Posts tagged with "Vegetables"

Sweden Open Air Bar illustration by Heather Skovlund for 360 Magazine

World’s Largest Open-Air Bar

Sweden Creates the World’s Largest Open-Air Bar

Following the success of the 2019 Edible Country campaign is the launch of Drinkable Country – the largest, open-air, world-class bar led by internationally acclaimed team at Tjoget, and other leading Swedish beverage experts. Starting June 15, visitors can book a seat at more than 16 tables located in some of Sweden’s most beautiful natural landscapes for a chance to enjoy a selection of drinks and DIY recipes reflecting the country’s 100-million-acre natural pantry.

The world’s largest, outdoor, socially distanced bar is opening this summer in Swedish nature. In 2019, Sweden launched The Edible Country, the world’s largest DIY gourmet restaurant, with recipes developed by Guide Michelin-awarded chefs. The concept, which until now, consisted only of food, is being expanded to include an incredible drinking experience. Drinkable Country features a combination of ready-made beverages that reflect local nature and produce alongside drinks those visitors can mix themselves with ingredients found in the surroundings based on recipes provided by Sweden’s foremost beverage experts. When booking a Drinkable Country experience, guests will have the opportunity to explore the area with local guides while collecting and mixing the ingredients, and then enjoy the various drinks.

“The DIY recipes enable visitors to explore Swedish nature through world-class taste experiences,” says Jens Heed, Program Director Food Travel at Visit Sweden. “The country’s 100-million-acre pantry of fruit, berries, vegetables, and crystal-clear spring water is open to everyone. We call it the Drinkable Country – the world’s largest open-air bar.”

The recipes have been developed in collaboration with four different beverage experts, each of whom has been given the responsibility to represent different regions in Sweden. Rebecka Lithander represents southern Sweden. Lithander has experience from the two-Michelin-star restaurant Daniel Berlin, where she raised the non-alcohol drink packages to the same high level as the food. The tables on the west coast are represented by Bar Bruno, a local gem of a cocktail bar; while on the east coast, it is the world-famous bar Tjoget that will compose the drink menu. Emil Åreng, a nationally and internationally acclaimed bartender and author of the world’s best cocktail book in 2016, represents the northern part of Sweden.

“It is a thirst-quenching journey through Swedish nature that is a completely new and fascinating way to experience cocktails and to discover the country and its natural environment,” says Leo Lahti, Bar Manager at Tjoget.

In Sweden, nature is everyone’s playground. It’s a place to linger – as long as you do not disturb or destroy it – thanks to the unique Allemansrätt – Swedens’s “freedom to roam.” With the Drinkable Country, Sweden invites everyone to experience their close-to-nature lifestyle over world-class food and drink.

More information about the experience: Visit Sweden

The Beverage Experts

  • Southern Sweden: Rebecka Lithander is an acclaimed sommelier who now works at the locally praised restaurant Mutantur in Malmö. Before joining Mutantur she worked at the two-star Guide Michelin restaurant Daniel Berlin.
  • Western Sweden: Bar Bruno, a small cosy bar that serves innovative cocktails with a home-bar feel.
  • Eastern Sweden: For the past five years, Tjoget has been on the list of the World’s 50 Best Bars.
  • Northern Sweden: Emil Åreng with roots in Norrland was named Sweden’s best bartender in 2015 and has also won several international awards. Emil most recently came from Cardier Baren at the historic Grand Hôtel in Stockholm, where he was Creative Director. He is the author of the cocktail book Salongs i Norrland, which was named Best Cocktail Book in the World in 2016.

The Edible Country

The Edible Country’ is an initiative from Visit Sweden to highlight the natural and healthy pantry that Swedish nature has to offer. The menu suggestions of the do-it-yourself dining experiences are co-created with four of Sweden’s top chefs: Titti Qvarnström, Niklas Ekstedt, Anton Bjuhr and Jacob Holmström. The dishes are created with inspiration from Sweden’s varied landscape and shifting seasons. The over 20 tables are placed in Swedish Lapland, Stockholm Archipelago, the High Coast, Dalarna, Gävleborg, Sörmland, Värmland, Västsverige, Småland, Halland, Skåne and Gotland and you can find more information about the regions on our webpage. The initiative is an open invitation for everyone to experience the Swedish ‘close-to-nature’ lifestyle and take pleasure in the natural pantry that Sweden has to offer. Add-on services that will help you during your experience, for example, your very own personal guide or chef and a basket with the necessary ingredients to create the drinks or cook the recipes outdoors are available to book online.

