According to recent statistics gathered by Euromonitor International, the country that consumes most sugar is…the U.S. Yes, Americans are actually consuming a whopping 127 grams per day, beating the runner-up Germany by 23.5 grams more, according to the data provided from Euromonitor. People in the U.S seem to consume on average 2.54 times more sugar than what the World Health Organization (WHO) recommends, which currently has a recommended sugar intake of 50 grams per day. The third position on the list goes to the Netherlands with a per capita sugar consumption of 102.5 grams per day. The top consuming sugar country’s neighbor, Canada, takes the tenth position with a sugar consumption per capita of 89.1 grams a day.

As mentioned earlier, WHO guidelines addresses the sugar consumption in the world by limiting the maximum intake of added sugars to 50 grams per day. WHO is currently pushing to reduce the recommended intake to 25 grams, but it is still under works. Looking at the U.S. Dietary Guidelines for Americans, they seem to include added sugars and solid fats as one recommendation, which they refer to as “empty calories”. You can consume a set of “empty calories”, which vary depending on age and gender. The recommendations are set as calories and not grams, but you can read more about USDA’s sugar intake guidelines here.

Sugar Consumption Statistics by County

Below is a list of sugar consumption per capita by country. Unfortunately, not all countries from around the world are included, but the data provided from Euromonitor would be enough to show which countries eat most sugar.

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The Body Mass Index (BMI) is the calculation of what we consider to be healthy and unhealthy weights. A BMI from 18.5 to 25 is considered to be in the healthy range. Any person with a BMI equal to or greater than 30 is considered to be obese. This means that according to obesity reviews in literature searches, more than 72 million people have a BMI greater than 30.

In most parts of the developing world, people are more likely to be captivated by various forms of modern day technology which potentially decrease physical activity. Recent studies have directly linked television-watching, for instance, to the rise of obesity. But does fast food cause obesity too?

There is no single cause for obesity as people can either be genetically inclined to be obese or can become obese because of a combination of genetic and environmental factors. However, there are many factors that could accelerate this inclination to obesity in human beings. Is fast food is a determining factor? And if it is, how does fast food cause obesity?

How Fast Food may be a Determining Factor for Obesity:

1. High Fat Content (High Calories): Most fast food restaurants are more concerned with their sales than the health of their customers, therefore they tend to use cheaper or subsidized food products (for instance rice, wheat, corn, and soybeans) which contain higher calories (and/or higher fat content) than the healthier options with lower calories. The U.S Government paid $12.3 billion to farmers in 2009 to enable them to meet the demands of these foods from fast food companies. The calories an average person should consume in one meal should not be greater than roughly 660 calories. However, one meal (including a cup of soda) in most fast food restaurants goes well and beyond 660 calories. Also, High-Fructose Corn Syrup (HFCS) is the number one source of calories in the United States. It is found in soda and is synthesized from the most heavily subsidized crop – corn. HFCS contains 24% water and the rest sugars. According to the Center for Disease and Control, in the 40 years since HFCS was introduced, obesity has drastically increased.²

2. Bad Nutrient Quality: A lot of fast foods have almost zero nutrient quality. If you buy a meal from one of the popular fast food restaurants, always take a look at the nutritional labels (if present). You will find out that most of the calories listed have no nutritional value. Also foods that are too high in the nutrient sodium should be avoided as too much consumption of sodium (more than 2,300mg/day) can lead to congestive heart failure, cirrhosis, and kidney disease, especially in those who are obese.

3. Large Portion Size: Portion sizes are very important to maintain a BMI within the healthy range. Most people don’t keep track of their portion sizes, but the recommended amounts per meal can be found under the “serving size” information on grocery packages or restaurant meal menus. Over-sized portion sizes contribute greatly to obesity.

Conclusion

Is fast food causing obesity? The answer to that depends on the type of fast food. If it has high fat content, bad nutrient quality, and if it is consumed in extremely large portion sizes, then yes, it will cause obesity.

