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Whole Grain Pasta Nutrients

The 2022 Nutrition Trends You Need To Try, Because Health Is Everything

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The New Year is just around the corner and you may be making resolutions to make, from eating healthily to getting more (or even at all) exercising. A good place to start is by looking at nutrition trends for 2022. You may already know some that are taking 2021 by storm, from mushroom coffee to herbal supplements to mix in your morning smoothie. There are also plenty of celebrity-owned wellness brands out there that you can get inspiration from. Kate Hudson’s InBloom, for example, is made from 100% herbal supplements like nutritional powders and proteins, while Lo Bosworth’s Love Wellness promotes various vitamin supplements and immune-boosting health kits. But how do you know what nutrition to put on your health radar for 2022?

“After almost two years of living in a pandemic, it’s no surprise that people are more interested in various ways to boost their immune systems,” said Naria Le Mire, registered nutritionist and founder of Naria Le Mire Nutrition LLC, in an email TZR. “Overall, supporting a healthy immune system involves not just dietary considerations, but mindful practices such as managing stress and getting enough sleep.” Be sure to check out the 2022 Nutrition Trends touted by Le Mire and other experts beforehand to help you start the New Year like this Start healthier as possible.

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Microbiome support

The health of the microbiome has to do with your gut – and is trending among many nutritionists. According to the National Institutes of Health, “The human microbiota is made up of the 10 to 100 trillion symbiotic microbial cells that make up every person, mostly gut bacteria; The human microbiome is made up of the genes that house these cells. ”In other words, the microbiome is made up of microbes that are beneficial to the body – they do everything from stimulating the immune system to breaking down potentially toxic components of food. However, they’re also potentially harmful, and this is where probiotics come in (or digestive tract, so to speak). They can help restore the composition of the gut microbiome and prevent things like bowel inflammation.

If you’re not familiar with probiotics, they’re made up of natural, good live bacteria in your body. You may have your daily yogurt and think you’re getting enough probiotics, but you can also use probiotic supplements to improve your gut health. Ara Katz, co-founder and co-CEO of Seed, whose fans include celebrities from Kerry Washington to Mindy Kaling to Sarah Jessica Parker, says “belly madness” is a real thing. “Every day we see more and more ‘probiotic’ supplements, foods and beverages (as well as shampoo and mattresses and well … you get it),” she told TZR in an email. “But many people still don’t know exactly what probiotics are, how they work, why they should be taken and why they will play an increasingly important role in our health in the years to come.”

Your body is complex and interconnected, and the gastrointestinal tract is at the heart of it all, explains Katz. “While the gut health benefits (think: better feces) are often the most immediate, specific strains of probiotic have been studied to have potent effects on the entire body.” Not only is it beneficial for digestive health, it is also beneficial for health the skin, the heart, the immune function of the gut, and the integrity of the gut barrier, she says.

Additionally, probiotics can support vaginal health by balancing your acidic pH, which helps fight off infection. For example, research has shown that vaginal probiotics containing lactobacilli can cure or prevent certain bacterial or fungal infections. The foods mentioned above – like yogurt – can also help, or you can take probiotic pills that target vaginal health. There are several different ones on the market from Garden of Life Vaginal Care Probiotics to Love Wellness’s Vaginal Health Kit containing Good Girl Probiotics, which focuses on three key areas – reproductive health organs, the gut and the immune system. “As research advances, we now know that beneficial microbes (probiotics) also offer new tools to preventively and proactively take care of ourselves,” she adds.

Fermented foods

Claudia le Feuvre, nutrition therapist and eating psychology coach, is also the co-founder of Mighty Green, a company that makes CBD products. She too believes that microbiome health is a nutritional trend for 2022 and fermented foods are key. “Fermented is still fabulous,” she told TZR in an email. “Our love affair with fermented kombucha, kimchi, kefir [made from the fermented milk of a cow, goat, or sheep], etc, is here to stay. With so much emerging research devoted to understanding our microbiomes – and how they affect our health and wellbeing – we will undoubtedly focus even more on replenishing our good bacteria. “

