Tag: Healthy

  • Making a Balanced Plate: An Easy Formula for Healthy Meals

    Making a Balanced Plate: An Easy Formula for Healthy Meals

    How can we easily create a balanced plate for healthy meals? Whether you’re a student that’s just learning to cook for themselves, trying to recover from disordered eating, or simply looking for an easy way to slap together a healthy meal, this “plate formula” can be incredibly helpful to make your meals more intentional and structured.

    Recently, I’ve been working on some research projects that concern Food-Based Dietary Guidelines (FBDGs) around the world. In other words, food guides! The plate-style or pie-chart presentation of food guides is one of the more common ones across different countries. Examples include the new Canada’s Food Guide, MyPlate from the USA, and food guides from Mexico, Argentina, Denmark, the UK, and more. Interestingly, plate/circle presentations are more common in the Americas, whereas pyramid graphics are more common in European countries!

    Ready to get into it? Pin this image on Pinterest to save it for later, and let’s go!

    balanced plate for healthy meals Pinterest pin

    1. Fruits & Veggies

    variety of fruits
    Photo by Oleg Magni on Pexels.com

    First up is fruits and vegetables! About half your plate should be fruits and veggies. They provide your body with essential micronutrients (vitamins and minerals!), some water, and fibre to help fill you up and prevent constipation. Plus, they add colour, visual interest, and awesome flavours to keep food fun. Try to have a variety of colours — eat the rainbow.

    Try these: Examples of Fruits & Veggies

    Here are some of my favourite fruits and vegetables I try to rotate through in my kitchen:

    • Apples
    • Oranges
    • Grapes
    • Bananas
    • Kiwis
    • Grapefruit
    • Peaches
    • Clementines
    • Frozen mixed berries
    • Frozen mango
    • Pineapple

    • Broccoli
    • Tomatoes*
    • Bak choi
    • Napa cabbage
    • Iceberg lettuce
    • Bell peppers
    • Carrots
    • Zucchini
    • Salad greens
    • Spinach
    • Eggplant
    • Mao gua (hairy gourd)
    • Kale

    (*I know “Tomatoes are a fruit!” but I see them as a vegetable for their relatively lower sugar and calorie content. Don’t come at me for this.)

    2. Protein

    grilled salmon fish on rectangular black ceramic plate
    Photo by Malidate Van on Pexels.com

    About a quarter of your plate should be some kind of protein. This could be beans/legumes, nuts/seeds, meat/poultry, or dairy. Your body needs protein to survive and function smoothly. Protein helps repair damage, grow muscle mass, and keeps you fuller for longer. Individual needs vary, but aim for at least 15g at each meal if you can! (Athletes may consider 20-30g.)

    Try these: Examples of Protein Foods

    Even if you eat meat/fish, try and incorporate more plant-based sources of protein into your diet too! They come with an extra punch of fibre and add some variety to your diet.

    • Greek yogurt
    • Eggs/Egg whites
    • Nuts (e.g. almonds)
    • Seeds (e.g. chia/flax)
    • Split peas

    • Tofu/Bean curd
    • Lentils
    • Beans
    • Tempeh
    • Seitan

    • Chicken
    • Turkey
    • Beef
    • Fish + seafood (e.g. salmon, tuna, shrimp)

    3. Complex Carbohydrates

    gray foods on wicker baskets
    Photo by Daria Shevtsova on Pexels.com

    About a quarter of your plate should be some kind of complex carbohydrate (carbs!). Aim for whole grains (bread, pasta, or rice), starchy veggies (potatoes + yams), or double down with starchy plant-based proteins like beans or lentils. Carbs are your friend — they give you energy to keep you going throughout the day, as well as some essential micronutrients.

    Try these: Examples of Complex Carbs

    • Brown rice/Wild rice
    • Whole grain breads (like this one)
    • Whole wheat pasta
    • Quinoa
    • Oatmeal
    • Sweet potatoes

    4. Fats & Oils

    bowl being poured with olive oil
    Photo by Pixabay on Pexels.com

    You’ll probably use fats and oils in your cooking or as a sauce/spread. Healthy fats (e.g. from avocado, olive oil, fish, and nuts) help keep your heart, blood, and brain healthy! Try to limit your consumption of trans fats and saturated fats (e.g. from animal fat or dairy).

    Try these: Examples of Healthy Fats

    • Olive oil
    • Avocado oil
    • Nuts and seeds
    • Fatty fish (e.g. salmon)
    • Avocado

    5. Water & Lifestyle

    sportswoman with mask on chin drinking water during street workout
    Photo by Gustavo Fring on Pexels.com

    Just having the proper nutrition at meals doesn’t ensure your long-term health! Make sure you’re staying hydrated (2-4L of water a day) to keep your body’s organs functioning well. Do your best to get enough sleep, stay active and build your muscle strength, and take care of your mental/emotional health! Stay connected with loved ones and seek help if you need it.

    Putting it all together: Meal Planning

    Now that we understand all the components of the balanced plate formula, how do we use it in our daily lives? On the most simple level, just pick one option from each category for each meal. Personally, I like having multiple types of vegetables in every meal, but it can be hard to achieve when you live alone.

    To make things easier, I like to prepare my carbs (and sometimes marinate my protein) in a big batch for the next couple days/weeks. For example, I’ll cook 3 cups of rice at once, instead of having to cook 1/2 cup at each meal. If I purchase a 1kg (2.2lb) package of chicken breast, I’ll dice it up and marinate all of it before portioning into 4oz (112g) portions to freeze. It saves time and energy!

    An example day of meals with the balanced plate formula

    DISCLAIMER: Below is not a meal plan that you should necessarily follow. Rather, it is simply an example to illustrate how I personally use this formula in my life. Contact me privately for specific advice, or speak with your dietitian/doctor.

    Breakfast
    • Fruits/Vegetables: an orange
    • Protein: Greek yogurt
    • Complex Carbs: whole grain bread
    • Healthy Fats: flax seeds

    The meal: Dice up the orange and mix with a cup of Greek yogurt in a bowl. Top with flax seeds and toast some whole grain bread to complete the meal!