References:
1. Duffey KJ, Popkin BM (2011) Energy Density, Portion Size, and Eating Occasions: Contributions to Increased Energy Intake in the United States, 1977–2006. PLoS Med 8(6): e1001050. doi:10.1371/journal.pmed.1001050
2. Parker H. A Sweet Problem: Princeton Researchers Find that High-Fructose Corn Syrup Prompts Considerably More Weight Gain [Internet]. Princeton (New Jersey). The Trustees of Princeton University; 2010 March 22. Available from: http://www.princeton.edu/main/news/archive/S26/91/22K07/

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When it seems everything else in the world is changing daily, the problem of hunger is stubborn in its consistency. It’s a condition human kind has been dealing with as far back as we can remember. Campaigns are regularly launched, organizations are established, resources are dispensed and yet, it seems that hunger is a problem that simply refuses to go away.

The United States faces a unique hurdle when it comes to hunger. We are a land of plenty, yet it is estimated that 1 in 6 Americans struggles with hunger on a daily basis. Our excess has reached a point that as a society, we are moving towards mass trends of fad dieting in an endless string of attempts to battle obesity in adults and children alike. When the hungry and the full stand side by side in a country, how is it possible to address both needs at the same time?

Where tradition meets innovation

The answer to that may lie at the crossroads of well-tested systems and new ideas. Those individuals out in the field who are looking for solutions are asking themselves the tough question of whether or not it’s possible to come to a place where hunger, nutrition and health can exist in harmony for the greater good.

Organizations that work to end hunger face a major hurdle when it comes to nutrition. Too often those living at or below the poverty line are forced to resort to fatty, overly processed food because of the price variable. Similarly, those fighting obesity struggle with calorie-packed foods that are easily accessible and overly abundant at fast-food chains across the nation. The bigger problem reveals itself when these two worlds collide.

What we now face is a growing group of people struggling to stay financially afloat and dealing with chronic health struggles. Recently, several groups have attempted to find a way to forge a solution that speaks to both of these issues with a common message. In doing so it’s becoming useful to use new ideas, traditional methods and creative combinations of the two.

Eat this, not that – new age nutrition

A prime example of revamping a system that already exists to make it efficiently modern and effective is the case of the book Eat This Not That! The Best (& Worst!) Foods in America!: The No-Diet Weight Loss Solution. Originally published in 1997, David Zinczenko along with the help of Matt Goulding decided to bring the material up-to-date in 2010. They coined their finished product the no diet weight loss solution.

At first glance, this book may seem like just another fad diet book on the shelf. A closer look would prove it to be otherwise. In fact, Eat This Not That is well equipped to take on several detrimental forces at once. The book lays out statistics, facts and most importantly, alternatives to unhealthy food choices the general public is likely to make. Investigative research into American’s top fast food chains and restaurants gave these authors the proof they needed to pen the nutrition labels companies would rather you didn’t have access to.

It’s important to note that this is not just a book based on scare tactics for the sake of weight loss. The authors follow up their terrifying facts with healthy or at least healthier choices that can be made when preparing certain dishes yourself or visiting your favorite culinary hot spot. What makes this initiative so valuable is the fact that it appeals to people across the economic board.

Those who live well above the poverty line but struggle with health issues will be able to find affordable and easy solutions to everyday predicaments. Where money is not an issue, those same people may be encouraged to make alternative choice based on the information available to them. Those who do live at or below the poverty line are able to use the information to make more informed decisions even if it’s necessary for them to sustain themselves with less nutritious choices. By offering alternatives that everyone can put into action individually, Eat This Not That sets a standard for self-sufficient and sustainable nutrition.

To date, there are several sub-publications of the book that are focused on children’s health, supermarket shopping and restaurant swaps. This integrated system of information allows for individuals to apply it uniquely to their own situations and in doing so, make lasting change in their lives.

Feeding America – through change

Established in 1976 and headquartered in Chicago, Illinois, Feeding America is a non-profit organization that aims to provide domestic hunger relief. As a whole, the organization functions as a network of hundreds of food banks and charitable support systems. When added together, Feeding America has earned the title of largest hunger-relief charity in the United States.

While they have been around for several decades, those who work for Feeding America understand the necessity for change in order to be the most effective. They too have set out to develop sustainable and nutritious solutions to hunger and health deficiencies across the country.

