In late July of this year I attended the Institute of Food Technologist conference in Chicago, IL. I had gone there a few times before to present a poster or speak about my research and attend the afternoon sessions, but I rarely attend the early sessions as they do not appear “exciting”. This year I decided to attend one early morning session as the title appeared intriguing, “Futurist: Mike Walsh”. Mike Walsh is actually a business man who consultants companies and reviews data to assist them in advancing their company through the next consumer wave. He is not a nutritionist nor a food technologist/scientist, which helped make my decision to hear his talk. For those who are reading this blog you may already have some questions one of them being, “Why listen to a talk with someone who is not an expert in the area?” Well because we have so many non-experts writing about the future of our food and shaping the way consumers buy food I wanted to know how he was going about this talk (e.g. going on a soap box about some trend or way we should be making our food). For example, think about any of the diets that are currently out there or the books that tell us certain ingredients are “dangerous” to buy even though that ingredient may simply be water (e.g. dihydrogen monoxide) and the amount of consumers who stop buying particular foods due to this misinformation. In any case, after his hour presentation I was impressed. This guy did his homework about the food industry and provided a non-biased opinion about the way food scientists/nutritionists are creating food to help feed the 9.6 billion people who are expected to be on Earth by 2050. 

 

He asked 4 main questions throughout his presentation with one of them being, “How do we know what consumers will buy in the future?” His response: “Ask an 8-year old how they view food and what they would like to eat.” So, luckily I have an 8 year old and was able to ask this question. Her response, “Ice-cream Popsicles.” 

As a dietitian I was not so proud of her answer and it really was not the response I thought she would say. I really wanted her to say, “Watermelon”. But it got me to think, it is what she wants. I buy many healthy food items, so no ice-cream comes home that often from the market, which is why she responded that way. 

I wonder if you get 8-year olds in a room who have been exposed to limited fruits/vegetables or food in general and asked them this question what would they say? We predict maybe the same food they are always eating, but what if they say something like, “strawberries, lobster, and caviar”? I mean if, like my daughter, they do not consume the food that often, possibly they may respond with an answer that we do not expect. So, if you have an 8-year old ask them, “If you were the one shopping for food this week, what would you buy?” The answer may shock you and lead you to believe kids really will shape the future of our food.

I recently read the book, “A Fork in the Road” by James Oseland. Essentially this book is a collection of stories from various authors, foodists, and chefs that discuss their memorable experiences with food. 

I began thinking more about my memorable experiences with food and even though I do have some from my younger years and even in Ecuador where my husband’s family lives, I will share a more recent experience with food. In high school my friend’s father told me I needed to go visit the countries around the Mediterranean to chill out (I am a very hyper, always have to be busy type of person) and enjoy the culture. Well, I have not made it to any of these countries, but recently my husband and I visited India. Now I know many of you are thinking, “Um India is not noted for their relaxed environment”, but it is here where I had a memorable food experience. My kids, husband, and I ventured to Udaipur, which is mid-country. This city is known to be a romantic city, which was perfect to celebrate our 11 year wedding anniversary with our children (I know, not THAT romantic). In any case, the hotel we stayed at had a really nice little restaurant in which we could sit outside for meals and snacks. Now, if any of you are familiar with India you know it is hot. However, the hotel was situated so that no matter where you sat outside you were in the shade. Plus eating breakfast at 7:30 in the morning, you had a nice small breeze that was nearly non-existent 2 hours later.

Each day at 7:30am we, as a family, would walk down to breakfast and sit at this nice sturdy table with the iron black chairs and watch the 2 turtles walk over to us as they were expecting food from their visitors. My husband and I would order the American breakfast – 2 eggs cooked to our style (I normally chose the poached), corn flakes, hot milk, hot coffee, freshly squeezed mango juice, and a banana. We would share our breakfast with the kids and the turtles and enjoy the moment. I loved this time of the day, not because of the food, certainly it was good, but because we would sit and enjoy the warm morning while peacefully chatting about our adventures from the day before and what we will go see in the upcoming day. 

I am by no means a food connoisseur, so I cannot detect each spice or herb used to make a food, but I do know the meals shared with our family are so precious. I hope our children remember this time, but I know for a fact they will create their own food memory. I do wish it is because the food is good, but beyond that who they shared that food with and what they did during that time.