Dr. Daryl Gioffre, Certified Nutritionist, Founder of Alkamind, and Author of Get Off Your Acid, agrees that intestinal health in 2022 will definitely be a nutritional trend that is alive and well (no pun intended). “Eighty percent of your immune system lives in your gut,” he told TZR in an email. “With this in mind, it’s no wonder that gut health awareness is very high. People will consume more foods that will reduce gas and inflammation, improve digestion and improve microbiome health. “

Le Mire also recommends looking after your immune system through your diet. She says that, put simply, the bacteria that live in your gastrointestinal tract help regulate the immune system. “A diet high in a variety of fruits, vegetables, whole grains, and healthy fats should be followed to support a diverse gut microbiome, similar to the Mediterranean diet,” she explains. Both prebiotics – like vegetables and fruits – and probiotics – like yogurt and kefir – are great natural sources that help diversify the gut microbiome.

Legume fever

Ryan Andrews, RD, Senior Nutritionist and Advisor to Precision Nutrition, agrees that healthy eating will be on the rise in 2022 – especially consume more legumes. “While we have long neglected legumes in America (most adults only eat 7 pounds a year), I expect we’ll be consuming more of them in 2022,” he told TZR in an email. “Legumes not only support our health, they are also delicious, affordable, environmentally friendly and fit into many dietary traditions. We are already seeing companies use them in unique ways. “

Yes, instead of cooking chickpeas on the stove, you can use them as a base for several foods. According to Andrews, this includes everything from flour like Bob’s Red Mill chickpea flour to snacks like Biena chickpea snacks and pasta and pizza crusts from Banza. Chickpeas also have many health benefits – they’re high in fiber, iron, and protein. For example, a 2-ounce serving of Banza chickpea noodles contains 11 grams of protein, which is much more than traditional flour-based noodles. And once you’ve tried it, you’ll find that the taste isn’t all that different from wheat-based pasta.

Sugar-free high

“We all know what stress eating is – it’s our urge to calm our bodies and minds from our cravings for food,” says Gioffre, who wrote Get Off Your Sugar. “But here’s the problem: when we’re under stress and eating stress, the first thing we reach out for is the worst thing we reach for, and that is comfort food – also known as sugar.”

Sugar has literally crept into our diet, he explains, and it’s hidden in so many of the foods we eat every day, especially during the holidays. “Comfort foods are full of sugar, and in reality they don’t comfort us at all,” he says. “They can give you that instant gratification from the dopamine surge, but it increases the stress in your body because these sugar-laden foods are highly acidic and cause inflammation in our bodies. And the more sugar you eat, the more sugar you will burn for energy. Hence, you will crave sugar all the more. It literally becomes a vicious circle that feeds sugar addiction. “

And Gioffre’s trend forecast seems spot on, as more brands are jumping on the sugar-free bandwagon, offering consumers alternative ways to satisfy their sweet cravings. You can choose a keto-friendly snack like Keto Bars from Perfect Keto (which contain ingredients like organic almond butter, stevia, and collagen protein) or Smpl Enhanced Snack Bars (which are fortified with vitamins, made from superfoods, and low in natural sugars). Or, you can opt for hard candy from Dr. John’s opt that are sugar free and contain fiber. Whichever you choose, there are plenty of alternatives if you want the taste of a sugary snack with no sugar. Of course, you can also make your own sugary creations by using products like coconut oil and agave instead of refined sugar.

Chlorophyll water

Gioffre says that as we still live in the uncertainty of the pandemic, many are constantly looking for better, healthier ways to boost immunity and energy. “With this in mind, many celebrities – along with thousands of others – add liquid chlorophyll to their water,” he says. Everyone from Mandy Moore to Reese Witherspoon is known for it.

You probably learned about chlorophyll in your science class – it’s the pigment in plants that makes them green. And it absorbs sunlight during photosynthesis, which is when plants take energy from the sun to produce nutrients. “Chlorophyll is one of the strongest neutralizers of acid and inflammation, the main cause of fatigue, sleep and digestive problems and blemished skin,” explains Gioffre. “I prefer dehydrated powders to liquid chlorophyll or dissolvable tablets because they don’t need preservatives or chemicals to keep them shelf-stable. Dehydrated green juice powders are harvested at their maximum nutritional value and then dehydrated to remove the water. This naturally preserves the green so that if you put a spoon in the water, just like you would with a seedling, the green will come back to life and provide you with nutrients as powerfully as it was on harvest day.