In October 2011, Feeding America partnered with Wal-Mart, Sesame Street and Brad Paisley to host a special titled “Growing Hope Against Hunger.” The TV special introduced viewers to Lily, a new Muppet whose family struggles with hunger–but it didn’t stop there. The program went on to feature the stories of actual families who deal with issues of hunger on a daily basis and resources and strategies they utilize to get by.

By partnering with Sesame Street, Feeding America made the effort to reach a younger audience who has the ability to carry lessons on nutrition and social issues into their futures. By highlighting real families who struggle with hunger, the organization is providing resources that viewers can take into their own hands and utilize those strategies independently.

Taking on the future

While hunger-relief charities and diet fads of the past set out with good intentions, their methods are outdated. Society is merging into a pool of needs that require more than one or two solutions. The path to reaching an integrated society in economic turmoil is by paving traditional paths with modern skills. Issues like hunger and obesity have come to a cross roads, and those who suffer don’t need a hand out; they just need a helping hand in the right direction. By recognizing the strength of individuals, and offering tools to help them achieve success, charitable organizations will make a long-lasting difference across the nation. Do you think hunger-relief charities are making strides forward with these innovative solutions?

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Have you bought too much yogurt by accident or did you take advantage of a great yogurt sale, and now you don’t know how to keep the yogurt from going bad? Maybe different thoughts have crossed your mind by now and perhaps you thought, “Can I freeze yogurt?” Well, the answer is yes, both home-made and store-bought yogurt can safely be frozen. However, freezing yogurt comes with a price.

It is fine to freeze yogurt!

How will freezing affect yogurt

Even though you can freeze yogurt safely and extend its life by 4 to 6 months (approx 2 months in the case of homemade yogurt), you can’t be sure it will taste or look the same. Different brands of yogurt respond differently to freezing and thawing. You may want to experiment with whatever brand of yogurt you find best. For example try putting Yoplait yogurt in the freezer for a day, thaw it overnight, and taste it to see if you like it.

If however you want to freeze yogurt for more than a month, bear in mind that the yogurt may develop an acidic taste and a clumpy texture. So you may not feel like eating it directly but using it in smoothies or baking will give the perfectly normal taste.

How about the active bacteria in yogurt? Does freezing yogurt kill the bacteria? Freezing the yogurt kills some of the bacteria cultures, but there are countless bacteria that reactivate as soon as you defrost your yogurt so you don’t lose any health benefits. So keep eating yogurt for a healthy diet!

How to freeze yogurt

How do you go about freezing yogurt? You can freeze plain yogurt or flavored yogurt without the fear of it going bad as long as you keep a couple of things in mind. Yogurt expands on freezing, so you must make sure to keep it in a container with enough space for it to do so. You should also make sure you use air tight containers, as odors from the fridge can easily enter and get absorbed. Unopened yogurt containers are of course fine to freeze directly. Always label your containers with a date that could either be when you froze it or your own best-before date. In that way you will prevent yogurt from perishing.

You can thaw the yogurt by keeping it in the fridge overnight or if you’re in a hurry pop it in the microwave for a few seconds. However you mustn’t refreeze the yogurt after thawing. For this reason it is advisable to freeze yogurt in serving size quantity. When it comes of different ways to freeze yogurt, you have a few options.

Ways of freezing yogurt

Freezing yogurt cups

The first way is pretty self-explanatory. Flavored and plain yogurt both come in adorably colored cups which you can keep in the freezer as it is if you haven’t opened them. Storing the yogurt cups upside down may also help in preserving the flavor and texture. If you have opened a cup, transfer it into an airtight container before you freeze it.

Freezing yogurt in containers

As we mentioned earlier, you can use airtight containers to freeze yogurt. Make sure you label the container so you can keep it from going bad

Freezing yogurt in ice cube trays

If you are thinking of freezing yogurt for smoothies, this is the best way to do so. All you have to do is scoop yogurt in to an ice cube tray and freeze for a few hours. Next, take out the yogurt cubes and make sure to put them in an airtight container. When you want to make your favorite smoothie, all you’ll need to do is pop a couple of cubes out of the freezer and into the blender. It’s that easy! Another way you can save time is by adding berries along with the yogurt in the ice cube tray. Strawberry smoothies have never been this easy to make.!