May you all remember your food moment… 

Oseland, J. Ed (2013). A Fork in the Road. Lonely Planet

Depending on your age, gender and body composition, 50 to 75% of your body is water. An average, healthy adult loses about 10 cups of water daily through perspiration, urination and expiration. To maintain hydration, daily intake should equal daily losses. Drinking 8 to 10 glasses of water daily can be challenging, so vary your hydration routine with a variety of healthy beverages.  Here’s a few ideas…

Coconut water

Coconut water has gained popularity for its crisp and refreshing taste. Coconut water contains less sugar, acidity and calories compared to soft drinks – but more electrolytes. Coconut water is excellent for rehydration. When researchers in Malaysia compared the rehydration efficacy of water, sports drinks and coconut water – coconut water proved the best for whole body rehydration and was better tolerated by the athletes. Interestingly, coconut water has also demonstrated benefits to those suffering from dehydration due to diarrhea. Check the ingredients panel for added sugars or undesirable preservatives when purchasing coconut water.  

Green and Herbal teas

Green tea is an excellent source of antioxidants and regular consumption has been shown to reduce risk for several cancers including breast, skin, lung and bladder. Green tea consumption has also been associated with decreased risk for cardiovascular disease and a 45-65% reduction in hypertension risk. Enjoy green tea warmed with honey or over ice. Chamomile, peppermint and spearmint teas are naturally caffeine-free and believed to benefit digestion.

Non-dairy nut milk

Almond, coconut and soy milk are available in health food stores and most major grocery chains.  Almonds, cashews, Brazil nuts, hazelnuts, pecans or walnuts are all nutritious options.  Almond milk, for example, contains the same amount of Calcium as cow’s milk with fewer calories. One cup of almond milk supplies 25% and 50% of the Vitamin D and Vitamin E daily requirements, respectively. Non-dairy milks are lactose-free and an excellent option for the lactose-sensitive. Add nut milk to baking recipes, smoothies, or granola – or substitute for milk or cream in ice cream recipes. Enjoy nut milk warmed with honey as a comforting beverage or on ice mixed with cinnamon and chai spices for a rich and creamy treat.

Green juice

Green juice is an easy way to meet your daily vegetable quota and benefit from easily digestible vitamins and minerals, albeit without the fiber. There is no scientific evidence that drinking your vegetables is more beneficial to your health than eating them; however, if you don’t eat vegetables, juicing may be a fun way to incorporate them into your diet. Make sure your juicing ingredients are as fresh as possible and store juice in a tightly covered container in the refrigerator.

Smoothies

Smoothies are a fun and refreshing way to hydrate and add fruits and/or vegetables to your and your family’s diets. Fruits are naturally low in fat, sodium and calories – but generally rich in both vitamin C and fiber – both of which have numerous demonstrated health benefits. Vitamin C is central to immune function and promotes cellular healing. Fiber is important for proper bowel function; regular consumption reduces risk of constipation and diverticulosis. Adding spinach to a strawberry-banana smoothie is a sneaky but probable way to incorporate a green vegetable into a toddler’s diet. Try blending a frozen banana, cup of coconut milk, scoop of nut butter and drizzle of honey for a satisfying and hydrating treat.

References:

ChooseMyPlate.gov: Why is it Important to Eat fruit?

Natural News: The Health Benefits of Vitamin C Go Well Beyond A Stronger Immune System

Harvard Health Publications: Benefits of Drinking Green Tea

Global Healing Center: Benefits of Coconut Water

PBS: Juicing

Mayo Clinic: Is Juicing Healthier Than Eating Whole Fruits or Vegetables?

Written By:

Sara Police, PhD

We all know that exercise is good for us, right?   Regular exercise increases strength, helps control body weight, improves self-image, increases energy, regulates sleep patterns and protects bone density.  

But, did you know that exercise – even just a little – reduces your risk for death as you age? 

Current exercise recommendations are for people over 60 years old to engage in moderate to vigorous exercise for 150 minutes each week.  According to survey data, more than 60% of adults in this age group find the recommendation too demanding.  Researchers wanted to know if a lesser exercise target could also produce protective effects. 