    Lunch
    • Fruits/Vegetables: roasted broccoli
    • Protein: tofu and eggs
    • Complex Carbs: brown rice
    • Healthy Fats: oil for cooking, also some in tofu + eggs

    The meal: Chop up broccoli, season with salt, and dry roast in the oven at 400°F for 15-20min. Slice tofu and pan fry. Beat eggs and pour over tofu before flipping to fry the other side. Season with salt and pepper. Serve with brown rice.

    Dinner
    • Fruits/Vegetables: zucchini
    • Protein: shrimp
    • Complex Carbs: brown rice
    • Healthy Fats: oil for cooking

    The meal: Briefly pan fry shrimp with some garlic and onion, then set aside. Stir fry zucchini until nearly done, add shrimp back in, and season. Optional, add a scrambled egg. Serve with brown rice.

    Snacks
    • Fruits/Vegetables: frozen mango
    • Protein: yogurt or nuts
    • Complex Carbs: granola bar

    I’ll typically spread my snacks out throughout the day, e.g. a granola bar before lunch, yogurt in the afternoon, and mango in the evening.

    Save the balanced plate for healthy meals on Instagram

    Did you catch this post on IG? Check it out, give it a save, and drop me some love @houbakes <3

  • How To Build The Perfect Healthy Plant-Based Bowl, 5 step formula

    How To Build The Perfect Healthy Plant-Based Bowl, 5 step formula

    Follow this simple 5-step formula to create a healthy vegan bowl with plenty of protein and flavor in 30-minutes or less.

    As a plant-based eater and Registered Dietitian, one of my go-to dinners (and lunches) is a vegan bowl. Not only are plant-based bowls easy to make, they are highly customizable. Use whatever ingredients you have in the fridge or pantry, throw them together in a bowl and top with delicious goodies, like sauces and nuts. 

    lentil bowel with veggies
    Greek Lentil Power Bowl (recipe at end of article)

    Although making a bowl is an easy option, there are certain things that can cause it to go south. For instance, some bowls neglect protein and others are low in the satisfaction and taste department. 

    But creating the perfect bowl doesn’t have to mean following a complicated recipe. This simple 5-step formula will help you come up with the perfect bowl that suits your tastebuds and appetite. You can choose the ingredients that you like best and experiment with different versions of a plant-based bowl. The possibilities are endless!

    And my favorite part is that you can make a big batch of any bowl you like and eat it all week long!

    The formula

    This simple formula for building a plant-based bowl results in a perfect meal every time. Follow it and tag me on social media @greenletes to show me your creations. 

    1. Choose a base

    If you’ve ever visited Chipotle or any quick service restaurant that lets you build your own bowl, you likely know that most bowls usually start with a grain. Chipotle offers brown or white rice. Other places might start with quinoa or farro. 

    Start there with your bowl. Besides rice, quinoa and farro, try bulgur wheat, wheatberries, spelt, amaranth, or even cooked oats. Whole grains are complex carbs that have plenty of protein and fiber, both of which keep you full. Make sure you consider the portion size of any grain. Usually, ½ cup to 1 cup of cooked grains is plenty. 

    Or if you prefer to skip the grain, start your bowl with a leafy green. [ Related: How To Add More Leafy Greens Into Your Plant-Based Diet] Chopped kale, spinach, butter leaf lettuce, swiss chard, mixed greens, red leaf lettuce or mixed lettuce are just some of the green options. 

    1. Add a protein 

    A plant-based protein may be one of the most important elements of a healthy bowl. Protein contributes to muscle growth and appetite control. In other words, adding protein to your bowl will help keep you full for hours. 

    Choose from the following list of plant-based proteins. Better yet, mix and match a few of these:

    • Tofu, Protein: 9 grams in 3 ounces (⅕ of a block)
    • Seitan, Protein: 21 grams in ⅓ cup (1 ounce)
    • Tempeh, Protein: 16 grams in 3 ounces
    • Edamame, Protein: 9 grams of protein in ½ cup
    • Black beans, Protein: 14 grams in 1 cup (canned)
    • Lentils, Protein: 13 grams in ½ cup cooked
    • Hemp seeds, Protein: 10 grams in 3 tablespoons
    • Peas, Protein: 5 grams in ⅔ cup
    • Amaranth, Protein: 6 grams in ⅔ cup (cooked)
    • Oats, Protein: 5 grams in 1/2 cup of dry oats
    • Quinoa, Protein: 8 grams of protein in 1 cup cooked
    • Chickpeas, Protein: 12 grams in 1 cup (canned)
    • White beans, Protein: 12 grams in 1 cup (canned)
    • Kidney beans, Protein: 14 grams in 1 cup (canned)
    • Flax seeds, Protein: 8 grams in 3 tablespoons
    • Black-eyed peas, Protein: 14 grams in 1 cup (canned)
    1. Add veggies (and/or fruit)

    Veggies and fruit aren’t only nutrition powerhouses, they are also packed with flavor. Not to mention that there are so many varieties to choose from. Opt for raw veggies, like shredded cabbage, sliced peppers, diced carrots or chopped onion. Or combine veggies with olive oil and salt and roast them in the oven. Some of my favorites to roast are sweet potatoes, cauliflower, broccoli, beets and green beans. 

    And if you want some natural sweetness to complement the other nutty and savory flavors, add chopped fruit. Tomatoes, avocados and zucchini are all considered a fruit. But there are other sweet options, like apples, peaches, blueberries, strawberries, watermelon and more!  

    1. Choose your toppings

    Now comes the fun part– the toppings! The next addition to your bowl adds texture and flavor. In the Chipotle example, one of the biggest errors os choosing calorie dense toppings, like sour cream or loads of cheese.

    Instead, sprinkle your bowl with seeds or nuts. Some of my go-to’s include: 

    • Pumpkin seeds
    • Sunflower seeds
    • Flax seeds
    • Hemp seeds
    • Chopped toasted almonds
    • Chopped walnuts
    • Chopped peanuts

    Or increase the veggie intake ever further and add sliced radishes or a homemade pico de gallo or guacamole. 

    1. Sauce it up

    I thought about including sauce in the toppings, but I think sauces should stand on their own. They are really what make or break your dish and add a major flavor component. And remember, the toppings add texture, while the sauces contribute flavor. 

    You can easily use a bottled sauce, like a teriyaki, sriracha, balsamic glaze, salad dressing or even a dip, like hummus, salsa tzatziki. Or you can make your own sauce. Some of my favorites include a homemade honey mustard, lemon pepper marinade, balsamic vinaigrette, romanesco and pesto. 