Plain yogurt in ice cubes.

Freezing yogurt to make frozen yogurt

Frozen yogurt is a very delicious treat. How awesome would it be to be able to make some at home whenever you want? If you want to freeze yogurt to make frozen yogurt, know that it’s possible but it won’t quite be the same. At first you’ll have to defrost the frozen block in your fridge and after thawing the yogurt it may not be as creamy or sweet as frozen yogurt but it’ll still be delicious. You can mix in some sugar or sweetener to make it more to your taste and enjoy!

FAQs

I just thawed a bunch of yogurt I had in the freezer, but I am not able to use it. Can yogurt be frozen again?

You should not refreeze yogurt. Once thawed, please use it.

Can you freeze yogurt and still keep its original flavor?

The freezing process will change the texture and flavor of the yogurt. Now, some yogurts might taste better than others if you are just eating them as is. However, if you are to use them for baking or for cooking, you will probably not notice much change to its flavor.

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To be able to freeze muffins you will need to bake a few first. Let’s start you off with a basic muffin recipe, and then talk about how to freeze muffins and muffin batter.

Muffin Recipe

Let’s start you off with a simple muffin recipe so you have fresh muffins to put in the freezer. Start by preheating the oven to a medium temperature and then line a muffin tray with muffin paper cases. Now begin by beating 2 eggs in a bowl and adding 125 ml vegetable oil and 250 ml milk to it. Add 200g caster sugar to the bowl and mix well with a whisk until the sugar dissolves completely. Now it is time to sift in the dry ingredients, starting off with 400g of plain flour and 3 tea spoons of baking powder. Add 1 teaspoon of salt and mix well. At this point you can add any extra ingredients that you may like for example, chocolate chips or blue berries. Once you’re done mixing the batter, pour it into the muffin cases taking care to fill them only two-thirds full. Bake for approximately 25 minutes or until they turn slightly golden brown.

How to freeze muffins?

The best way to freeze muffins is very simple. After baking the muffins as directed in the recipe above, cool them completely and then place the muffins in a large freezer bag. Make sure you remove all the air you can before sealing the bag. You can also wrap individual muffins in heavy duty aluminum foil and keep them in an empty ice container or tin. Did you ever think freezing muffins would be this easy?

Use a freezer bag to freeze muffins!

How to freeze muffin batter?

Now that you know how to freeze muffins, let’s find out how you freeze muffin batter. Freezing muffin batter is almost as simple as freezing muffins. All you have to do is prepare the muffin batter, bring out a muffin tin, fill the tin with muffin cases, and fill up with two thirds of muffin batter in each case. Put the muffin tin in the freezer for 2 to 4 hours or until batter is solid. Once the batter is frozen you can use a butter knife to wedge the frozen muffins out, paper and all, and stack them in a container or a plastic bag removing air as best as you can.

Another way of freezing muffins is by pouring the batter into a container and freeze it. You can then use a scooper to form nice muffin balls for each muffin case once you are ready to bake them. Again, remember to label the container or bag with the date for your own convenience. You can freeze muffin batter for up to four months.

Apple muffins prepared to be frozen

How to thaw the muffins?

So we have covered how to freeze muffins and muffin batter, but let’s talk about the thawing process. To reheat baked muffins, just pop them out of the freezer and back into the muffin tray. Heat up the oven to 350 degrees and keep the muffins in till thoroughly warmed. If you are in a hurry, pop them in the microwave and check at 15 second intervals until they are perfect. You can also let the muffins thaw in room temperature. Have them then out for at least an hour before you eat them.

As for the frozen muffin batter, if you have all the batter in a container you can just let it defrost in the fridge. Take it out when you are ready to make muffins and stir around with a rubber spatula. If you have the frozen muffin batter in paper cups just bring them out from the freezer and place them back into the muffin tray. There is really no point in letting them thaw. Just bake them as you normally do but add an extra 5-10 minutes since they are frozen.

FAQs about freezing muffins

Can you freeze English muffins?

