We’ve all heard the following advice, “Eat more whole foods! “, “More fruits and vegetables!” and “Avoid processed foods!” But what exactly is whole food? And is it affordable? And how can I add more whole foods into my meals? Let’s take a closer look.
Whole foods are simply unprocessed and unrefined foods. If you can imagine it growing, it’s probably a whole food. Here are some super easy examples:  a potato is a whole food, as opposed to a potato chip that has been cut, salted and fried. A cup of fresh fruit is a whole food versus a fruit roll up.

While whole food has the reputation of being expensive, there are many ways to add delicious, healthy whole foods to your diet, while also sticking to your budget. Follow these tips:

1.  Buy seasonal: Fruits and vegetables are cheaper — and tastier — when purchased in season. Shop your farmers market or co-op. Buying seasonal also introduces greater variety into your meals.

2.  Embrace the bulk bins: Buying from the bulk bins is an affordable way to add spices, dried fruits, nuts, beans, legumes and grains to your meals. First, you are not paying for packaging, labeling and advertising from canned or pre-bagged foods. Second, you only buy what you need, so you’re less likely to throw away food. Don’t be intimated by the bins: many times, grocery stores will have recipes ideas located right next to the bins, as well as cooking instructions.

3.  Follow the weekly circulars: Each week, the local grocery stores feature many fresh fruits and vegetables, meats, chicken and fish specials. Purchasing what is on sale each week will help to shave dollars your grocery bill each week. Over the course of the year, this can add up to big savings.

4.  Use your freezer: When you see whole foods on sale, stock up and freeze. This is a great way to save on local or organic items!

5.  Skip the bags: Frozen vegetables often have a much higher unit cost than fresh vegetables. While they are a bit more convenient to prepare, one pays almost twice as much per pound as when you buy fresh. This can amount to quite a bit of savings over the year.

6.  Reduce waste: Don’t let leftovers go to waste. Freeze leftover soups, stews, sauces and casseroles. Leftovers from last night’s dinner can make delicious soups, salads or sandwiches/wraps for lunch at work.

7.  Grow your own: Even if you have a tiny apartment, you can grow fresh herbs and lettuces in your kitchen window. With a deck, you can add tomatoes, strawberries and pepper plants. And with a sunny yard, your opportunities are endless. Growing your own food is an inexpensive way to eat more veggies as well as add a fresh burst of flavor to your meals.
Use these tips to increase the whole food in your diet, and your body— as well as your wallet — will thank you.

Written by ErinStacy, ASU Nutrition Intern.

1.  Do not expect to lose weight during the holidays.  Instead, set a goal of maintaining your weight and/or size.

2.  Stay hydrated by drinking at least 8 glasses of water a day.  Drinking water will keep you feeling full longer and staying healthier during the holidays.

3.  Eat a healthy breakfast.  By starting your day off with a wisely chosen breakfast, you will be less likely to fill up on holiday treats later.  Also, you can balance out what you plan on eating later and indulge in moderation on things you would like later in the day.  Some breakfast ideas include: smoothies (100% or green), fruit and nut-butter, yogurt and granola, fruit, eggs, and whole grain toast or cereals.

4.  When going to a holiday party, plan what you are going to eat ahead of time.  By preparing yourself for this event, you will be less likely to see all the food and eat everything in sight.  Start by limiting yourself to only one plate of food.  Also, try eating a small healthy meal or snack before you go, so you won’t be as hungry at the party.

5.  If you can, take a dish or snack. Not only can you contribute to the spread, but you can bring your favorite “healthy version” of the treats, share the goodness and ensure you will have at least one nutritious option.

6.  Get up and get active.  It doesn’t mean you have to start training for a marathon, but this a perfect time of year to connect with friends and family and play games outside, go walking or jogging, look at lights, ice skate, join a gym, or even start home workout videos.

7.  Take time for yourself!  The holidays are a busy time of year and can be very stressful.  Take at least 5 minutes every day. Sit or lay down, clear your mind, relax and just breathe and enjoy the real meaning of the season.

8.  Watch your intake of calories in beverages.  During this time many will be drinking lattes, hot chocolate, hot cider, and alcohol.  All are loaded with empty calories which mean they don’t have a whole lot of nutritional value.  Empty calories can lead to weight gain, especially when paired with all the other holiday goodies.

9.  Freeze cookies that you get as gifts.  Cookie platters and exchanges seem to make great gifts, but they also tempt you to nibble continuously.  Instead of keeping them out on the counter, place a few in zip lock baggies to freeze so you can enjoy them all year round.

10. When you are eating the holiday treats, enjoy them.  When you decide you want a piece of pumpkin pie or a couple ginger bread cookies, choose a reasonable portion, sit down and eat them, enjoying every bite and don’t feel guilty.  It is the holidays and they only come once a year!

11. Celebrate with Innocent Indulgence!  With so many yummy choices, you, your family and friends can enjoy all of the goodness of the season, nourish your body, and feel good after!

Written by Rachel P. – ASU Nutrition Intern

White Tea:

Benefits: detoxifying the body, losing weight, improving cardiovascular health and preventing heart disease

White tea is the purest form of tea making it very delicate.  Brew around 150° for 1-2 minutes.