About Visit Sweden

Visit Sweden is Sweden’s marketing company. Visit Sweden markets Sweden abroad as a destination to contribute to more jobs and economic growth. The company also provides and sells communication and knowledge services related to the hospitality industry, tourism, and travel. Foreign tourists spend approximately SEK 144 billion annually in Sweden and approximately 172,400 people are employed in the hospitality industry’s companies alone. Visit Sweden is owned by the Swedish state through the Ministry of Enterprise and Innovation.

Dog and child illustration by Heather Skovlund for 360 Magazine

Backyarding Trends

The TurfMutt Foundation Predicts “Backyarding” To Become Permanent Trend

“Backyarding,” the new trend to move many indoor activities–from working in an office or classroom to dining and recreation–to the great outdoors, is growing. Under pandemic conditions, yards and other managed landscapes became a safe haven for social gatherings, celebrating milestones/holidays, working, studying, playing, exercising, relaxing.  
 
“Your own backyard is nearly limitless with possibilities, and homeowners got really creative as they expanded and enjoyed their yards over the last year,” said Kris Kiser, President & CEO of the Outdoor Power Equipment Institute (OPEI) and the TurfMutt Foundation. “We predict, long after the COVID-19 pandemic passes, our yards will become an even greater part of our lives. The notion of ‘backyarding’ is here to stay.” 
 
In 2020, home improvements – many of them in the backyard – skyrocketed. So did the demand for outdoor power equipment as homeowners invested in making their outdoor spaces fabulous, functional and flourishing. Overall, shipments of outdoor power equipment increased 16 percent in 2020.
 
“Expect people to continue to invest in their outdoor life this coming spring,” said Kiser. “Many homeowners who put time and effort into their landscapes last year will be rewarded when that yard comes back to life this spring. But, even if you did little last year, it’s never too late to start – just start.”  
 
Here are some ways to bring more “backyarding” into your life:  
 
1.    Invest in your yard. Design a dream lawn and garden. Consider its purpose. Don’t design just for aesthetics. Do you have kids and pets who need a place to play? Will you be hosting safe gatherings? Do you need a place for rest and relaxation and/or games and recreation?
 
2.    Get the whole family involved. Create a game or a friendly competition with your family to help identify all the ways you can move your indoor life to the great outdoors – and right out your backdoor. Can you take office calls and video meetings to the patio or porch? Can your kids do their online learning outdoors? How often can you take dining outside? Keeping safety in mind, can you gather outdoors for family celebrations, birthdays, graduations and reunions? 
 
3.    Plant something—as early as you can. (Or plant more). Adding trees, bushes, grass and flowering plants is a good yard investment, but they often take time to grow. Plant as early as recommended so you can enjoy the benefits faster.  Just remember “right plant, right place.”  Location, maintenance, sunlight and watering needs should all be considered, as well as your climate zone.
 
4.    Stretch winter-weary muscles. Take workouts, yoga classes and meditation sessions outdoors. You also can let off some steam by mowing the grass, trimming the hedges, or edging the lawn. Working in the yard not only helps our living landscapes look better and stay healthy, it also gives us a sense of accomplishment and control in trying times. 
 
5.    Plan a staycation. A makeshift “resort” or vacation spot could be just out your back door. Pitch a tent, build a campfire, hang a sheet between trees to make a movie screen, set up games – these are just a few ideas to make the backyard a vacation spot. 
 
6. “Level up” nature care. Add flowering plants, trees and shrubs to give wildlife and pollinators food and shelter. Your yard is part of the larger ecosystem, so check your climate zone for landscaping options that support your birds, bees, butterflies and other wildlife. Don’t forget to take time to just sit and drink it in, observing the wildlife and nature around you.
 
Research shows simply spending time in nature – which starts in your backyard – is good for reducing stress, boosting heart health, boosting Vitamin D levels, and enhancing memory.  Thanks to the family yard, the health and well-being benefits of being outside are just a few steps away.
 
To learn more, go to TurfMutt

Popcorn illustration by Heather Skovlund for 360 Magazine

Entertainment at Home: How to Spend Lockdown with Benefits?

The lockdown has ended up becoming a blessing in disguise. It is the perfect opportunity for you to be able to pick up a new skill. However, that is just the tip of the iceberg. If you are able to use the lockdown wisely, then you can surely benefit from it a lot. Use this to your advantage and spend a little more time with yourself. Who knows? By the end of this lockdown, you might evolve into an even better version of who you are now. Read on to find out all the various ways to spend your time productively during the lockdown.

