Big News: choosing healthy foods may become a lot easier

If you didn't catch the news yesterday, allow me to bring you up to speed on the FDA's proposal for an updated nutrition label— but first, some background:

If there's one thing I'm constantly urging, it's for people to read the nutrition labels on food products before dropping them into the shopping cart. Given how deceiving various manufactured foods can be in claiming to be healthy, it's incredibly important that we review the contents listed on the backside of the package. I've come to realize, though, that labels aren't necessarily straightforward or easy to understand.

For example, unless you'd done prior research, would you know off-hand that dextrose, a commonly listed ingredient, is actually a form of added sugar? Or that a grain isn't guaranteed to be a whole grain unless explicitly stated as whole? Does anyone know off the top of their head what a 30 gram serving looks like? And would you think it necessary to check the serving size on a standard bottle of your choice beverage? Upon review, you might be surprised to learn that a typical bottle contains two or three servings, even though it may appear to contain one. It's these such discrepancies that have millions of us unknowingly consuming excess amounts of fat, sugar, and calories, and why the FDA plans to update their nutrition label.

Among the proposed changes for the revamped label, you'll find:

• Serving sizes would be altered based on how consumers realistically eat
• Calories per serving would be featured in larger print
• The amount of added sugars would be stated (differentiating from those that are naturally occurring)
• Overall percentages of vitamins and nutrients would be prominently listed to the left of the label
• Serving size would become more visible
• Manufactures would be required to state the given amounts of vitamin D, potassium, iron, and calcium present, better helping us meet our daily-recommended intakes

Getting the boot from the label would be the line indicating calories from fat in order to place the focus on overall calories per serving. According to CNN's report, nutritionists care more about the type of fat you're consuming than the calories that come from fat. That being said, information on the amounts of total fat, saturated fat, and trans fat would remain present on the new label.

This is major (and long overdo) progress, people. It's about time the guesswork was taken out of healthy eating! Granted, none of these changes have been set in stone; a 90-day option period will take place in which others can voice their thoughts on the new nutrition label. Following this, the FDA will make a final decision. There are surely additional improvements that can be made, as noted by the University of North Carolina's Professor of Nutrition, Barry Popkin, but steps are definitely being taken in the right direction.

For more information, check out the FDA's article by clicking the link here!

Red Cabbage: not your standard leafy bulb

With today's health enthusiasts praising almond butter, Kombucha, and pressed juices, many are misguided into thinking that eating healthfully requires big bucks. Though plenty of these trendy products can provide you with a good deal of nutrients, some of the most unassuming and inexpensive foods can supply you with ample benefit, as well.

For instance, would you have ever expected red cabbage to be a superfood? You've surely seen the purple bulbs while cruising the produce isle (despite their name, they take on a purplish appearance); they're available year-round and are pretty hard to miss amid the misted section's sea of predominantly green vegetables.

So, what exactly makes red cabbage so great? Well, for starters, they contain a host of anthocyanins, antioxidants that may aid in heart health and help fight cancer, along with glucosinolates, also cancer-fighting compounds. To top it off, red cabbage may help lower cholesterol and is a good source of fiber and vitamins A, C, and K. Not bad for your average wad of produce.

To get the most out of red cabbage, it's best to consume it raw, lightly steamed, or sautéed. The more time cabbage spends under heat, the more of its glucosinolate content is lost. Another point to take into account, Greatist states that since cabbage impedes iodine absorption, a diet too rich in raw cabbage can lead to a condition known as goiters. You're unlikely to run into such a problem, especially if you choose to consume cooked cabbage, but it's worth noting.

For some ideas on how to incorporate red cabbage into your next meal, check out the recipes below:

Red Cabbage and Apple Salad with Ginger Vinaigrette

Basic Fish Tacos

Purple Health Smoothie

Red Cabbage with Feta and Mint

Quinoa Salad with Sautéed Red Cabbage and Grape Tomatoes

Over the Rainbow Cabbage Salad with Tahini-Lemon Dressing

Artichoke, Mozzarella, and Red Cabbage Slaw Salad

Valentine's Day: the sweet gift of crepes

*Given the holiday tomorrow, I've decided to put this week's post up a day in advance. This way, if you so choose to cook up the recipe below to celebrate with your loved one, necessary preparations can be made!*

Valentine's Day: you want to do something special for your significant other, but you're stumped on a romantic idea that's both charming and at least somewhat original. Roses, chocolate truffles, champagne— they're likely to be among one of the first ideas you think of gifting and what many will ultimately choose to purchase. Though all are symbolic of romance, they're 100% cliche. Nonetheless, the gesture is sure to be appreciated by the recipient, but these items aren't what I'd consider to be the most thoughtful out there. Sure, it's nice to think of someone else in the first place, but doesn't the 5-second thought process behind choosing one of said gifts make it more or less thoughtless? If you're looking to dazzle your partner, consider taking a step back and thinking outside the conventional, but still on the lines of romantic.