Yes, of course you can freeze English muffins. If you bought a package of them just take them out of the bag, put them in a zip bag, and toss them in the freezer.

What about other sorts of muffins? Can you freeze blueberry muffins or banana muffins?

If those are your favorite muffins you don’t have to worry. You can perfectly freeze muffins with blueberry or banana.

Can you freeze muffins in paper cups?

You can freeze muffins in paper bags. In fact you can even freeze muffin batter in paper cups as well.

How long can you freeze muffins for?

Frozen muffins will be in perfect condition for about three months. Remember to label the plastic bag or container with the date so you can take them out before they go bad.

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How does freezing affect sour cream?

Freezing sour cream can affect its texture. As it freezes the sour cream clumps and separates due to the moisture. So when you thaw it you might end up with texture that resembles cottage cheese. For this reason you may not want to use it for salad dressing or in tacos. However, you can try adding a teaspoon of cornstarch and whipping it into the thawed sour cream to restore its original creamy texture. Remember though, the sour cream is perfectly safe to eat and will taste the same. You can freeze the sour cream for at least 4 months without it going bad.

Freeze sour cream that you are not able to eat.

How to freeze sour cream

If you have bought a lot of sour cream and want to store them in the freezer take care of a couple of things. Make sure that sour cream is always kept in an airtight container or bag. If you have already opened the container you bought, it is therefore wise to transfer it to an airtight bowl or bag. Another thing is to freeze small portions of sour cream separately so that when you want to use a little sour cream you don’t have to thaw and refreeze a whole block of it. This can cause it to perish quicker. Storing an unopened store bought container upside down also supposedly helps keep the moisture at bay. One essential tip you should never forget is to always label your container with a ‘use by’ date. This way you will remember to use all of your sour cream before it starts to go bad.

How to thaw frozen sour cream

Thaw frozen sour cream by popping it out of the freezer and into the fridge for a couple of hours. You can even keep it overnight if you prefer. Whip in some cornstarch to get it creamy as soon as it thaws completely. The best way to use thawed sour cream is in soups or baked food like casseroles. It works because the altered texture of the thawed sour cream is not noticed at all and the flavor is all there. So don’t hesitate to stock up on some sour cream and eat up!

FAQs about freezing yogurt

Can you freeze sour cream and keep the same creamy texture?

In general you will not get the same creamy texture as it was once before. Try to whip it well and see if you can get the same creamy texture back. It is the best you can do.

I bought a bunch of sour cream that was on sale but with a very short expiration date. Can I freeze sour cream even if it is past the expiration date?

This is really hard to say because sometimes food that is past its expiration date can be just fine to eat. However, there are times when food can even go bad before the expiration date. If the sour cream is all bought from the same batch that was delivered to the store, you could always try one sour cream container to see if it is fine. Then you could reason that the rest of the batch should be the same as the one you opened. Take conclusion from there.

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Some people find themselves in situations where they buy more mushrooms than they anticipated to eat. Freezing mushrooms is actually a trusted method of preserving them. Mushrooms can be actually be frozen whether they are fresh, steamed, sautéed or boiled. Let’s take a closer look to the different ways you can freeze mushrooms.

How to freeze fresh mushrooms

Freezing fresh mushrooms is normally not recommended as it leaves them soggy. This is because most mushrooms tend to have a high moisture content so that when you defrost the mushrooms they end up being mushy. However, morel type mushrooms freeze well without being cooked due to their coarse texture. Make sure you clean the mushrooms well before you put them in a container. You can freeze fresh mushrooms for 3 months.

How to freeze steamed mushrooms

Boil water in a pan and let it simmer. Wash and slice mushrooms. Next place the mushrooms into the steamer and blanche for about 2 minutes. The steamed mushrooms should be left to cool off and can then be frozen. Blanched/steamed mushrooms can be kept in the freezer for about a year.

Freezing mushrooms is a perfect way to preserve them.

How to freeze sautéed mushrooms

This is the best way to freeze mushrooms as it preserves the taste and texture of the mushrooms almost perfectly. As usual, begin with washing and slicing mushrooms into small pieces. Heat one tablespoon of olive oil and sauté mushrooms for a couple of minutes. You can also add any seasonings you prefer like garlic or pepper. Allow to cool and freeze for 3 to 4 months.