    Just like the rest of your bowl, the sauce possibilities are endless. 

    rice bowl with cauliflower and chickpeas
    Buffalo Cauliflower Rice Bowl (recipe at end of article)

    How to customize your bowl

    Now that you have the easy 5-step formula for making a plant-based bowl, it’s time to customize it even further. Building the bowl was the beginner version, and now we’re moving on to the advanced. Here are ways to make your vegan bowl your own special recipe. 

    Boost the flavor

    The sauces are certainly a flavor boost, but there are many other ways to add flavor to your bowl. These are some suggestions: 

    • Roast your veggies in spices, like cumin, chili powder, cinnamon, old bay seasoning, curry powder or smoked paprika. 
    • Utilize herbs, like chopped cilantro, basil, parsley, oregano, thyme, rosemary, mint and others. A little bit of herbs goes a long way. 
    • If you can handle the heat, add chopped chilies, like jalapenos, serrano or habaneros. 
    • A little bit of diced chives or scallions can really up the flavor game.
    • Drizzle the bowl with olive oil and a squeeze of lime juice. Better yet, use garlic marinated olive oil.

    Double up the protein

    If you’re training for an athletic event, like a marathon or triathlon, chances are you need more protein to meet your calorie and muscle needs. Or you may be a strength-trained athlete looking for increase muscle gains. 

    Whatever the reason, increasing the protein in your plant-based bowl can be a good idea. Add a double serving of tofu, legumes, beans or seeds. That said, unless your caloric needs are higher, you’ll likely want to cut back on some of the grains, toppings or sauces, so the calories stay the same. 

    Carb load

    Endurance athletes may need more carbs than the average person, and the standard ½-1 cup of whole grains may not cut it. If you’re carb loading for a race or training at daily high intensity, increase the carbs in your bowl. [Realted: How To Carb Load For A Race}

    Double up on the grain or vegetable portion of the bowl for more carbs. Some plant-based proteins, like beans or lentils, also include plenty of carbs. Just be careful not to overdo it on the fiber and cause digestive issues. 

    Fun extras

    You may want to add some fun extras to spice things up. These aren’t all the healthiest options, but they may up the satisfaction factor for you. If adding a little bit of cheese to your bowl makes you happy, go for it. Here are some fun extras:

    • Cheese, like fresh mozzarella, goat cheese, feta, burrata or vegan cheese
    • Fried onions
    • Tortilla chips
    • Apple chips
    • Falafel
    • Pita chips
    • Roasted red pepper
    • Sun dried tomatoes
    • Olives
    • Marinated artichokes
    • Breadcrumbs
    • Pickled vegetables
    • Parmesan crisps

    Plant-based bowl recipes

    Prefer to follow a recipe? I’ve got you covered with these options:

    cauliflower grain bowl
    Cauliflower Shawarma Bowl

  • Post-covid hair loss? 5 ways to keep your hair and scalp healthy

    Post-covid hair loss? 5 ways to keep your hair and scalp healthy

    Worried about hair loss? Noticed post-covid hair thinning? GP and MONPURE Practitioner Dr Simmy Kaur reveals 5 ways you can keep you hair and scalp healthy – because healthy hair starts at the root

    It has been reported that one in five people with Covid-19 may suffer with hair loss as a result of infection.

    The hair loss tends to occur a few months after primary infection, with women being at higher risk.

    This is not a symptom unique to Covid-19. After a stress or trauma to the body, it is not uncommon to experience hair shedding a few months later.

    The hair’s cycle falls into three phases: The Anagen (growth), Catagen (transition) and telogen (resting) phase.

    hair loss usually occurs around three months after a stressful life event

    A trauma and stress to the body like Covid-19 can cause the Telogen Effluvium (TE) phase. This occurs when hair is accelerated from the growing phase to the resting phase early, causing a significant amount of hair to shed.

    The telogen phase lasts approximately three months, hence why hair loss usually occurs around three months after a stressful life event.

    Luckily, TE is almost always temporary and for the majority, the hair does grow back and is restored to its original state around six months afterwards.

    What about the Covid vaccine and hair loss?

    There is no evidence to suggest that the vaccine causes hair loss. It is much more likely that other factors which coincide with having the vaccine, such as stress or illness are the cause of hair shedding.

    Top tips to help protect hair from hair loss:

    The follicle is essentially the ‘living’ part of the hair and the strands are ‘not living’ or ‘dead’ as some may put it. Therefore repairing the strands can often be difficult, but not impossible.

    It’s important to ask ourselves, ‘what can do I do to help keep my hair as healthy as possible given that I am carrying out these hair damaging activities?’

    READ MORE: 5 things this anti-ageing haircare expert wants everyone to know

    hair loss woman holding hair brush

    #1 Avoid excessive heat, chemical treatments & keep colouring to a minimum

    Heat and colouring are the primary culprits when it comes to hair damage. They tend to cause a breakdown in the hair bonds themselves within the strands.

    #2 Use high quality products

    As the hair follicle is the living part of the hair, it’s really important to focus on nourishing the scalp, to ensure that when this part of the hair becomes part of the strand – it is as strong as possible.

    MONPURE’s scalp-centric range has a triple layered approach to enhancing the health of scalp, follicle and strand.

    Their products have a skincare pedigree ingredient profile which really works to keep the scalp at an optimum health so that your hair can thrive.

    #3 Try a salon hair treatment

    Specific treatments for hair depend entirely on the type of hair loss. Therefore, it’s important to get a review by your GP or Dermatologist to determine the type of hair loss that you are experiencing so that an appropriate treatment regime can be suggested.

    Common topical treatments include minoxidil which has been used for male and female pattern hair loss for many years.

    it’s important to get a review by your GP or Dermatologist to determine the type of hair loss

    Technological advances in medicine have helped to create more novel hair loss treatments such as PRP, laser and hair transplants.

    The efficacy of these treatments vary and totally depend again on the type of hair loss that you are experiencing – however the results of which can be very promising.

    MONPURE have developed a treatment with EF Future Health, The Rapunzel Method. This combines in-clinic growth factor complex, AQ Skin Solutions Advance Hair Complex, which is injected into the scalp followed by micro-grade needling. Users then use MONPURE’s line at home, both pre and post treatment to ensure full effectiveness.