Spending Time Productively in Lockdown

Learn to Cook

This is the time when you find yourself in close proximity to the kitchen the whole day. Ordering in might be a risky bet considering that it might provoke the spread of COVID. So, instead of ordering food from a delivery app, cook it yourself. Start with the simpler things at first like making tea, boiling eggs, etc. As you learn more every day, you can eventually take up cooking initiatives that you never imagined before.

Try New Things

This lockdown, try something that you normally wouldn’t. Spend your time picking up a new skill. There is an endless world out there. Take online gambling for instance. You can get 100 free spins no deposit in UK if you visit online casinos. In this pandemic, as people spend more time at homes, the popularity of online casinos has skyrocketed. More and more people are exploring the world of online gambling because it is thrilling and fun. So, go ahead and explore.

Read More Books

This is the ideal time to read a book. If you are not an avid reader, you might be depriving yourself of one of the most beautiful experiences in life. We all receive books as gifts on our birthdays. On most occasions, those books end up getting dragged to one corner of our shelf and keep collecting dust. Now is the time to get those books out and experience the beautiful stories they tell.

Bond with Family

We live in an age of preoccupations. Everyone is preoccupied with something or the other. Children are busy studying; parents are busy working. We are hardly able to make time for each other. However, the lockdown has changed it, even though temporarily. In the lockdown, a unique phenomenon has taken place. Every member of the family is under one roof. Children are getting to attend online classes and parents are getting to work from home. So, start spending more time with each other. Begin with the simpler things like eating at the dinner table together or watching a movie.

Exercise

You don’t necessarily have to go to a gym to work on your fitness. A free hand workout is the best form of fitness routine. The best thing about it is that it can simply be done at home. So, this lockdown, use the opportunity to work, on your fitness, from home. Go to the terrace, do some stretching. Do some crunches and push-ups. Use the extra time you get at home to improve your health because it will not only help you physically, but also mentally.

Meditate

A lot of people turn out to be rather skeptical when it comes to meditation. However, experts certify meditation to be a genuinely helpful habit. It can result in profound improvement of your mental health and stability. Even more so, in the stressful situation of the global pandemic, you need to calm yourself down. So, practice meditating. It can do wonders.

Watch TV

In the age of Netflix and Amazon Prime, we have gained access to a seemingly endless plethora of interesting shows on TV or computers. Some of the shows have thousands of episodes, each having a running time of at least an hour. Normally, you don’t get the scope to fully watch your favorite shows in the middle of work. Also, by the time you return home, you get too tired. Nevertheless, this is your chance. Switch on the television and watch something with your family.

Do Chores

Use the free time in your hand to perform household chores. Usually, we see the mothers and daughters of the house taking up this crucial responsibility, but why should the men be left out? Pick up the mop and duster. Go ahead and clean your place up. Get into all those remote corners of the room that you have never even looked at before. Reorganize the furniture. Give your humble abode a refreshing new look.

Make a Garden

Gardening can be an extraordinarily soothing way of passing the time. Plants take time to grow and flourish, but when they do, they teach you so much about how delicate life is. Gardening has proven to have hugely positive effects on mental health. An added benefit of doing this is not having to shop for fruits and vegetables outside. After all, you are locked down. You can’t visit the marketplace for buying your cooking ingredients. So, rather grow them at home.

Plan for Future

Since you have more time in your hand, you can concentrate on drafting a course of action for your future. Our lives revolve around various aspects. We have a family to take care of. We have careers to build. We have our own dreams to fulfil. This is the perfect chance of working them all out through meticulous planning.

Try Art

Have you ever explored the artistic side of your personality before? This is the ideal occasion for that. Pick up a paint brush and go ahead. It is also a highly beneficial mental exercise because it helps you work on your precision and focus. There are so many things to take inspiration from. Maybe, try your hand at some glass painting too while you’re at it.

Detox

Enough of indulging in vices, let this lockdown be a detox phase. Rid your body of all the toxins. No smoking and no drinking because, after all, you can’t even if you want to. All the stores are closed. So, might as well use this as a way of benefiting yourself. Use this lockdown to quit your bad habits.

Conclusion

So, we told you about many different ways of using your time productively in the lockdown. However, we saved the best for last. Here it is. As we said earlier, this lockdown offers you the chance to spend some time with yourself. That is very important. So, use this time to write a letter to your future self. When you spend time with yourself, there are thoughts and ideas that you stumble upon which you would normally never even comprehend. Before you end up forgetting them, write them down as a letter for reminding yourself in the future. Make yourself promises. Make your memories immortal. Get a pen and a piece of paper. Then, write your heart out. You will cherish it when the time comes.