How to freeze par-boiled mushrooms

Clean mushrooms and add them to boiling water. It is preferable to add half a teaspoon of salt too. Once the water begins to boil again wait till 3 minutes and then transfer them into a bowl of cold water. Once they have cooled down, they can be frozen. Frozen mushrooms will not go bad for at least a year once they have been boiled.

How to thaw the mushrooms

Now that you know how to freeze mushrooms, let’s talk about how to thaw them. The task is actually pretty simple. All you need to do is pop them out of the freezer and put the frozen mushrooms on to a pan. Turn on the heat and add some olive oil and they’re ready to go!

Tips and Tricks to remember

• When you have a large quantity of mushrooms, freeze them in meal sized quantities in separate plastic bags. This way you will not have to go through the trouble of thawing and refreezing a whole block.
• Alternatively, first freeze mushrooms on a tray for 2 to 3 hours, leaving space in between each mushroom. Now you can take out the mushrooms and pile them all up in one container to freeze. This will prevent the mushrooms from getting stuck together so you can take out exactly the amount you need.
• If you want to preserve the color of your mushrooms, add a half teaspoon of lemon juice when you soak them in water after cleaning, allowing them to act as a bleaching agent. This way your mushrooms will even look fresh whenever you choose to use them.
• Always remember to label your frozen mushrooms with the date at which you are keeping them in and the duration for which they can be preserved.

FAQs

Can you freeze fresh mushrooms to use for a wok?

When using fresh mushrooms, depending on how long you want to wok the mushrooms you will end up with a different texture. If you wok them too long they end up soft. In that case using frozen mushrooms would be fine, but you must thaw them before you throw them in the wok. However, for a great wok, you should always use fresh ingredients.

Can you freeze cooked mushrooms?

Yes, you can freeze cooked mushrooms. You have probably seen packages of frozen mushrooms in the stores. Some are raw mushrooms and some are actually already cooked ready to just reheat agarin.

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The Plate Model – A Visual Method

Swedish plate model

In this visual method, a plate serves as a pie chart showing proportions of the dinner plate covered by various food groups. The dinner plate can be divided in several sections. If we look at the Swedish plate model it is divided into three parts, whereas two of the parts are big sized and the third part is small sized. Here is how you dive the food groups:

Fill the two big sections with

• vegetables and root vegetables and
• carbohydrates such as pasta, rice, potatoes or bread.

Fill the smaller section with

• proteins such as fish, meat, eggs or legumes.

What to put on a healthy dinner plate

You can get a good and healthy meal if you put the following foods on your dinner plate:

Examples of vegetables (big section)

Preferably as much as three handfuls of vegetables per day and try to vary your vegetables. Choose something more than just tomato, cucumber and lettuce that contains mostly water. Try thicker vegetables such as broccoli, cauliflower, cabbage, peas, carrots and other root crops, that make you feel fuller and provide you with fiber, vitamin C and antioxidants. A tip to get enough vegetables on your plate is for example to mix the grated carrots in ground meat sauce and shredded cabbage in the wok.

Examples of Carbohydrates (big section)

Pasta, potatoes, rice and bulgur provide energy through carbohydrates. Choose fiber-rich carbohydrates. Bread is ideal for breakfast and snacks. Bread baked from whole wheat is rich in minerals. Sourdough breads are also good because the acid in bread lowers the GI (Glycemic Index).

Examples of Proteins (small section)

Meat, eggs or legumes (lentils, beans, chickpeas) are high in protein. Legumes are healthy and you can spice it with garlic, chili, coriander, cumin or herbs. Fish is also a good source of protein, which contains the beneficial omega-3 fat. Try to eat fish often, preferably 2-3 times a week. Fat and lean fish, such as salmon and herring are great choices.

Adjusting the plate model

If you are overweight you can let the vegetable section be even greater. Let the vegetable section cover half the plate instead. On the other hand, if you weigh too little, increase the amount of carbohydrates and proteins.

Check out how the U.S. plate model differs!