    READ MORE: Hair guru reveals 5 rules for healthy, shiny hair

    hair loss balding woman

    #4 Keep stress and alcohol to a minimum and avoid smoking

    It’s important to make sure you are getting enough sleep and find the time to relax and recoup. When we don’t sleep well or we are stressed, excess concentrations of the stress hormone ‘cortisol’ can cause the cells of the hair follicles to age prematurely, resulting in hair loss.

    So if you do have a busy lifestyle, schedule times to focus on relaxing or try some relaxation techniques.

    excess concentrations of the stress hormone ‘cortisol’ can cause the cells of the hair follicles to age

    Watching your alcohol intake is a good idea too – the current recommendation is to not drink more than 14 units of alcohol per week and no more than three units in any one day. A good tip is to have at least two alcohol free days per week.

    Additionally, some forms of hair loss have been associated with smoking – therefore kicking the habit is highly recommended.

    #5 Eat nutritious to increase key vitamins, minerals and nutrients

    It’s equally important to have a good healthy, balanced diet with lots of fruit and vegetables, healthy fats and protein to ensure you are getting all the key nutrients, minerals and nutrients that you need to maintain general health and of course healthy hair.

    Taking a multivitamin and vitamin D can be helpful as can taking biotin, iron, folic acid, b12, vitamin C, zinc, and collagen as these supplements have also been associated with good hair growth

    female pattern hair loss can be treated with medication

    Vitamin and mineral deficiencies such as, anaemia and hypothyroidism are common causes of hair loss which can be treated easily with oral medications.

    Hormonally related hair loss such as male and female pattern hair loss can be treated with medication traditionally used for high blood pressure.

    MONPURE London is the world’s first dedicated scalp and hair health brand. Their curated team of beauty experts, dermatologists and scientists are dedicated to providing results driven formulas to enhance scalp health for conditions such as hair loss and thinning.

    Their luxe, high quality products are designed to change the way we think about our hair by focusing on the very foundation of it, the scalp. 

    hair care article

    With more than 13 years of medical experience, Dr Simmy Kaur has worked in some of the busiest hospitals and GP clinics in London.

    Her wide range of experience, expert medical knowledge of the scalp and hair and her ability to emotionally connect with patients made her the perfect fit to be MONPURE London’s Resident General Practitioner.

    As an active GP, she regularly reviews patients that are concerned about scalp health and hair loss. Dr Kaur has a deep understanding of the emotional toll that hair loss can take and therefore approaches patients with a psycho-dermatological perspective.

    She takes into account their psychological wellbeing as well as the physical elements of hair loss itself when treating them.

  • Strengthening Public Health Authority is the Key to a Healthy, Equitable Future for All

    Strengthening Public Health Authority is the Key to a Healthy, Equitable Future for All

    Public health professionals are trained to protect people’s health—from controlling the spread of infectious disease to ensuring the water, air, and food are safe. When the pandemic hit in early 2020, state and local public health authorities acted swiftly to stop the spread of a novel, contagious virus. Within months, 39 states had issued explicit stay-at-home orders and 20 had travel restrictions in place. To ensure safe living conditions amid dangerous outbreaks and the economic downturn, some states and localities even suspended evictions and water and utility shut-offs.

    Stripping authority from public health officials endangers lives

    But more and more, policymakers are using preemption to strip public health officials of their powers, preventing them from protecting people and their communities. Preemption is when a higher level of government, such as a state legislature, restricts the authority of a lower level of government, such as a city council. Historically, the federal government has used preemption to enforce states’ compliance with federal civil rights laws.

    But over the last decade, state governments have been preempting local governments on issues like minimum wage, paid sick and family leave. Unfortunately, the COVID-19 pandemic brought this to a head. As a result, many local governments lack the authority to enact laws and policies that can also reduce health inequities among those who are  disproportionately harmed by the impacts of COVID-19—women, people of color, and workers in low-wage jobs.

    In many states—Arizona, Florida, Georgia, Mississippi, South Carolina, Tennessee, Texas, and West Virginia, among others—statewide stay-at-home orders established a regulatory ceiling, preventing local governments from imposing stricter requirements. Take Arizona, where the governor issued an executive order prohibiting any county, city, or town from issuing any order or regulation “restricting persons from leaving their home due to the COVID-19 public health emergency.”

    Some states didn’t have any statewide stay-at-home orders in effect but still preempted local governments from issuing their own orders, which created a regulatory vacuum. For example, although the Iowa Governor Kim Reynolds did not issue a statewide stay-at-home order, she and the state attorney general informed local officials that cities and counties lack the authority to close businesses or order people to stay at home.

    And in places where local governments implemented measures to protect public health on the advice of infectious disease control experts, state officials responded in threatening and punitive ways. For example, Georgia Gov. Brian Kemp sued Atlanta’s then-mayor, Keisha Lance Bottoms, when she tried to protect city residents with a mask mandate.

    The results? During the Delta surge, states that resisted public health protections had much higher numbers of preventable deaths. Between August and December 2021, Florida experienced 29,252 excess deaths, compared to New York’s 8,786 more than triple. And states such as Georgia and Florida experienced longer surges, greater economic disruption, and worse health outcomes than other states like New York and New Jersey, where stronger masking and vaccination policies existed.

    What can be done to strengthen public health authority?

    To counter the trend of preemption upending public health efforts, here are suggestions for health officials, schools of public health, and state and federal governments to help strengthen public health authority and advance health equity:

    Make public health visible—to the public and policymakers

    Local public health authorities play myriad roles in protecting and promoting community health—not just during emergencies, but all the time. They set up testing and vaccination clinics and fight infectious disease, but they also address water and air pollution, develop strategies to decrease tobacco use, reduce obesity and diabetes, and work with other social service agencies to keep communities healthy. But in many communities, people aren’t aware of everything their public health agencies do for them. By engaging community members in their work—through health fairs, working with the community to identify health issues of importance to them, and other forms of outreach—public health officials can build community support, which in turn will help them better meet their community’s needs.

    Teach public health law to public health students

    The COVID-19 pandemic has underscored the need for health officials to be conversant in public health law. Schools of public health should incorporate law into their curricula, so that graduates are better equipped to deal with issues like preemption and threats to public health authority. Furthermore, agencies should have funding for and access to law expertise.