Mighty Sesame Sauce illustration by Heather Skovlund for 360 Magazine

Mighty Sesame Harissa Tahini

NEW MIGHTY SESAME HARISSA TAHINI PUTS A SPICY SPIN ON A CONSUMER FAVORITE

Mighty Sesame Co. Adds a Bold New Variation to its Popular Squeeze & Serve Line

Mighty Sesame Co., the maker of all-natural, squeeze-and-serve tahini, is upping the tahini game with the first-ever harissa flavored tahini on the market.

Tahini continues to trend globally as consumers and chefs discover new ways to use the creamy, nutrient-rich condiment. With the rollout of Mighty Sesame Harissa Tahini, it’s easier than ever to add extra zip to everything from dressings and dips to meat and veggies.

The sesame experts make their tahini from the finest Ethiopian sesame seeds and serve it up in shake-and-squeeze bottles—the first tahini packaging of its kind in the U.S.—for maximum convenience. The new variety contains a blend of 100% natural harissa spices for a distinctively aromatic, roasted-chile pepper flavor profile with a kick.

Mighty Sesame’s Chef Gregg is available to whip up a great Mom’s Day brunch recipe.  See him in action on this YouTube video.

Like all Mighty Sesame tahinis, the Harissa variety is ready to use with just a shake and a squeeze, no stirring required. It is packed with protein and contains 260mg of calcium per serving. Organic, vegan, gluten- and dairy-free, kosher, and halal, it’s a 100% guilt-free option for everyone.

The original Mighty Sesame Organic Squeezable Tahini, introduced in 2018 and was anointed The Best Tahini You Can Buy, by Epicurious Magazine.

Mighty Sesame Harissa Tahini comes in 10.9 oz / Master Pack of 8 bottles with an MSRP $4.99 per 10.9 oz. bottle. Mighty Sesame is distributed by Kayco, headquartered in Bayonne, NJ.

About Kayco Beyond

Kayco is one of the largest manufacturers and suppliers of specialty and kosher foods. Kayco Beyond Division sources and distributes new products to the general market beyond kosher to meet the demands of consumers looking for optional products that are healthful, convenient, or for restricted diets and lifestyles. These brands include Dorot Gardens, Absolutely Gluten Free, Beetology, Mighty Sesame, Tuscanini Foods, and new Wonder Melon.

vegetables by Nicole salazar for 360 magazine

Michelle Obama Encourages Picky Eaters

When I was a small child, I never ate the vegetables I encountered on my dinner plate, preferring instead to kick, scream, whine, and then feed the offending dish to the dog. How different things might’ve been if former First Lady Michelle Obama was the one gently encouraging me to eat my peas, using Muppet-adjacent puppets and her soothing presence! Unfortunately, I had to learn the hard way, but for the children of America who are now currently throwing handfuls of broccoli at their parents in protest, Obama’s new show, Waffles + Mochi, premiering on March 16 on Netflix, is here to save the day.

There’s little information about what this show will entail, beyond the above tweet, which features Michelle Obama cradling a small, winsome mochi in her hand, flanked on either side by an overzealous bee with glasses and some sort of Yeti-thing, whom I presume is Waffles, as it is wearing a scarf and a frozen waffle as an accessory. The show will be produced by Higher Ground, the Obamas’ production company. My assumption is that Waffles + Mochi is a reworked version of Listen to Your Vegetables & Eat Your Parents, which was reported in 2019 as the title of a half-hour children’s show that would take young children and their families around the globe on an adventure that tells us the story of our food.”

Again, we know very little about the show, because all we’re working with here is the former name and then the image of Michelle Obama flanked by Muppet-adjacent puppets, but what I’m hoping is that this culinary adventure will be a spiritual cousin to the earliest seasons of Sesame Street, which were quirky and weird and just as enjoyable to watch now, as an adult, as they were when I was a small child. Children’s television is at its best when it resonates with both children and adults who are lightly stoned.

Please read on in this article in Jezebel. 

10 Supersmart Superfoods Your Kids Will Love

Having trouble getting your kids to eat healthy? When you package these superfood hits into a child’s menu you can be sure it’s a surefire way of giving them the nutrients they need and show them great nutrition is just around the corner!