Green Tea:

Benefits:  improves heart health, reduces cancer risk, aids in weight loss, lowers cholesterol, improves bone density and oral health, helps with fat oxidation in the body and has anti-aging properties

Green tea has been slightly oxidized during production.  Japanese green tea has been steamed and Chinese green tea has been pan seared.  Brew around 170° for 1-2 minutes.

Oolong Tea:

Benefits:  supports weight loss, relieves eczema, strengthens heart health, reduces blood pressure, stabilizes blood sugar levels & diabetes,  relieves physical and mental stress.

Oolong teas are slightly more oxidized than green but not as much as black tea. They can be fermented anywhere from 8% to 85%.  Brew around 185° for 2-3 minutes.

Black Tea:

Benfits:  can improve cardiovascular health, by increasing artery elasticity and reducing blood pressure!

Black teas are more oxidized than white, green and oolong teas.  Brew around 210° for 3-4 minutes.

Herbal Tea:

Benefits:  relax and sooth the body.   Sip a cup in the evening to wind down from the day

Herbal teas are not made from actual tea leaves it is made from a combination of dried fruits, herbs and flowers. Brew around 210° for 4-5 minutes.

Rooibus Tea:

Benefits:  It is known to help improve skin problems such as acne and is rich in antioxidants.

Rooibus tea also knows as red bush tea in the most popular drink in South Africa.  This tea can be enjoyed as just the red bush tea or have different herbal blends added to it for different flavors.  Rooibus is more durable and can be enjoyed like a breakfast black tea with added milk (substitute) and natural sweeteners.  Brew about 210° for 4-5 minutes.

Now that you know about the choices and health benefits of tea…it’s time for a cup! Go out and try some!  You have nothing to lose but weight, high blood pressure, high cholesterol, aging, cardio vascular disease and much, much more!

Hard to believe the long, warm days of swimming, fresh berries, vacations and family trips have come to an end…the kids are back in school and the “normal” routine has begun.  Morning schedules are tight! With getting the kids (OK, and ourselves) out of bed, out the door and being on-time …  it seems the best thing to skip is breakfast. But is it really??

We think…we’ll grab something later… (We don’t …or choose a donut)

…the kids say they aren’t hungry this early… (but they have trouble concentrating later in school)

…it’s a great way to “cut back”… (then we eat more later)

4 Reasons to Make TIme for Breakfast!

• Achieve and maintain a healthy weight!

Skipping breakfast can slow your metabolism, actually increasing body weight. Studies show that breakfast eaters are less likely to be overweight than those who don’t. Quite often, skipping breakfast leads you into eating larger-than-normal portions and making “desperate,” hungry food choices later in the day from experiencing the empty stomach grumblings.

• Have More Energy!

Skipping breakfast can lower blood sugars and reduced energy levels. Refueling the brain and body in the morning helps to raise blood sugar and keep energy levels more stable, instead of letting the body operate on “fumes

• Improve concentration, memory and performance!

Skipping breakfast easily reduces concentration and memory skills.  Eating breakfast helps you function at your best. Fuel for the brain can’t be stored; it must be replenished. Studies show that non-breakfast eaters scored lower on memory performance tests than breakfast eaters; and for kids, those who ate breakfast had higher grades, higher concentration levels and better behavior.

• Savor the goodness!

Breakfast can be delicious and packed with nutrition! Here’s how:

1.  Make it a habit – don’t skip, eat something!

2.  Plan ahead….and be creative – boil eggs for the week, wash fruit the night before, use a protein powder in a smoothie, pack some nut butter for dipping apples or bananas, pack bags of dried fruit and nut mixes. Think outside the “box” and take your own favorites!

3.  Stock up –  have favorite choices available….frozen fruit (and greens!) for smoothies, whole-food bars, dried fruit and nuts

4.  Take it with you – if time is short, make it “to go”

Vanilla is the second most expensive spice, next to saffron, and it is used in a variety of ways. It is often used in soaps, lotions, and perfumes because of its sweet, comforting scent. Vanilla extract is used as a flavorful ingredient in many different types of foods. Vanilla beans grow around the world, even having a slightly different flavor, depending on their origin. One of the most famous types of vanilla comes from the island of Madagascar, which is the largest producer and thus known as Madagascar Vanilla with its creamy, hay like and sweet flavor with vanillin overtones. Vanilla is also beneficial when used in aromatherapy. It promotes relaxation, eases breathing problems and has been known to have an aphrodisiac effect.

With its sweet flavor and beautiful aroma it is no surprise vanilla has become a favorite spice in the dessert world. It is a healthy substitute for sugar, which makes it perfect to add to Innocent Indulgence’s vegan desserts! Here’s are some other great benefits that come from eating vanilla:

• Vanilla contains small amounts B-complex vitamins such as niacin, thiamine, riboflavin and vitamin B-6.
• Trace minerals like calcium, magnesium, manganese, potassium, iron and zinc can also be found in small quantities when consuming vanilla.
• Vanilla contains anti-oxidants, has anti-carcinogen properties and can reduce tumor activity.
• Vanilla has been traditionally used to ease nausea, promote weight loss and heal wounds.