    Public health solutions must center equity

    As the country recovers from the health and economic impacts of COVID-19, states can use preemption to advance health equity by setting floors for minimum health standards. For example, California and Oregon have preempted certain local laws to encourage more affordable housing. States should encourage local governments to build on these minimum standards in ways that serve the people’s needs.

    Increase funding for public health

    As public health officials work to combat preemption misuse and protect the health of their communities, they must have strong funding and infrastructure supporting them. For years, public health in the United States has been consistently and drastically underfunded. Even though the Administration’s proposed 2023 budget includes some targeted investments in public health, there needs to be an adequate and stable funding stream. This includes investments at the local level and beyond the immediate crisis of the COVID-19 pandemic.

    Incentivize the workforce

    Over the last decade, local public health departments have lost more than 56,360 employees. One report estimates that an additional 80,000 full-time workers are needed to adequately staff the public health workforce. Supports like loan repayments, continued learning, and a modernized public health curriculum would go a long way to recruiting and retaining the next generation of public health leaders.

    COVID-19 has underscored the importance of having a strong, modern public health system. Now, more than ever, public health officials must be able to do their jobs. The misuse of preemption is preventing them from doing that. To advance health equity, preemption must bolster public health authority—not undermine it.

    Sign up for the Act for Public Health email list to receive updates on litigation, legislation, events, and resources.

  • Fitness at Christmas – stick to your healthy routine with these 7 tips

    Fitness at Christmas – stick to your healthy routine with these 7 tips

    Fitness and Christmas don’t always mix. Healthista spoke to Head Trainer and Co-Owner of F45 Stratford, Sam Gregory who reveals 7 tips to keep you on track this festive season 

    Christmas is a time for celebration, for people to enjoy spending quality time with their loved ones, whilst enjoying delicious festive food.

    However, for those who have worked tirelessly on their fitness regime throughout the year, it can also be a time of dread.

    expert advice on how to ensure your fitness regime stays on track

    Will there be healthy options at the Christmas party? Will people think you’re boring if you turn down an alcoholic beverage?

    To help you overcome this struggle, Healthista caught up with Head Trainer and Co-Owner of F45 Stratford, Sam Gregory, who offers his expert advice on how to ensure your fitness regime stays on track throughout the festive season…

    Tip #1 Be realistic

    You need to remember that during the Christmas period, you are going to drink and eat more than you usually would, and you’re probably not going to get the eight hours of sleep you would like.

    This should not fill you with dread, as you’re going to be dancing and smiling more than you would if you were asleep, and you’re going to be having the fun you deserve.

    It’s called the festive season for a reason, so give yourself a break and enjoy yourself!

    READ MORE: 7 ways to keep on top of your healthy eating & fitness routine this Christmas

    christmas fitness and health tips woman running through park fasted cardio

    Tip #2 Try fasted cardio

    Although Christmas is not a time to worry about your exercise routine, there are easy ways you can counteract the damage.

    For example, I would recommend you adapt your training regime by opting for a morning cardio session on an empty stomach, as depleted state interval training burns significantly more body fat than training after you’ve eaten.

    You could also try taking part in a HIIT class, that will help you burn around 800 calories in a short space of time, F45 style.

    Tip #3 Ramp up your resistance training

    With the inevitable increase in food, your body will constantly be in a positive calorie balance, i.e., more calories coming in than going out.

    These are the ideal conditions to help build muscle, which is why most summer bodies are made in the winter! Use this to your advantage and get down to the gym to lift some weights as and when you can.

    READ MORE: 12 beauty Christmas gifts your family and friends will thank you for

    christmas and fitness woman at gym compound exercises

    Tip #4 Incorporate compound exercises into your workout

    During the festive period when you’re eating and drinking things you would not usually, it is a good idea to incorporate large compound exercises into your resistance training.

    This includes: squats, deadlifts, push ups, chin ups, lunges and shoulder presses.

    These movements have a much greater ‘anabolic’ effect, meaning you’ll recruit more muscles and burn more calories, even during your rest period.

    Tip #5 Stick to the spirits

    Everyone knows the festive period is about eating, drinking and being merry…and there’s no reason why you shouldn’t.

    However, to combat the effects, I would advise you stick to the spirits and low calorie mixers. Though, this is obviously not as good as not drinking at all, it’s definitely a better options than 10 pints of lager.

    READ MORE: 11 Christmas gift ideas for our health conscious shoppers

    christmas dinner healthy tips for festive season

    Tip #6 Dance… a lot

    You might think that a night out with your friends is doing nothing for your fitness regime, but actually, you can burn anything from 350-600 calories an hour from dancing.

    So make sure to hit the dance floor whenever you can during the party season.

    Tip #7 Load your plate with greens

    Feast your eyes away from the roast potatoes and parsnips and load your plate up with all the vegetables that you can find.

    strong links between good gut health and improve mental wellbeing

    Vegetables are full of insoluble fibre, which not only fills you help but also helps to transport excess waste.

    There are also very strong links between good gut health and improve mental wellbeing, so you are doing yourself the world of good by incorporating vegetables into your festive diet.

  • Staying Healthy All Winter Long with Florida OJ — Eleat Sports Nutrition

    Staying Healthy All Winter Long with Florida OJ — Eleat Sports Nutrition

    Supporting Your Winter Training

    The cold and gloomy weather may make you want to wrap up in a blanket on the couch all day, but staying active throughout the winter months is one of the best things you can do for your overall health. Compared to a sedentary lifestyle, regular moderate exercise has been shown to reduce the risk of infection. Moderate exercise is important for cardiovascular health, bone health, immune health, and even mental health. When we exercise, our body releases an abundance of neurotransmitters that help us reap the benefits of our workout. Endorphins are just one type of neurotransmitter that send “feel-good” chemical messages to our bodies when we exercise. They can also help relieve pain, stress, and can positively impact the serotonin levels in our brains. When we exercise we also produce adrenaline, dopamine, and norepinephrine which play a crucial role in the development of our emotions and mood.