Basil

This superfood packs in vitamins A, C and K, iron, potassium and calcium kids can grow their own basil at home. toss it on pasta sauces or pizza! It’s rich in plant chemicals, chlorophyll and other happy mood plant compounds.

Cocoa

Add cocoa powder and honey to kefir for a healthy quick breakfast for kids who won’t sit still to eat a meal. Or a cup of hot cocoa (at least 70 percent pure cocoa) promotes oral health and helps to protect delicate skin from sun damage over time. You can also sprinkle cocoa powder on fruit, snacks and desserts for a healthy punch of flavor. Plant chemicals and antioxidants increase concentration and decrease inflammation!

Black Beans

Adults aren’t the only ones who suffer from high cholesterol, they just get checked more often than kids. Black beans help kids keep cholesterol levels down and provide plenty of calcium and protein to boot. Make a tasty black bean dip with some fresh veggies for a fun snack.

 Cinnamon

This superfood is great sprinkled on breakfast foods. it regulates blood sugar, which will keep energy from crashing after breakfast in the middle of a school day, tastes great and is so easy to use. Its natural sweetness is a plus and goes with so many foods and beverages!

Avocado

Avocados are full of good fat. Kids need a daily diet of 30% monosaturated fat and a little avocado a day provides more than enough. Use it like ordinary mayo for a great mix-in to creamy dips and sauces or sliced fresh for an afternoon snack. Guacamole is a no brainer for kids!

Tomato

Here’s a switch, a tomato a day can keep cancer away. That’s right, the plant version of vitamin A can best fight off all kinds of stressors and the potassium they contain helps to boost energy and stabilize hydration. In-season tomatoes are amazing with basil and olive oil or lightly sautee for a very tasty sauce for pasta, fish or veggies!

Fruit

A sweet spot you don’t want to ignore, kids have a natural liking for fruit and its energy-boosting plus. Encouraging eating fruit curbs drinking sugary beverages and snacks. Go for seasonal fun and plan a harvesting trip to a local orchard or bring your kiddies to the local green grocers to pick out what they want. A variety of colors provides kids with essential vitamins and minerals they need to grow and fiber to keep their bodies healthy. Introduce your kids to a daily fruit plate at a young age and they will probably continue the habit into adulthood.

Sweet Potatoes

These orange tubers are high in Vitamin A which helps kids develop healthy vision and eyes. And they’re delicious roasted, mashed or baked. For an amazing marshmallow flavor, use vanilla extract and honey for a not to be missed sweet treat.

Flaxseed

Flaxseed is bursting with Omega-3 fatty acids that little guys need to grow their brains to their full potential. Buy it ground and sprinkle it over their cereal or add 1/4 cup to their favorite baked-good recipe. They’ll get better nutrition without even knowing it.

Oatmeal

Kids who start their day with oatmeal concentrate better in school all day. oatmeal breaks down slowly to give continual bursts of energy over a long period of time. Add honey, nuts or chocolate chips to make it more kid-friendly, for a great way to use oatmeal be sure to check out the recipe section for a granola recipe the whole family will love.

About Nicolette M. Pace MS, RDN, CDE, CBC,CDN, CFCS ,FAND

Nicolette founded NutriSource Inc. ( www.nutrisource.org )  in 2002 to provide high quality education, counseling and nutrition services for a diverse community population. Prior to founding NutriSource Inc, she served as Director of Clinical Nutrition at the NYHQ/Silvercrest Center where she provided both administrative and direct care for sub-acute and chronically ill patients. Nicolette was a key member of performance improvement projects and as Chair of the Nutrition Committee; significant positive changes were made in the standard of care. 

 Nicolette has been featured in CBS, ABC, NBC, Fox News, the New York Times, Seventeen, Fitness, Men’s Journal, More, Dr. Oz, Everyday Health, AOL, IVillage, Health, Shape and other magazines. She is also a contributing writer for Minerva Place, as well as an adjunct professor of Nutrition at CUNY and Touro Colleges. She believes in emphasizing a holistic approach toward food, nutrition and preventative healthcare.

Nicolette Pace Demo Reel watch HERE.

 
Susan Bowerman on how to beat diet boredom for 360 Magazine

Beating Diet Boredom

How to Beat Diet Boredom in the “New Normal”

By Susan Bowerman, MS, RD, CSSD, CSOWM, FAND, Sr. Director, Worldwide Nutrition Education and Training, Herbalife Nutrition

If you’re bored with your diet, you probably won’t stick with it.  Here are some tips to help you beat diet boredom.