“Social media users also love chlorophyll because it works quickly and combats the cause of why they feel or look a certain way.” (A quick search shows that TikTok alone has had more than 400 million views with the Hashtag “Chlorophyll”.) “The best? It takes less than 30 seconds to drink and get into your system, making it an easy and inexpensive way to combat acid, ”he adds.

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Whole Grain Pasta Nutrients

Expert’s nutrition tips for runners

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Running is a very popular sport, thanks to its simplicity and many health and fitness benefits. It’s versatile and inexpensive, requires very little equipment, and it’s an excellent way to strengthen your cardiovascular health.

Nutrition plays an important part in optimum running performance. pexels

With the competitive nature of the sport, runners continuously challenge themselves and each other to improve. In addition to training, proper fuel for the body is vital for peak sports performance.

Noted medical and nutrition specialist Dr. Korakod Panich provided the five best nutrients for optimal running performance.

Nutrition is important for runners because it plays a vital role in overall health and can also support performance. A balanced diet for healthy runners should include these five key nutrients:

1. Carbohydrates
Carbohydrates—which can be found in food such as fruits, dairy products, and starches such as rice, bread, and pasta—are the most important source of energy for the body.

For runners, a small meal, taken an hour before running, consisting of carbohydrates and a bit of protein can provide the energy needed to run effectively. A smoothie made with milk and fruit, or some yogurt topped with berries, provides the nutrients needed and is easily digested before a workout.

Consuming the right amount of carbohydrates before exercising can help you maximize your workout.

2. Protein
Protein—found in meat, milk, eggs, and soy—helps repair and rebuild tissues and muscles that could be affected during physical activities. With the proper amount of protein and adequate sleep, muscles repair, rebuild, and become stronger.

Soy is a good protein source as it is one of the few complete plant-based proteins containing all of the nine essential amino acids that the body cannot produce on its own. Runners should consume a combination of carbs and protein 30 to 45 minutes after exercising.

Carb to protein ratio should be 2-3:1, with 20 grams of high-quality protein after a workout and between 40 and 60 grams of carbohydrate. A sandwich on whole-grain bread with a piece of fruit or a high-protein recovery shake would fill the bill.

3.Fat
Fat serves as an essential energy source. It is often used as fuel, particularly during moderate-intensity exercise that lasts for an extended period, such as a moderate jog lasting at least 30 minutes or so. The body will utilize more fat than carbohydrate for fuel in an attempt to conserve carbohydrate that is stored in the liver and muscles.

Choose beneficial fats—such as those found in olive oil, avocado, and nuts—and avoid saturated fats¬¬that can raise the risk of heart disease. This means staying away from fatty red meats, and ultra-processed foods, such as fast food or bakery items.

4. Vitamins and minerals
There are different kinds of vitamins and minerals that help maintain the balance in body system functions; fruits and vegetables are the best sources to obtain them. During exercise, the body excretes waste in the form of sweat, which also removes important minerals from the body. If you opt to exercise for more than one hour, energy and mineral drinks are highly recommended to replace lost fluids and minerals.

5.Water
The human body is made up of 70 percent water, which is why staying hydrated is crucial. Water helps deliver nutrients to the cells and plays a significant role in eliminating waste. Runners need to maintain body water balance before, during, and after workouts because water provides nourishment that the body needs for almost every single function. It also helps limit changes in body temperature.

Make sure not to lose more than two percent of your body weight in fluids during exercise, as it can reduce your strength and affect performance. If you exercise regularly, check your weight before and after a workout to keep track of water loss and be sure to replace those losses. For every pound of weight lost during exercise, replace with 2-3 cups of fluid (or 1 liter of fluid for every kilogram lost during exercise).

Nutrition and running style

Aside from understanding the importance of nutrients, it is also essential for new runners to learn the proper way to run. Running not just makes our bodies stronger; it also helps burn calories and fat, depending on the goal.