    One of my favorite forms of exercise and biggest stress reliever is running. Many runners and endurance athletes don’t realize the importance of proper hydration during the winter months. In my own personal experience working with endurance athletes, many feel that since they’re not sweating as much, they don’t need to drink as much fluid. Thirst sensation can also decrease, making it harder for you to be motivated to drink. However, when exercising in cold environments, respiratory water loss increases due to the low humidity and increased ventilation rate. It is also possible for sweat rates to exceed 1 L/hr due to the warm environment created underneath your multiple layers of clothing.

    On top of just water, I also like to make my own homemade Florida OJ sports drink to enjoy after long runs, which helps to replenish carbohydrates, fluid, and electrolytes. To make it, I combine 8 oz. 100% orange juice with 4 oz. coconut water and a pinch or two of salt. I shake this all together in a bottle and store in the fridge so it’s ready for me to drink immediately after.

  • Why We Need Healthy School Meals for All

    Why We Need Healthy School Meals for All

    Families around the country, mine included, are feeling fortunate to have our kids back in school after a turbulent, unpredictable couple of years. Students, teachers, and school officials were forced to navigate unexpected changes.  For most, the ongoing shifts from virtual to in-person learning were stressful and added to many other pandemic-induced hardships. Through it all, school districts quickly spearheaded innovative approaches to ensure they could continue to serve much-relied-upon school meals to students. They implemented “Grab and Go” models allowing parents to pick up meals in school parking lots or other community hubs; loading up school buses with meals and dropping them off at stops along neighborhood routes; and delivering meals directly to students’ homes.

    Schools were able to offer this continuity and flexibility because when the Covid-19 pandemic forced nationwide school closures—and hunger and food insecurity spiked—Congress passed the Families First Coronavirus Response Act and CARES Act in 2020. 

    Provisions in these laws provided the U.S. Department of Agriculture (USDA) with authority and funding to implement waivers that permit schools nationwide to serve meals to all students free of charge (also known as universal school meals). The measures also allowed schools flexibility to help ensure that meals are provided safely during a public health emergency. That includes distributing meals to families outside of the school setting and temporarily serving meals that meet the less stringent nutrition standards of the Summer Food Service Program, which require fewer fruits and vegetables than USDA’s current nutrition standards for school lunch.

    This adaptability and universality of school meals for all has also been so important because for tens of millions of children in the United States, school isn’t just a place to learn, but a place where they depend on receiving healthy meals. The pandemic highlighted how critically important school meals are for preventing child hunger and ensuring millions of families have enough to eat, especially those furthest from economic opportunity. Unfortunately, the child nutrition waivers are scheduled to expire on June 30. We must find a way to do right by our children, families, and schools by extending these waivers through, at minimum, the 2022-23 school year.

    New, Unexpected Challenges for School Nutrition Programs

    Historically, school nutrition programs are often understaffed, underfunded, and overlooked. The pandemic led to additional financial losses. According to USDA data, school food service departments reported more than $2 billion in federal revenue losses from March to November 2020. Challenges continued to emerge throughout the pandemic and are still impacting school nutrition programs today.  

    For example, the Roswell Independent School District in New Mexico saw a sharp drop in school meals participation due to forced school closures. Now, with students in school, its nutrition program, like many others, is facing supply chain issues. 

    Kimberly Meeks, the district’s Student Nutrition Director, said she struggles to get the products she needs to feed her students. One week she ordered 100 cases of chicken nuggets but ended up receiving only 30. She has to tackle new challenges each week to ensure the meals have enough nutrients, including how to get her students protein without the planned food. 

    “I put out a menu, but it gets changed almost daily. Because we never know what we’re going to get in or how much of that product. I spend most of my day now trying to figure out what food we’re going to serve,” said Meeks.

    Across the country, school nutrition programs are scrambling to fill in gaps when they don’t receive the food they order. Many have been forced to find new vendors when orders are canceled or delayed, and even make trips to local stores to purchase necessary food and supplies. A national survey from December 2021 reveals 97 percent of school nutrition program directors are challenged by rising costs due to supply chain issues. 

    On top of the insufficient quantities of menu items, school nutrition directors are dealing with higher food costs and staffing shortages making planning and serving meals that much harder.

    And, while offering free school meals for all has meant students’ ability to pay for meals has not been a concern for school nutrition departments or students themselves, this would change if the program were allowed to expire. We would revert back to a time when students and families had to deal with the stress and stigma of not being able to afford a full-price meal and schools had to contend with debt accumulated from lack of payment.

    As Meeks expressed. “We don’t turn kids away. We’ll feed them no matter what, but if free meals end, the debts will increase greatly.”

    Benefits of Healthy School Meals For All

    There is overwhelming evidence of the benefits universal school meals offer to children. In fact, an extensive review of 47 research studies conducted before the pandemic finds that offering healthy school meals to all students at no charge is a sound and vital investment that helps kids, families, and schools by:

    • Reducing levels of food insecurity among children from families with lower incomes.
    • Increasing the number of children participating in school meals programs in nearly all cases.
    • Improving kids’ diet quality in the majority of circumstances, especially when schools have strong nutrition standards in place for fruits, vegetables, or whole grains.
    • Improving children’s academic achievement, including test scores and readiness to learn.
    • Helping schools financially, especially schools with a high percentage of students from households with low incomes.

    Offering meals to all students free of charge not only reduces financial and administrative burdens on school nutrition programs, it boosts participation in school meals programs. All of these are critical strategies for helping mitigate school districts’ financial losses during this economically precarious time.

    For more than 70 years, our nation’s school meals programs have been a lifeline for millions of kids. And the emergency measures that have helped schools meet the needs of kids and families throughout the pandemic provide a roadmap for modernizing and improving the programs. The evidence is clear: offering nutritious meals to all students at no charge can help children grow up healthy, lift their families out of poverty, and alleviate significant financial, logistical, and administrative burdens faced by schools. This is not a stopgap measure; it must be continued with the goal of making it a permanent policy. 

    Learn more about school meals, including the Foundation’s recommendations for modernizing and improving the programs to prioritize equity and support children’s health.

     

    About the Author

  • Wise Dieters’ Healthy Food Alternatives

    Wise Dieters’ Healthy Food Alternatives

    Alternative Healthy Foods

    Do you want to lose weight and satisfy your taste buds at the same time? It is possible if you think it is not. Just continue reading this article and consume healthy food alternatives.