Dr. David Hupin and colleagues turned to published data to find the answer.  The authors used PubMed and Embase databases, with only prospective cohort studies included.  Results of nine cohort studies were included, taking into account 122,417 participants and 18,122 reported deaths. 

Findings were expressed in “metabolic equivalent of task” – or MET – units.  This unit expresses the amount of calories expended per minute of physical activity.  

After pooling data from these studies, the researchers found an inverse relationship between the number of MET minutes performed per week and risk of death.  In comparison to a completely sedentary lifestyle, participants getting 1 to 499 MET minutes of exercise weekly cut their risk of death by 22%.  Adults taking in 500 to 999 MET minutes cut their risk by 28% -- and those getting 1000 MET minutes (or more) cut their risk by 35%.  Basically, these findings demonstrate that “some is good, but more is better” when it comes to exercise!

What does this all mean?

Dr. Hupin and colleagues conclude that 250 MET minutes (which is about 75 minutes) per week of moderate to vigorous physical activity was a more reasonable goal for adults age 60 or over.  After all, a clear reduction in mortality risk was associated with this lower target for physical activity.  The researchers also noted – this would be just 15 minutes daily, 5 days a week.  

Talk about a reason to get moving!

Reference:

Harrison, L.  Even a Little Exercise May Reduce Mortality in Elders.  2015. Medscape Medical News.  Retrieved from: http://www.medscape.com/viewarticle/848993

Written by:

Sara Police, PhD

Today is October 1.  I find myself feeling anxious to see, smell, eat, drink and carve the globe-shaped orange plant synonymous with colorful leaves and cool days – the pumpkin. 

Pumpkins aren’t just for carving; in fact, you may be surprised to learn the impressive nutritional facts for this seasonal favorite.  According to Medical News Today, consuming one cup of cooked pumpkin will provide you over 100% of your daily recommended needs for vitamin A, 20% of your daily needs for vitamin C and smaller amounts of vitamin E, riboflavin, potassium, copper and manganese.  Pumpkin is nutritionally dense, offering these nutrients alongside only 49 calories, 0 grams of cholesterol and 12 grams of carbohydrates (including nearly 3 grams of fiber and 5 of natural sugar). 

Jack-o-lantern pumpkins are certainly edible, but look for the sweet or pie pumpkin varieties for cooking yourself; these are smaller and sweeter.  Or, use canned pumpkin (just make sure it’s 100% pumpkin, not the “pumpkin pie” filling). 

Interested in cooking with pumpkin this month?  You aren’t alone!  Do you have a favorite pumpkin recipe?  Please share in the Comments section below.    

And, try one of these healthy pumpkin-themed recipes:  

Vegan Pumpkin Banana Smoothie  

Chai Pumpkin Bread  

Simple Pumpkin Soup   

Healthy Pumpkin Pie  

Pumpkin Maple Pecan Granola

(The smoothie and chai bread are two of my favorites.)

Reference:

Medical News Today: What are the health benefits of pumpkin?  

Written by: Sara Police, PhD

The world is filled with constant reminders of methods for weight loss; exercise programs, diet plans, pills, etc.  Losing weight seems to be something that is on the forefront of many consumers’ minds.  Are all these messages and thoughts somehow creating a negative impact on personal weight goals?

For example, I know some people who never discuss ‘feeling fat’ or ‘needing to lose weight’ and they are in great shape.  It’s just not something they stress out about on a regular basis.  They don’t seek out special methods to achieve weight loss or worry about the foods they consume.  They say active without overly obsessing as well.

Having regular thoughts of good health can be important to ensuring a healthy future. However, when these thoughts consume the mind, too much control and obsession can cause a negative reaction. It’s understandable that consumers’ desire control but I feel that if the consumer focuses on a few small lifestyle changes, the impact lasts longer. 

Obsessing over many dietary and physical activity changes at once can backfire, causing the consumer to feel like a failure.  It can create a pattern in which the goals seems father away. Small changes that slowly become lasting habits are meaningful to the consumer and help to ensure better success rates while meeting personal goals.  Could weight loss be achieved if consumers actually stop thinking about it so much?

Joyce Rode, MA