If you have little time and would like to burn calories and fat, you can do interval training, which alternates short work intervals (80-90 percent of maximum heart rate for 30-60 seconds) with rest periods (50 percent of maximum heart rate for 1-2 minutes). This helps improve circulation and enable the heart to pump blood and make it healthier while strengthening the muscles.

If your main aim is to burn fat, and you have some time, you can run slowly to raise your heart rate to 40-60 percent of your maximum, for at least 45-60 minutes.

Korakod Panich is a member of the Herbalife Nutrition Advisory Board.

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Whole Grain Pasta Nutrients

Weekly Spotlight: Make the Perfect Spring Vegan Pasta Salad!

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Pasta salad is a wonderful spring meal, plus it’s a wonderful plant-based meal that can easily be veganized! It’s a meal that you can add any veggie that you want to, making it super versatile for this time of year. When spring produces like arugula, garlic and some herbs are hitting their peak season, you might have extra veggies on hand or are looking for a way to clear out some veggies from your fridge. Pasta salad is also easy to whip up, and you can either do a simple dressing or a more involved creamy dressing to top it.

Depending on your time and how you want to enjoy your pasta salad, this guide splits pasta salad recipes depending on their sauce base. The simple oil and garlic type dressings are lighter in flavor, allowing whatever you hand (veggies or herbs) to stand out in your final pasta salad. However, if you’re looking for a creamier and more hands-on homemade dressing, we’ve got you covered too! These are topped with a dressing that uses a base of tahini, tofu, or even hemp seeds to create a delicious creamy dressing. The last group focuses on taking a traditional pasta salad adding a twist, like a clever flavor or mixing up the base grain!

We also highly recommend downloading the Food Monster app — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based, and allergy-friendly recipe resource to help you get healthy! And, don’t forget to check out our Weekly Meal Plan Archives!

Are you ready to have a week full of delicious, high-protein, whole-food vegan food that leaves you nourished and content? Let’s get started!

This week, we’re bringing delicious pasta salad recipes that are fully vegan and plant-based!

Pasta Salads that Use a Mayo, Sour Cream, or Simple Oil Dressing:

Vegan Spring Pea and Arugula Pasta Salad

Source: Spring Pea and Arugula Pasta Salad

These quick pasta salads are great to throw together for the week! Their light dressing makes it excellent to eat on its own to get a variety of simple flavors and enjoy the fresher crunch of the veggies in these dishes.

Pasta Salads that Use a Tofu, Tahini, Homemade, or Cashew Based Dressing

Vegan Easy Vegetable Pasta Salad

Source: Easy Vegetable Pasta Salad

These creamy pasta salads are excellent to enjoy on their own, or if you’re looking to add even more veggies, you could enjoy these over a base of greens for an extra crunch of texture! There are so many ways to make a creamy pasta salad with vegan ingredients; you could use cashews, tofu, tahini, or even hemp hearts to get a creamy sauce.

Pasta Salads that Are a Twist on a Classic Dish:

Vegan Greek Pasta Salad with Tofu Feta

Source: Greek Pasta Salad with Tofu Feta

Cacio e Pepe as a pasta salad? Using orzo instead of pasta? There are so many ways to change up the flavors and inspiration you use for your pasta salads. If you’re looking for a way to enjoy a new way of eating pasta salad, this is your list right here!

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Learn How to Cook Plant-Based Meals at Home

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, good health other more! Unfortunately, dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer, and has many side effects.

For those interested in eating more plant-based, we highly recommend purchasing one of our many plant-based cookbooks or downloading the Food Monster app which has thousands of delicious recipes making it the largest vegan recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental other health benefits of a plant based diet.

Here are some resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!

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Whole Grain Pasta Nutrients

Food Therapist Debunks Myths About Veganism

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Veganism is a lifestyle that is based on the ideology that humans should not exploit animals or the environment for their needs. Vegans refrain from utilizing any kind of animal products for food, clothing, or work, among other things, and they do not differentiate between any species as they consider all animals equal. Simply put, veganism is the practice of avoiding the use of any animal products—particularly in our diet—including meat, eggs, and dairy products.

Myths about veganism

Additionally, there are countless myths, misconceptions, and assumptions about being vegan from all corners. We got Nidhi Nahata—Founder, Justbe Resto Cafe, Bangalore, and food therapist—to debunk a few common floating speculations.