Many of us are still spending more time at home during these uncertain times which can lead to boredom – tired of our same routines, limits on autonomy and for some, bored with our diet. While being bored with your diet could be good news it might also be bad news. 

The good news is this: if you’re bored with your diet, it probably means that you’ve been sticking pretty solidly to your meal plan – at least for the moment – and it’s likely you’re seeing some results. When you eat the same foods day in and day out, you do tend to eat less overall.  But the bad news is that the reason you’re eating less is because you’re simply bored with your diet – and that can spell trouble.  When your diet gets boring, you’re more easily tempted – and you’re more likely to stray off your plan.

Why You Get Bored on A Diet

I think there are a couple of reasons people get into ruts with dieting – and they’re legitimate reasons.  For one thing, if you stick to a plan and you’re getting results, you might be worried that if you eat anything else your progress will slow down.  And, if you eat the same thing every day – as boring as it may be – it just makes it easier; you don’t have to do much planning since you know exactly what you’re going to eat at every meal and snack.

But here’s something to keep in mind.  When you say you’re ‘bored on your diet’ it suggests that at some time you’ll be ‘off your diet’…(and, therefore, ‘not bored’).  I’ve said this before, but it’s worth repeating – weight loss is simply practice for weight maintenance.  In general, the foods and meals you eat while you’re losing are pretty much the same as the ones you’ll be eating when you shift into maintenance mode.  If you’re bored with your diet now, it’s a safe bet that you won’t be able to keep eating this way indefinitely.  And before you know it, you’ll be slipping back into old habits and watching your weight creep back up.

Routine is good – but sometimes you can take things too far.  Just because your diet plan suggests grilled chicken and steamed spinach for dinner doesn’t mean you have to eat exactly those foods every single night.  There are plenty of things you can do that can keep things interesting and help keep you on your plan.

How to Avoid Diet Boredom

Try new fruits and vegetables.  Bite for bite, fruits and vegetables are have fewer calories than protein foods or grains – and they’re loaded with nutrients.  Learning to love a variety of fruits and vegetables helps to keep things interesting, and you’ll be offering your body a whole host of nutrients, too.  If you just can’t face a plate of spinach one more day, try spicy mustard greens, kale or Swiss chard instead.  Just because your meal plan calls for strawberries doesn’t mean you can’t swap in something more exotic like kiwi for a change.

Move meals and meal items around. In general, meal plans are designed to distribute your foods over several meals and snacks throughout the day – partly to help you control hunger, but also to help you maintain your physical and mental energy.  But, that doesn’t mean that you can’t move things around a little bit.  Maybe your plan calls for a mid-morning protein snack, but you don’t feel the need to eat it – by all means, move that snack to later in the day if it works better for you.  If you prefer your larger meal midday, rather than the larger dinner meal that your plan calls for, go ahead and swap.  The time of day that you eat your calories makes little difference as long as you don’t exceed your daily totals.  And, there’s no reason you can’t eat ‘breakfast food’ for dinner and have leftovers in the morning.

Add more seasonings to your food.  It seems to me that some people don’t even try to make their food interesting when they’re dieting.  It’s almost as if they’re trying to punish themselves – and that it would be ‘bad’ to actually enjoy a tasty plate of food. Eating should bring pleasure, not punishment and you can add loads of flavor to foods with seasonings like herbs, spices, citrus juice and zest, garlic, onion or a splash of wine or vinegar.  And don’t forget condiments like mustard, salsa, steak sauce or soy sauce.  Fresh steamed spinach tastes just fine but it’s a whole lot better with a little red onion and a sprinkle of balsamic vinegar.

Give your favorite recipes a makeover.  Diet boredom can also set in when you aren’t eating your usual favorite meals because they’re not very diet-friendly.  But with so many tips and tricks for revamping recipes, you might be able to satisfy your craving for your favorite foods without breaking your diet.  Once you’ve mastered a recipe, share and swap with your friends; it’s amazing how quickly you can build a healthy recipe collection that way.

Find restaurant meals that work with your meal plan.  Dieting can be really boring if you’re convinced you can never enjoy a meal out.  But there’s no reason to avoid restaurants (including curbside pickup) altogether when you’re in dieting mode – the trick is finding items that work with your diet, not against it. Asian and Mediterranean fare, for example, tend to offer diet-friendly vegetables and lean proteins, so that might be a good place to start.  And take advantage of online nutrition information which can be a big help in pre-planning what you’ll order.