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Health benefits of Turkey

Turkey is very rich in protein and low in fat. It has a low-GI and can help lower the cholesterol levels and keep insulin levels stable. Turkey is particularly rich in selenium, essential for proper thyroid and immune function. It is also a great source of zinc, potassium, phosphorus, vitamin B12, vitamin B6, niacin (vitamin B3). Furthermore, turkey contains amino acid tryptophan which produces serotonin – very important for you mood. It can ease PMS, depression, and improve your sleep. Enjoy your turkey!

• High-protein, low-fat, low-GI
• Lowers cholesterol levels & keeps insulin levels stable
• Great source of iron, zinc, potassium, phosphorus, selenium, vitamin B12, B6, B3 (niacin)
• Improves your mood, sleep, and can help with PMS and depression

Tips for Healthy Thanksgiving

• Avoid ”self basting” turkeys – they contain added fat
• Buy a turkey breast instead of a whole turkey – breast meat is lower in calories than dark meat
• Roast or smoke the turkey – avoid deep frying since it increases your fat and calorie intake
• Use vegetables and fresh herbs for stuffing such as halved onions, apples or lemons, marjoram, sage, thyme, rosemary, whole grain bread – instead of traditional bacon,sausage and white bread
• Spray the turkey with oil – instead of rubbing the skin with oil or butter
• Use vegetable oil for gravy – instead of using fat- and calorie rich turkey drippings when making the gravy
• Mash your potatoes and root veggies, use evaporated skim milk, and add garlic, herbs and spices for the flavor – avoid using butter and cream and don’t mix it with unhealthy ingredients
• Make your creamy soup from scratch – it’s healthier than using canned bases
• Use whole grains for your dinner rolls – instead of processed sugars
• Limit the amount of butter you add on your dinner rolls – to avoid too much fat and calories
• Use low-fat milk and low-fat cheese to your ”macaroni and cheese”. Also, add some vegetables to make it healthier – and avoid adding meat or more cheese

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Antioxidant rich foods

If you have many balls in the air and don’t have the energy to do it all, it’s very important to eat antioxidant rich foods. Antioxidants work to get rid of the damaging free radicals in the body. They are vital to strengthen and protect the immune system and they guard against diseases and illnesses. Antioxidants will help keep your brain active and boost your energy levels.

To stay fit and healthy during the cold and flu season, it’s especially important to get enough of antioxidants through your diet. Here are some examples of foods that will boost your energy!

• Berries – Eat lost of berries! Acai berries, blackberries, blueberries, cranberries, goji berries, raspberries, and strawberries are all rich in antioxidants and nutrients that will boost your energy.
• Bell peppers – Bell peppers is a great source of antioxidants, vitamin C, vitamin A, B6 and dietary fibers. The red bell pepper has more antioxidant compounds than the green, yellow and orange bell pepper, according to Dept. of Food Science. To retain as much as possible of the antioxidant activities of luteolin, and the vitamins A and C, eat the bell pepper raw. One cup of raw, red bell peppers supplies around 290% of the recommended daily allowance (RDA) of vitamin C and 105% of the RDA for vitamin A. If you want to cook bell pepper, use lower heat for a very short period of time, according to a study from Turkey.
• Broccoli – Broccoli is a nutritive food rich in natural antioxidants, including phenolics compounds and vitamins. It is also a great source of vitamin C, vitamin A (mostly as beta-carotene), vitamin D, folic acid, vitamin K, iron, calcium, and fiber. Instead of boiling the broccoli, microwave it to retain more of the antioxidants.
• Citrus fruits – Lemons, limes, grape fruit, and oranges are all very rich in antioxidants, vitamin C, and vitamin B. Citrus fruits have generally the highest antioxidant activity of all fruits.
• Dark chocolate – It contains the antioxidant activity of flavonoids that are very important for your health. The flavonoids called procyanidins & epicatechins, found in dark chocolate, decreases LDL (bad cholesterol oxidation), lowers high blood pressure, reduces the risk of blood clots, and increase blood flow in arteries and the heart. Make sure to eat chocolate that contains at least 60% cocoa.
• Nuts – Nuts are packed with antioxidants, vitamins, minerals, protein, heart-healthy omega 3- fatty acids, and fiber. They will help you feel full and suppress your appetite. Eat them raw or dry roasted, and avoid nuts that are roasted in oil or packaged. Almonds are the lowest calorie nut, but walnuts have the highest amount of antioxidants among the nuts.
• Red wine & purple grape juice – Red wine contains a lot of antioxidants and studies show that a four-ounce glass of wine per day can reduce the risk of coronary heart disease. Although non-alcohol wine (purple grape juice) does not significantly lower LDL cholesterol, purple grape juice does reduce blood clotting and has the same antioxidant profile as red wine!
• Spinach – Spinach is one of the richest sources of antioxidants and are filled with carotenoids that have anti- aging and anti-cancer properties. This vegetable is also rich in vitamin K, calcium and magnesium and is therefore great for bone health. Furthermore, spinach contains vitamin A, vitamin C, manganese, folate, and iron – all important for your health and wellness.