1. Milk has a lot of calcium

Credit: iStock

There is an existing misconception that only cow milk contains calcium. So, what is the optimal source of calcium? Like plenty of other nutrients, calcium is readily available in a variety of plant-based foods that are better absorbed by the body than dairy. Think broccoli, cabbage, kale, almonds, chia, beans, pulses, leafy vegetables, and more. Therefore, even if you are not vegan, having a wide range of calcium sources in your diet can be a healthier option.

2. Animal protein is more important than plant protein

7 myths about veganism
Credit: iStock

Incidentally, the animals that are consumed for so-called protein are fed on a plant based diet, which basically means that we are consuming the same and/or processed protein through dead tissues or extracted produce from an animal. For those on the lookout for plant-based protein sources, there are plenty of options like soya, lentils, pulses, broccoli, seaweed, peas, spinach, beans, brown rice, whole wheat bread and pasta, quinoa, peanuts, cashews, almonds , pistachios, walnuts, oats, and seitan tofu.

3. Vegans have B12 deficiency

Vegans, vegetarians, or non-vegetarians—all could have deficiency because of vitamin B12, which is a bacteria found in nature. The sources of vitamin B12 are commonly questioned in reference to being vegan, since the most common source is assumed to be animals and animal products. But the reality is that vegans can achieve the intake needed through reliable sources, such as supplements or fortified foods.

7 myths about veganism
Credit: iStock

Vitamin B12 is produced by certain microorganisms and is processed while consuming cobalt from a plant base. However, our modern day agriculture prevents these nutrients to be transferred into our bodies through either sources-–animals or plants. Therefore, vegans, vegetarians, or non-vegetarians need to normally be given cobalt or B12 supplements to attain suitable levels regardless of their dietary preference.

4. Vegan lifestyle is very expensive

food item
Credit: iStock

The limited accessibility to vegan food and alternatives is one of the biggest restrictive misconnects prevalent in our society. The reality is that, similar to any diet, plant-based eating is only expensive if there are a lot of quick-to-eat processed foods, readymade meal preps, and products from vegan-specific brands. There are plenty of vegan foods and ingredients that are affordable in India, especially if the diet is centered around cheaper foods like fruits, vegetables, grains, lentils, beans, and several others. Good planning can make vegan diet more affordable than the ones that include animal products.

5. Pregnant women need milk and dairy

7 myths about veganism
Credit: iStock

“You cannot be vegan when pregnant” is a common misconception for soon-to-be vegan parents. The basic fact is that pregnancy is a challenge for the body, no matter what diet you are on and usually requires additional nutrients. It is advised to be closer to iron and vitamin B12, which can be attained on a vegan diet as well. The tradition of milk being one of the most integral components of our diet has been prevalent for decades. We need to be mindful and bring logical reasoning in choosing food for soon-to-be parents as well as children.

6. Soy increases the chances of breast cancer

  7 myths about veganism
Credit: iStock

There is no convincing evidence that eating soy-based food increases the risk of breast cancer in humans. This misunderstanding, however, might arise from earlier studies conducted on rodents. Scientists of this study showed that when these animals received large amounts of soy-compounds called flavones, they showed likelihood to develop breast cancer.

7 myths about veganism
Credit: iStock

A study published by the International Journal of Epidemiology, in February 2020, searched associations between soy intake and breast cancer risk by following 52,795 cancer-free women in the US for an average of 7.9 years. In the results, they found no substantial association between soy intake and breast cancer, but they did identify a link between dairy (milk) and breast cancer.

Soy as an ingredient is loaded with fiber and is a good source of protein, omega 3, and antioxidants. Research also suggests that soy has a good amount of protein which is well absorbed by the body, and the best way to consume it is in bean form, tofu, tempeh, and other such forms.

7. Veganism is a cult

7 myths about veganism
Credit: iStock

Being compassionate and conscious can never be a cult. Veganism is a lifestyle that utilizes an ideology to bring people closer to their instincts. This means bringing us closer to eating what nature has designed and grown for us, rather than exploiting animals and other sentient beings.

Lead Image Credit: Alia Bhatt and Yami Gautam Dhar, Instagram

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