Banana illustration by Mina Tocalini

3 Quarantine Nutrition Hacks

Are your clothes fitting more tightly on you than what you are comfortable with these days? If you indulged in “The Quarantine Diet” of added sugar, refined carbohydrates and more sugar, you are not alone. There isn’t a person on the planet who hasn’t been affected by the COVID-19 pandemic in some way. There are memes about Zoom meetings in pajamas. We’ve seen the jokes about annoyed pets who are ready for their owners to get back into the office. The most popular subject…drum roll, please… has been COVID weight gain, or “The Quarantine 15.” With some of us gaining upwards of 10 to 15 pounds at this point, these particular memes aren’t quite so funny anymore.

While some things are more difficult to control, like job loss, financial dips or getting sick, take advantage of the variables you do have control over. One of the easiest things you can master right now is your nutritional health. Making healthier food choices is more important than ever as we are collectively less active these days. Many places in the U.S. still have closed gyms and workout facilities, and home workouts aren’t for everyone. That leaves a lot of us with a perfect storm of weight gain, too little movement and too much snacking at home.

Life has disrupted us in a major way, and yet, there are still things we can do to reverse some of the damage. At 360 Magazine, we have rounded up 3 strategies from Los Angeles Nutrition Coach Natasha Maxwell to help get you back on track if the quarantine weight gain has claimed you as a victim. Nobody knows when COVID-19 lockdowns will end. If this is going to be the “new normal,” you will have to reincorporate the healthy habits from your old life into this new one. If you are totally new to nutritional habit building (the food choices practiced consistently in your daily life), these tips are still a great help. Stick with us through the end for a bonus summer recipe!

How to Reclaim Your Body during Quarantine:

  1. Drink More Water!: This one is often overlooked as a weight management tool although it is as equally as important as the food choices we make. According to Natasha, “As a nutrition coach, I cannot express the number of times I encounter new clients who scoff at the amount of water I suggest. That number should be at least half of your body weight; in the summer I recommend upwards of 100 ounces. Yes, that’s right, 100 ounces minimum. The lack of sufficient water is harmful to your body and can affect it in a number of ways including salty food cravings, waste buildup and digestion problems. That waste buildup can mimic true weight gain, also known as “water weight”. Bloating from dehydration is no fun either and is likely the reason that it’s sometimes hard to button your pants.” As Natasha stated: Drink your water, please!
  2. Be mindful of your sugar intake this summer!: What comes to mind when you envision summertime treats? Maybe it’s popsicles, banana pudding or key lime pie. These are all fine in moderation, but too much sugar can lead to weight gain and excess puffiness. For those looking to lose weight from our extended stay indoors, we will have to keep track of our sugar intake, even when lounging happily by the pool. Some ways around overindulging in sweets include substituting fruits for other sweets, avoiding sodas and packaged fruit juice and being more mindful of limiting foods with labels listing corn syrup, glucose, sucrose, etc.
  3.  Seek out new and healthier recipes!: The likelihood of entertaining guests during summer or being invited to someone else’s party or backyard BBQ is relatively high. Either way, food will be high on the list of priorities. Think produce, lean meats and fewer refined snacks when debating over a menu. Natasha especially urges the consumption of produce. Fresh vegetables and fruit are higher in water content, and an ample water supply can come in handy when you’re feeling a little dehydrated from the heat! Sliced cucumbers and carrots with a homemade dip are a win. Seafood and lean poultry options on the grill with veggies are also a great combo. For plant-based options, think stuffed pepper recipes, veggie hummus wraps and rainbow-colored salads with incredible ingredients and flavor. Who said healthy recipes can’t be tasty, too?

This pandemic is stressful and has affected us in a multitude of ways. Emotional eating is understandable, given our current circumstances. We don’t have to be rigid around everything we eat, but being more aware of what we are indulging in and how often is the key to weight maintenance and weight loss. Make a plan for your nutritional habits and find the balance that works best for you. We wish you luck!

As promised, here’s that bonus recipe you’ve been waiting on. It’s Summer Ceviche!

Let us know what you think with a comment down below!

health, Vaughn Lowery, 360 MAGAZINE

Plant-Based Diet Benefits

Plant-based eating provides a number of health benefits (and it’s good for the environment too). It’s important to ensure that with a plant-based diet, you can get the recommended amounts of all nutrients. Taking the time to plan will also make plant-based eating achievable.