Adaptogens – for mental and physical performance

The term adaptogen are met only by a few plants due to the strict requirements. An adaptogen has special qualities that positively effects the performance and comes with no harmful side effects.

Adaptogens help the body to cope during stressful periods. Research has shown that adaptogens can improve both mental and physical performance. Moreover, the effect comes quickly. After only 1-2 hours after you take adaptogen supplements, you will feel more energetic and boost your energy levels.

Adaptogens are said to:

• improve the immune system
• provide increased energy
• provide faster recovery
• improve concentration and focus
• reduce anxiety
• improve sleep
• increase well-being

The most well-known adaptogens are:

• Rhodiola rosea – Used for mental stress. Rhodiola rosea is said to enhance mental performance, concentration, and focus. This adaptogen has the best clinical documentation.
• Schisandra – Schisandra is said to be effective against stress symptoms and physical fatigue.
• Siberian ginseng – Used primarily for its ability to protect the physical body against stress, fatigue and infections. It is also said to be good for recovery after physical activity.
• Asian ginseng / Korean ginseng/ Chinese ginseng (Panax ginseng) – It is said to lower blood glucose and to have beneficial effects on the immune system. Asian ginseng is a ”Yang” tonic and is warm in nature.
• American ginseng (Panax quinquefolius) – American ginseng is said to lower blood sugar levels in people with type 2 diabetes, and is also said to have anti-cancer properties. American ginseng is a ”Yin” tonic and is cool in nature. According to TCM, it helps balancing out heat and dryness in stomach and lungs. American ginseng is therefore suited for people who have lots of energy (or ”fire energy”), are aggressive, have ruddy complexion etc.

Strengthen your immune system

Nothing makes you more tired than having a cold and flu during winter time. By strengthening your immune system you keep yourself healthy and energetic all year round. Here’s how you boost your enery:

• Probiotics – Make sure to get probiotics. These healthy bacteria are very important for optimal gastrointestinal and overall health, since over 80% of the immune system is located in your digestive system.
• Garlic – This vegetable is packed with antioxidants, so add some extra garlic cloves to your daily diet to boost your immune system.
• Antioxidants and Vitamin C – Eat lost of berries, and colorful fruits and vegetables. Make sure to include at least 5 colors in your diet every day to increase the number of antioxidants you consume.
• Vitamin D – Vitamin D plays an important role in the immune system, and if you live north of the line of San Francisco-Philadelphia in the U.S, or Athens in Europe, or Beijing in Asia, you probably don’t get enough vitamin D from the sunlight during the winter season. Also, people with dark skin, elderly people, and people who are overweight tend to have lower levels of vitamin D. Make sure to get outside for at least 15 minutes, and eat foods that are rich in vitamin D such as dairy products, egg yolks, and oily fish.
• Exercise – Stress weakens the body and physical exercise reduces the levels of stress hormones in the body. Go for daily walks and do some simple exercise routines to boost your immune system. This will protect your body against simple infections such as colds and flu.
• Relax and get enough sleep – Stress and lack of sleep weakens the immune system. To reduce stress get control over your time, have regular breaks, have good eating habits, exercise, laugh often, be outdoors and go for daily walks, meditate for 15 minutes every day, and make sure to get enough sleep.

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