Vanilla is the picture-perfect combination of great taste and health. Make sure to choose 100% pure vanilla product when buying vanilla. This will help ensure you get all the benefits when adding this wonderful flavor to your food. Vanilla is just another way a healthy life can be a sweet one!

• It can be used by raw food fans
• It is 100% vegan
• Agave nectar has a low glycemic index, making it a better choice for diabetics
• Unlike honey, it is safe to use when feeding babies
• It contains saporins, fructans and phytochemicals which contain antimicrobial, anti-inflammatory and immune-boosting abilities
• Agave nectar also contains a high amount of protein-building amino-acids and alkaloids
• It is 40% sweeter than sugar, so less can be used, making it a weight-management-friendly sweetener

Agave nectar is comparable to honey, but tastes slightly sweeter. Agave nectar, or syrup, comes in light and dark colors. The darker syrup contains more minerals and nutrients, retaining its full color, flavor and fragrance.  The lighter agave has been filtered, removing the minerals, color, fragrance and flavor, producing a more delicate syrup. Agave nectar is very versatile and can be substituted for almost any sweetener or sugar.

With its sweet flavor and numerous health benefits, it’s no wonder agave nectar is regaining popularity as a sweetener today. At Innocent Indulgence, we strive to provide great taste and nutrition in all our desserts. By using agave nectar as a natural sweetener, we can do just that, so you really can have your cake and eat it too!

Submitted by Callie, ASU intern, Spring ‘11. Thanks, Callie!

“Adding a splash of colorful seasonal foods to your plate makes for more than just a festive meal. A rainbow of foods creates a palette of nutrients, each with a different bundle of potential benefits for a healthful eating plan,” says registered dietitian and ADA Spokesperson Karen Ansel.

“Healthy eating includes more than counting calories alone. In fact, most children don’t get enough of all the essential nutrients critical to normal growth and development,” says Ansel.

“Food variety supplies different nutrients, so to maximize the nutritional value of your meal, include healthful choices in a variety of colors.”

Ansel offers ways to brighten up your plate in every season with this quick color guide.

Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.

• Fruits: avocado, apples, grapes, honeydew, kiwi and lime
• Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach

Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.

• Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
• Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes

Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.

• Fruits: blackberries, blueberries, plums, raisins
• Vegetables: eggplant, purple cabbage, purple-fleshed potato

Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

• Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
• Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes

White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.

• Fruits: banana, brown pear, dates and white peaches
• Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn

Ansel recommends choosing a variety of colors when shopping for seasonal fruits and vegetables. “And for additional options in the color palette, choose frozen or dried fruits and vegetables available throughout the year,” she says.

“Instead of grilled chicken and mashed potatoes, consider painting a more colorful plate, such as grilled chicken topped with salsa, mashed sweet potato, asparagus and spinach salad with orange slices. A colorful meal is not only visually appealing, but it also contains a variety of nutrients and is quite flavorful,” Ansel says.

For more information on how to “Eat Right with Color,” visit ADA’s National Nutrition Month website for a variety of helpful tips, fun games, promotional tools and nutrition education resources.

Reposted from ADA’s Press Release – February 1, 2011

Sometimes making dietary changes can seem overwhelming, but you need not feel deprived. There are plenty of healthier options for the “sweet tooth!” Do what works best for you. Some prefer going “cold turkey,” while some need to transition slowly over time. (I had to do it slowly!) Just be committed to health and what is best for your body. Each and every change counts…don’t discount it! and when you fall off the “good eating wagon” into the “embankment of sweets,” it’s OK. Just get back up and onto the wagon. Keep pressing on toward your goal! You and your body will LOVE the difference!

Q & A series conducted by Margy Squires, published in Health Points by TyH Publications – 12005 N. Saguaro Blvd., Ste. 102, Fountain Hills, AZ 85268.

Ways to Cut Out Sugar

• Experiment with natural sweeteners in beverages & recipes
• Choose unsweetened teas (and pure water) instead of soft drinks
• Read labels! Sugar is called by many names (and comes in everything from ketchup to salad dressing and low-fat foods.) Try a brand with no sugar or one that uses healthier sweeteners
• Choose whole fruit over fruit juice. Fruit has fiber to slow insulin release and blood sugar spikes & lower, naturally occurring sugar content
• Enjoy fresh, frozen or dried fruit for a sweeter snack
• Celebrate with healthy desserts from Innocent Indulgence!

Yes! There are many options that can even benefit the body:

• Raw honey – strengthens the immune system, can improve blood sugars in Type 2 diabetics, has anti-bacterial, anti-fungal and anti-vital properties
• Stevia – 250x sweeter than sugar, calorie free, doesn’t raise blood sugar levels
• Agave nectar – considered low glycemic
• Xylitol or Birch Sugar – doesn’t raise blood sugars, inhibits growth of bacteria
• Fruit puree and dried fruit: full of antioxidants, vitamins and minerals that slow aging, protect cells from free radical damage and strengthen the immune system
• Palm sugar, date sugar, maple syrup – and the list goes on