James Collier, head of nutrition at Huel, the world’s best-selling complete nutrition brand, has put together some easy tips to make sure that anyone on a plant-based diet gets the protein and vitamins they need:

Eat a variety of foods, especially different colored foods as these contain different levels of nutrients. For example, the phytonutrient lycopene, which is an antioxidant that protects against cell damage and gives tomatoes its red color. Other carotenoids also act as antioxidants and give fruit and vegetables their orange and yellow colors; for example, carrots.

Vitamin B12 plays a vital role in helping the body produce red blood cells and is perceived as tricky to get enough of with a plant-based diet. The good news is it need not be. As a start, try incorporating plant-based milks that are that are fortified with B12, as well as calcium and vitamin D. Cereals, meat alternatives, and some soy products are often fortified with B12 too. Taking a B12 supplement also rids any concerns.

Ensure adequate omega-3 consumption. If oily fish is not part of your eating plan, then foods such as walnuts, soy products, and flaxseed are ways to obtain a good intake of omega-3s. Flaxseed is one of Huel’s six main ingredients and is rich in the omega-3 essential fatty acid ALA. Omega-3 fats are generally low in a Western diet and adequate omega-3 consumption is crucial to support cardiovascular health.

Keep your intake of iron up. Iron is not just found in meat food sources. Dark leafy greens, nuts and dried fruits are great sources of iron. Iron is crucial for oxygen transport, cognitive function, and the immune system. Iron from plant sources can be harder to absorb, but again, there’s no need to worry: iron absorption can also be increased by the presence of vitamin C which is found in lots of fruits and vegetables such as oranges and peppers. It’s where the idea of having orange juice with breakfast comes from – to increase the absorption of iron that is in breakfast cereals.

There are many protein-rich foods available to a plant-based diet, for example beans, lentils, soy products, hummus, nuts, and seeds. There are misconceptions about plant-based proteins in that people claim that they are inferior to meat, eggs and dairy proteins, which isn’t the case. Although the amino acid profile of a single plant-based protein source may be inferior to an animal protein, this is easy to get around simply by combining more than one source of plant protein in a meal. For example, beans and rice both contain good amounts of protein.

More information on Huel can be found at Huel.com

Raising Children to Eat Greens

Getting children to eat their greens? Both parents need to set an example

A positive example set by both the mother and the father promotes the consumption of vegetables, fruit and berries among 3–5-year-old children, according to a new study from the University of Eastern Finland. The study explored the association of the home food environment and parental influence with the consumption of vegetables among kindergarten-aged children. The findings were published in Food Quality and Preference.

Children eat inadequate amounts of vegetables, fruit and berries across Europe and elsewhere, too. As the health and nutrition benefits of these foods are well-known, increasing their consumption among children is a challenge many countries are struggling with. Dietary habits also track from childhood to adulthood, and the period of early childhood is critical for adapting to a diet rich in greens.

The researchers studied the consumption of vegetables, fruit and berries, and the family’s home food environment, through a survey taken by parents. The study looked at 114 kindergarten-aged children and their parents (100) in Finland. Raw and cooked vegetables and fruit and berries were analysed separately.

The researchers found that to a certain degree, the consumption of vegetables is affected by different factors than the consumption of fruit and berries. Maternal example was associated with the consumption of raw and cooked vegetables as well as with the consumption of fruit and berries. Paternal example, on the other hand, was the strongest for cooked vegetables.

“This shows that teaching children to eat their greens is not something mothers should be doing alone. A positive example set by both parents is important, as is their encouragement of the child,” Researcher and Nutritionist Kaisa Kähkönen from the University of Eastern Finland says.

The study also showed that dinner is the most important meal at home when it comes to teaching children to eat vegetables. The families participating in the study often ate dinner together, highlighting the role of parental influence on the development of children’s dietary choices and preferences.

Dinner constitutes a daily opportunity to serve vegetables in a variety of different forms: as the main course, as a side dish, and as salad.

“Variation can be created by serving raw vegetables, such as the ever-popular cucumber and tomato, accompanied by cooked ones. In fact, many root vegetables, cabbages and squashes are best served cooked,”
Kähkönen says.

When it comes to eating fruit, evening snacks were the most important meal.

The study shows that many families still eat less vegetables, fruit and berries on average than would be beneficial in view of health promotion. Cooked vegetables and berries were the least eaten food items among the study population.

The Institute of Public Health and Clinical Nutrition at the University of Eastern Finland studies how food education in early childhood can support good nutrition among children and promote the establishment of healthy dietary habits.

The newly published study was carried out in collaboration between researchers from the Universities of Eastern Finland, Jyväskylä and Turku. The study was funded by the Jenny and Antti Wihuri Fund.