7. GMO FAQ. (2016). "Do Monsanto and Big Ag Control Crop Research and World Food Supply?" Accessed June 20, 2018. https://gmo.geneticliteracyproject.org/FAQ/do-monsanto-and-big-ag-control-crop-research-and-world-food-supply/.
8, 10. Executive Summary. (n.d.). EWG's 2017 Shopper's Guide to Pesticides in Produce. Retrieved June 13, 2017, from https://www.ewg.org/foodnws/summary.php
9. Gillam, Carey. "Landmark Lawsuit Claims Monsanto Hid Cancer Danger of Weedkiller for Decades." The Guardian. May 22, 2018. Accessed June 20, 2018. https://www.theguardian.com/business/2018/may/22/monsanto-trial-cancer-weedkiller-roundup-dewayne-johnson.
Author: Kylie Viens, RDN
If we think of our body as if it were a car, we know our car needs adequate fuel to start and get us where we need to go. Our bodies truly are no different, as they need optimal fuel to “go”—not to mention, thrive and survive.
If you were to think of eating as a way of refueling, and base your decisions purely off of how your body would respond, would your food choices change? What if you had no tastebuds and an infinite amount of money. What would you eat then?
Having a healthy relationship with food is a very important and not commonly talked about issue in our society. The following article is one Registered Dietitian Nutritionist's brief insight onto the topic!
It's very normal for me to hear from my patients that when they eat better they feel better, and science continues to prove this reflection as having much validity.
The answers to what I've asked you so far are fairly obvious, but we are emotional and feeling beings, thusly not every food will provide us with the same sense of satisfaction.
All foods whether they are nutrient dense or not, serve a purpose—some for nutrition, some for the soul, and that's okay!
The 80/20 Rule
No one has a perfect diet (even dietitians!); however, there is a rule that applies to many aspects of life called the Pareto Principle, or 80/20 rule.
This isn’t a bad way to look at the big picture, meaning that if you can focus on nutrient dense foods 80% of the time, and enjoy your grandma’s homemade macaroni and cheese or brownies 20% of the time—there’s a good chance you will maintain a healthy weight and lessen your risk for chronic diseases.
You could also think of filling your plate following this rule!
A healthy relationship with food most certainly includes our comfort food favs as it helps us be in tune with what will both satisfy hunger and our tastebuds. Further, it is not absurd to eat outside of physical hunger, or something we should be guiltily beating ourselves up about.
There are many reasons as to why we eat other than just responding to our biological hunger signals.
In terms of emotional eating, food will not fix feelings of boredom, stress, procrastination, depression, sadness, anxiety, and so forth.
Although a normal reaction to reach for food, it is important to find healthy ways to cope with emotional feelings outside of eating.
Listen to your Body
Eating should be an enjoyable experience! Unfortunately, the society we live in today has made that more than a challenge for many. Eating should not create feelings of regret, remorse, guilt, or questioning one’s will-power!
Physical activity, meditation, talking to a friend or family member, starting an art project, and gardening are just some examples of “outs” for people without pursuing food to suppress feelings.
If you are interested in taking your commitment level up a notch, personal food logs can be a valuable tool for assessing not only the type and quantity of food and beverage consumption, but also our feelings before, during, and after eating a particular meal or snack.
*I have no stake in the recommendation of this book.
Eating healthy doesn't have to be such a puzzle or stressful part of your day. There are simple tips, like the 80/20 rule and eating intuitively that can help you make good decisions in regards to your diet.
Let's be honest, mornings can be a complete whirlwind, especially if you hit the snooze. Sometimes you don't have time to do more than compose yourself and then hit the ground running.
That said, it's a good plan to have something healthy and delicious, that didn't come in a package, and that.. yes.. was simple enough to make yourself.
Skinny, low calorie, weight loss, why does everything have to sound so diety? In America, we live in a strange paradox; overall, we are a very unhealthy country but are totally obsessed with health.
Contrary to popular belief, healthy food does not have to taste like a shoe, and weight loss oriented goals do not have to eliminate all the enjoyable things in life, case in point: the svelte enchilada and mindful margarita.
In this article we are staying away from words like skinny and weight loss because more negative connotations typically come to mind than positive.
Personally, skinny makes me think of the underweight models seen on magazine covers or the housewife on an obsessive journey to get back to her high school weight.
When I think weight loss, I think of the focus obsessively being on weight, numbers, and literally loss. This does more harm than good to our psyche, while the process should instead be about how it makes us feel: stronger, more energized, more in control of our life, etc.
When I imagine svelte on the other hand, I see someone who is strong, lean, elegant and healthy.
It is less diet and more lifestyle, as is being mindful about what you eat and how it affects you; thus, the mindful marg! Okay, a little cheesy I know, but let's get to how to make this healthy and delicious dinner!
This recipe is so simple and delicious, part of me wants to cry tears of joy. Okay, maybe not that dramatic, but this is an amazing alternative to a normal margarita that, will run you between 450 and 1100 calories (depending on size), and between 50-150g of sugar. Holy crackers.
In a sense, there are two extremes with alcohol consumption, the people who are heavy handed on their pours, and those who obsessively count portion size or restrict consuming them altogether.
Being mindful is a balance that falls in between these two extremes. It's nice every now and then to have a drink at the end of a long day, and when paying attention to your health, in general it's important to know what you put into your body.
Mindfulness is knowing that you can substitute your standard ingredients for alternatives that are going to be way better for your body, and drink in moderation by picking 8-12oz. glass sizes and leaving the 16-20oz. glasses in the cupboard.
Moderate alcohol consumption is defined as up to 1 drink per day in women, and 2 drinks per day for men. A standard drink is 12oz. beer, ~5oz. of wine, and 1.5 ounce shot of hard alcohol - the higher the proof, the higher the calories.
Compared to the Cantina marg, that's not too bad at all!