    There are just some sensible changes that are required in your shopping list, and that’s all. And before you know it, you would’ve stopped your cravings, gotten your health right back on track and dropped a dress size.

    If you think there is a catch to it, there isn’t. It is actually effortless and logical, so let’s stop beating about the bush and get right to the point. How about …

    Healthy Food Alternatives

    1. Trying Hot Water & Lemon Instead of Coffee

    Generally, it is thought that this daily ritual of having morning coffee is going to have a crash effect on hunger and might help you consequently lose a few pounds. 

    Whereas it is not so because a single serving of coffee might actually contribute somewhere between 350 to 500 calories. Now let’s have a look at its alternative.

    Research has shown that drinking water right after getting up can boost the metabolism, and coupled with lemon, which naturally acts as a detox, can clear the body of any toxins.

     However, those who find this change very drastic can start off by replacing their coffee with herbal tea, which acts in a similar way.

    2. Trying Popcorn Instead of Crisps

    What is there not to like about popcorn, and when you discover that it is a healthier alternative to a bag of crisps, what stops you? 

    Crisps can give you a lot of fat and calories along with their irresistible taste, and the great thing about popcorn is that while it is also addictive, it does not pose a threat towards the waistline.

    There is no secret hidden there, just some common sense which is commonly overlooked. For example, popcorns require much less fat in preparation; moreover, they provide a healthy dose of dietary fiber, making us feel full for a longer period (surely, you must have noticed!)

    3. Trying Olive Oil Spread In Place of Margarine

    Perhaps butter and margarine seem like healthy additives for our breakfast when they are not. They are concentrated saturated fats or unhealthy fats that can never aid in losing weight.

     Not only that, they are very harmful to the heart’s health as margarine especially can drastically raise the cholesterol level.

    Alternatively, Olive Oil spread should be used because it is a useful source of good fats or monounsaturated fats, which do not bind in the body. Olive oil spread is also full of antioxidants. It is one of the best healthy food alternatives

    4. Trying Greek Yogurt Instead of Normal Yogurt

    So when did plain yogurt become a harmful thing? Last time you checked, it was low in fats and high in calcium, thereby making it a nourishing food for daily use, right? 

    However, recent research has now shown that normal yogurt has a good enough level of sugar content. 

    Therefore switching it with Greek yogurt is a much healthier option as it not only contributes much less sugar but is also a good source of protein which everyone knows builds lean muscles.

    5. Trying Whole Grain Bread Instead of White Bread

    White bread is nothing but good-looking bird food; this is because it is completely empty of healthy nutrients and it shoots the blood sugar levels, which after snacking, comes crashing down, consequently making the body crave for more sugar.

     Whereas wholegrain bread not only provides dietary fiber but is also full of vitamins, minerals and protein. 

    It also stabilizes the blood sugar level, thereby discouraging cravings.

    6. Trying Mustard Instead of Mayo

    If you do need to spread something in your sandwich and burger to make it juicy, then why choose mayonnaise? It is nothing but mostly fat, and only a tablespoon can provide you with almost 100 calories and not only that, so much fat can also pose a risk to your heart’s health.

    Mustard, on the other hand, tastes great and makes the sandwich or burger taste even better. 

    It is also low in fat, and if you choose the spicy one, then it might even end up boosting your metabolism.

    7. Trying Turkey Meat Instead of Red Meat

    You should not totally give up red meat as it is a good source of protein, other than being full of taste, but limiting it to twice or thrice a week would help you a lot, especially if you increase the intake of Turkey meat during the week.

    Turkey Meat is low in fat and is loaded with protein. It is especially going to help those who are looking to tone their muscles and stay trim.

    8. Trying Dark Chocolate Instead of Milk Chocolate

    If someone has a sweet tooth, then trying to quit all the sweet pleasures might only end up making that person miserable. 

    Especially if someone loves to eat chocolate, he/she shouldn’t be worried about giving up chocolate altogether. This is because switching to dark chocolate will keep the person away from cheap milk chocolate, which is nothing but fat and a high source of calories.

    Dark chocolate, on the other hand, is very low in both calories and fat and furthermore is a very good source of antioxidants. 

    Dark Chocolate is very bitter in taste, so you won’t be able to eat more than two squares anyway, and your chocolate craving will also be satisfied. This is one of healthier healthy food alternatives

    9. Trying Water Instead of Orange Juice

    Sure orange juice is a good source of Vitamin C, which is known to boost the immune system, but it also becomes a source of extra calories that are not needed by the body to become thin.

    Instead, what you can do is drink lots of water in its place and get your dose of Vitamin C from eating fruits and vegetables.

    10. Trying Honey Instead of Jam

    You don’t have to be a rocket scientist to figure that one out. Jams are made by overcooking the fruit with loads of sugar; therefore, the nutrients are practically burned out and eating it with toast can help you in providing some 400 calories.

    Switching it with honey would be a big favor to yourself as honey is naturally sweet and extremely beneficial to health.

    Do you like these healthy food alternatives? 

    Let us know if you think we miss something. 

    This article was written by Andrew Ellis from Steam Shower Store. Experts in holistic and alternative health

     

  • A Berry Healthy Valentine’s Day Smoothie Bowl

    A Berry Healthy Valentine’s Day Smoothie Bowl


    Show yourself some love & blend up a delicious Smoothie Bowl for Valentine’s Day!

    You’re a smooth[ie] operator 😉

    I’m all for boxes of chocolates and candy hearts but leading up to the most romantic day of the year, I still want to eat nutritious meals that satisfy my sweet tooth! Cue this Valentine’s Day Smoothie Bowl.

    I like my smoothie bowls as thick as Beyoncé, topped with a variety of superfoods, and as tasty as a dessert.

    To celebrate Valentine’s Day, I combined my love for spoonable smoothie bowls, nutritious food, and delicious flavors to bring you A Berry Healthy Valentine’s Day Smoothie Bowl!

