January 31, 2020
WELLNESS TRENDS FOR A HEALTHY NEW YEAR
It’s Time to Begin Again!
The predicted wellness trends for 2020 are shining true and are here to stay. As you’re coming up with your goals for this year, look to this list of 2020 healthy food and lifestyle trends gathered from our expert registered dietitians to see what the scoop is. Let’s get started with six of our top picks for a healthy year ahead. Build on last year’s tried and true and incorporate this year’s trending plant-based favorites.
1. Goal Setting
Ready Set Goal. Reboot and get started today on your 2020 goals. To help create effective goals you can stick to, try using the SMART technique.
SMART stands for:
Specific
Measurable
Attainable
Relevant
Time-bound
Great plans start with a meaningful goal! Short-term goals will assist you in achieving your long-term goals. Remember, each weekly goal you implement may seem small, but together, they all add up to ultimately help you meet your long-term goal(s)!
Long term goals:
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Short term goals:
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2. Lifestyle Matters
If you have not tried some of 2019’s healthiest trends, incorporate them into this year and build on them. Well-researched, everyday meal plans like The Mediterranean Diet, (to include our beloved AVO Toast https://www.cookinglight.com/recipes/avocado-toast-recipe) and Fodmap are here to stay. Fermented and cured foods, like kimchi and sauerkraut (which have been shown to be good for gut health), along with veggie-based burgers, remain popular with ever-evolving flavor profiles. Lastly, let’s not forget about intuitive and mindful eating, which matters every day.
3. Alt Meat
From Beyond Meat to the Impossible Burger, alternative meat products are no longer just for vegetarians. Now a mainstream staple in many households, they are designed to cut back on the saturated fat found in the real deal as well as protect our environment from carbon emissions. The Impossible Burger uses 75% less water, 95% less land, and emits 87% fewer greenhouse gases than a burger from cows! Additionally, following a plant-based diet may benefit overall health and supports environmental sustainability and animal rights.
4. Grain-Free — The New Gluten-Free
The Paleo and Keto meal plans have fueled demand for grain-free products — from breads, wraps, pizza crusts and tortillas made with grain-alternatives like cauliflower, almonds, sweet potato and chickpea flours. Additionally, try alternative baking flours, such as almond, coconut, cassava or cashew. If you are not gluten intolerant, look for whole grains made from sprouted wheat and select products that are minimally processed.
5. Plant-Based Milks
Non-dairy milk comes from plants like soy, nuts, seeds, or grains like oats or rice instead of cows. When choosing milk substitutes, remember that not all products are created equal. Things like the nutrition profile, ingredients, environmental impact, added sugars, and best uses differ significantly between varieties. If you are looking to replace dairy, compare Nutrition Facts Labels and select beverages that provide calcium, protein, vitamin D and no added sugars. Keep in mind that not all non-dairy alternative brands and styles are created equally.
Note: Value-added dairy milks include Horizon Organic Growing Years Whole Milk which contains prebiotics, DHA, and choline; a2 Milk, which comes from cows that produce only the a2 protein and not a1 (a2 Milk may help some people avoid gastrointestinal discomfort).
6. Explore Cauliflower Power
Cauliflower, a nutritious cruciferous vegetable, has been the “it” vegetable for the past few years, as it is versatile enough to mimic mashed potatoes and rice and hides in pizza crust or breading on chicken nuggets (as a gluten-free substitute); it’s also a great way to add more nutrient density to your daily intake. Try our favorite Cauliflower Fried Rice recipe (below) and explore global cuisines made healthy!
And don’t forget about Seeds and Nuts!!!
Nuts have held their ground as a sustainable plant-based protein source, since they are among the best sources of plant-based proteins. Think spicy pumpkin seeds as your snack solution, mix pistachios into Greek yogurt-inspired ice creams or hemp seeds as a salad topper. Toast some pine nuts and add some texture to your Kale salad and enjoy the fruits of nature. If you are managing your weight be aware of portion sizes, a serving size of nuts is 1.5 oz or 1/4 cup, so be sure to stick to that amount in order to reap the health benefits without adding on the pounds.
RECIPE CORNER: CAULIFLOWER FRIED RICE
INGREDIENTS:
1 medium head cauliflower (6 to 7 cups florets)
3 carrots
2 medium garlic cloves
1 nub ginger (1 tablespoon minced)
2 green onions
2 tablespoons coconut oil
4 eggs
2 cups frozen shelled edamame
½ teaspoon kosher salt
2 tablespoons low sodium soy sauce
¼ cup cashews, for garnish
PREPARATION:
Chop the cauliflower into large florets. Place half of the florets into the bowl of a food processor and pulse until fully chopped and the cauliflower resembles grains of rice. Remove the “rice” to a bowl and process the remainder of the cauliflower. Peel 3 carrots, then chop them into small cubes. Peel and mince 2 cloves garlic. Peel 1 nub ginger, then mince enough for 1 tablespoon. Thinly slice 2 green onions. Melt 1 tablespoon coconut oil in a large frying pan, then add 4 eggs and scramble them, breaking them into small pieces. Remove the eggs from the pan. Heat 1 tablespoon coconut oil; add garlic and ginger and sauté, stirring, for 30 seconds. Add carrots and sauté for 2 minutes. Add cauliflower rice and 2 cups shelled edamame and cook, stirring, for 5 to 8 minutes. Season with ½ teaspoon kosher salt. Add 2 tablespoons soy sauce and the cooked egg and stir until fully combined. Remove from heat and stir in the green onions. Serve topped with cashews.
Serves 4 NUTRITIONAL INFORMATION: Serving size: 3 cups; Calories 410; Fat 26g; Sat Fat 4g; Sodium 700mg; Carbohydrate 27g; Fiber 8g; Protein 20g; Iron 25%
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