    Here are tips to creating a THICK smoothie bowl:

    Grits waiting for a bite during our food photoshoot!
    • Use frozen fruit. If you only is fresh produce, throw them in the freezer and wait 1-2 hours. This works best if your fruits and vegetables are ripe or even overripe.
    • In order to achieve a consistency you can eat with a spoon and cover with toppings that do not sink into your base, use LESS liquid. You can gradually add more as you blend if you need, but start with 1:3 liquid-to-fruit ratio.
    • Invest in a high-powered blender. Your old blenders from the 70’s may not have the horsepower to blend a thick smoothie bowl. I recommend The Ninja Foodie SS101 Smoothie Bowl Make & Nutrient Extractor or another “bullet” shaped blender.
    • Freeze some your liquid in ice cube trays! I would not freeze almond milk as it separates.
    • Add nutritious ingredients that thicken your bowl- 1-2 tablespoons of protein powder, handful of oats, ground flaxseed or chia seeds, coconut cream, avocado, beetroot powder or Spirulina are good ideas.

    Balance Your Bowl

    • Don’t make your smoothie bowl with just fruit and granola- that is a lot of carbs and sugar without any protein or fats!
    • Add protein with protein powder in your smoothie base (plant-based protein powders tend to make your bowl thicker) & using a soy or cow’s milk. I used Silk Ultra Unsweetened Plant-Based Protein Drink!
    • Include healthy fats (& texture!) with unsweetened coconut shreds, nuts, but butter drizzles, pepitas, & seeds.
    • Be mindful of honey or agave drizzles- they still count as added sugar.

    A Berry Healthy Valentine’s Day Smoothie Bowl

    Ingredients

    • 2 tablespoons strawberry protein powder (I used Vegan Power Pro)
    • 2/3 cup soy milk, separated (you can use any milk- I think dairy and soy work best)
    • 1 cup frozen dragonfruit chunks
    • 1 frozen, overripe banana
    • 1 tsp cocoa powder
    • 1 tsp ground flaxseed
    • 1 tablespoon coconut cream
    • Toppings: unsweetened coconut, pomegranate, strawberries, dragon fruit balls, raspberries, and a dark chocolate heart (cacao nibs work, too!)

    Instructions

    1. In a high-powdered blender, add protein powder 1/3 liquid and blend until combined.
    2. Add fruit, cocoa powder, flaxseed, and coconut cream. Poor in remaining milk and blend for 1-3 minutes.
    3. Assess consistency and add more liquid as needed, but be patient! It takes time to make a thick bowl. You may need more than the 2/3 cup but add 1-2 tablespoons at a time to prevent a thin consistency.
    4. Once you’ve reached a smooth consistency, use a small spatula to spoon into a bowl.
    5. Add toppings and style your bowl

    Make this smoothie bowl? We want to see! Share your masterpiece and tag us on Instagram @nutrition.awareness.

    You may also like…

    Disclaimer: Some blog posts may contain one or more affiliate links. All opinions are my own.

    Kait Richardson is a registered dietitian nutritionist in Orlando, FL. She is a partner at a private practice, Nutrition Awareness, where she helps frustrated yo-yo dieters reach their health goals using 1:1 nutrition coaching. She is the co-host of the Nutrition Awareness Podcast.

  • 3 Healthy Pumpkin Spice Breakfast Ideas

    3 Healthy Pumpkin Spice Breakfast Ideas


    To keep energy levels high this season, try these 3 healthy pumpkin spice breakfast ideas!

    I know, I know… pumpkin spice isn’t cool anymore. But as a basic millennial, it’s in my DNA to crave a PSL whenever the temp. drops below 80’F (I live in Florida, don’t make fun of me!)

    Buuuuuuut most pumpkin spice themed items at the store are full of added sugar, low in fiber, and don’t boast much protein. 

    Pumpkin spice cereal, granola, and energy bars just ain’t it. Sure, they taste good but a bowl of pumpkin spice cereal with almond milk will keep me full for like, I don’t know, 27 minutes?

    Then I’m scrummaging my pantry for more sugar.

    Instead, try one of these 3 healthy pumpkin spice breakfast recipes from home for less sugar, more protein, and extra nutrition!

    Chocolate Pumpkin Overnight Oats (Vegan, Gluten-Free)

    Tastes like cake!

    In a mason jar or sealed container, combine 1 scoop 1st Phorm Chocolate Vegan Power Pro Protein Powder with 2 tablespoons of pumpkin puree, 1/2 cup old fashioned oats, 3/4-1 cup milk of choice, 1/2 tablespoon cinnamon, and 1 teaspoon pumpkin spice. 

    Chill overnight and top with 1-2 tablespoons unsweetened shredded coconut and/or toasted pecans. Eat warm or cold.

    Optional: stir in 1 tsp of instant coffee for pumpkin spice latte oats.

    Tip: I recommend storing in a scoop of Thorne collagen powder to support skin and hair health.

    Pumpkin Parafait (Vegetarian)

    Serve in a wine glass because #fancy

    In the bottom of a clear glass, add 1/4th cup of whole or 2% vanilla Greek yogurt (I recommend Chobani Zero or Chobani Complete). Top the yogurt with a thin layer of Pumpkin apple sauce. I find it seasonally at Sprouts, thought there are many easy recipes online like this one. Be sure to use unsweetened apple sauce if making it from scratch!

    Then, add a layer of pumpkin spice granola (recipe here). You can also buy granola- I like Purely Elizabeth but for a sugar free option, try Ezekiel cereal.

    Add another layer of yogurt followed by another layer of pumpkin apple sauce. Finish it off with a topping of chopped, toasted hazelnuts and/or more low-sugar granola.

    Tip: Make this recipe gluten-free with a gluten-free granola or vegan with a coconut yogurt.

    Pumpkin Cottage Cheese on Toast (Vegetarian)

    I know I may lose some of you on this one but it’s surprisingly delicious and so satisfying!

    Combine 1 cup Good Culture 2% cottage cheese with 2 tablespoons of pumpkin puree and 1/2 tablespoon of cinnamon. Spread on Trader Joe’s Cranberry Harvest Sprouted Grain toast and top with crushed walnuts.

    Tip: Don’t have a Trader Joes nearby? Any sprouted grain bread will do, or try your pumpkin cottage cheese spread on a Kodiak Cake Power waffle.

    More Fall Recipes:

    Kait Richardson is a registered dietitian nutritionist in Orlando, FL. She is a partner at a private practice, Nutrition Awareness, where she helps frustrated yo-yo dieters reach their health goals using 1:1 nutrition coaching. She is the co-host of the Nutrition Awareness

    Disclaimer: Some blog posts may contain one or more affiliate links. All opinions are my own.