Lucky for you, I've already done the brainstorming. The answer I propose is Paris, a.k.a. the city from which romance erupts. No, I'm not unrealistically suggesting you grab your boyfriend/girlfriend/guy or gal you have a thing with/husband/wife and hop on a plane to the magical city (in which case, you win Valentine's Day). Rather, I recommend you bring some of the city's splendor into your own home! But, how?

The answer would be with crepes. Protein crepes, spread with a layer of naturally sweetened chocolate sauce and topped with fresh berries. Not only would you be giving your Valentine the gift of a delicious, homemade dessert, but the gift of health. Now, is there really anything more thoughtful than a gift you take the time to make with your own hands, in addition to being one that considers your partner's physical wellbeing?

It's a double whammy, two gifts in one— and it doesn't cost you anything extra!

This guiltless indulgence calls for two separate recipes, though both require few ingredients and are easy to make. I recommend washing and chopping the fruit and making the chocolate sauce  before cooking the crepes, that way you can serve them while they're still warm!

To make Topped With Cinnamon's chocolate fudge sauce, you'll need:

- 1/3 cup dates (I only needed 3 whole dates for this, you might buy 4 to be safe)
- 1/2 cup almond milk (I used unsweetened vanilla, but you could also use cashew or regular milk)
- 1.5 tablespoons cocoa powder

Cut up the dates, remove their pits (measure out the 1/3 cup only after you've done this), and add them into a blender with the almond milk. Blend until smooth. Pour the creamy liquid into a saucepan and let it come to a boil. From there, reduce the heat and let the sauce simmer, stirring while it cooks for 5-10 minutes or until the sauce thickens. Then, remove the pan from heat and stir in the cocoa powder until it's mixed in evenly throughout.

To make the protein crepes (adapted from Blogilates), you'll need: (makes 1-2 crepes)

- 1 scoop vanilla protein powder
-  1-2 tablespoons ground flaxseed
- 1 tablespoon almond milk (I used unsweetened vanilla here, too)
- 1/2 cup egg whites
- Stevia, to taste (optional- I personally omitted this)

Thoroughly mix all ingredients together in a bowl (I recommend using a blender to avoid having to work out the clumps of protein powder) and cook in a pan over low heat. For a thick, pancake-like crepe (like the one pictured), pour in all of the contents and cook until lightly browned. For thinner crepes, I'd split the batter in two and cook each separately. I haven't tried this myself, but I'd assume the only difference would be that the crepes cook faster.

Spread on the chocolate, top with fruit, and you're good to go!

To really top the presentation off, print out a blown up version of this Eiffel Tower photo I found on Google. Tape it to the window, light a few candles, and enjoy the view.

Pre and Post Exercise Fuel: what to eat, when, and how much

To get the most out of your workout, do yourself a favor and refrain from downing the first thing you spot in the refrigerator— this goes for both your pre and post exercise snacks. There happens to be a science behind the foods we eat and the times we eat them in conjunction to exercise. When preparing these meals, you'll want to keep two key food groups in mind: protein and carbs.

The energy we most commonly use during exercises comes in the form of glucose, which our bodies acquire when we eat carbohydrates (grains, fruits, veggies). The glucose we don't immediately expend on energy is stored as glycogen in our muscles and used to regulate our blood sugar and power our brains. Protein does its part by sustaining and repairing muscle tissue that's damaged during exercise, which is why it's important to consume protein in your pre-workout snack or meal in addition to carbohydrates.

While doing research to pinpoint the optimum time to eat a pre-workout nosh, I came across a variety of answers from various fitness aficionados. I found that certain professionals advocate eating 2-3 hours in advance, some 1-2 hours, and others 30-40 minutes beforehand. The answer that made the most sense to me comes from Marc Perry, founder of BuiltLean. He says that when you eat before a workout depends on your fitness goals and when you feel your energy levels falling. He also points out that what you choose to eat, along with the given quantity, are determinant factors.

Perry recommends a pre-workout snack that's relatively low in fat, moderate in protein, and moderate to high in carbohydrates that don't contain too much fiber. If you plan on working out shortly after eating, you'll want to choose a snack or meal that's easily digestible. For all of you that like to work out first thing in the morning, you might find that eating simple carbs, such as fruit (carb) paired with yogurt (protein), is your best option. If you have more time in-between to allow your food to digest, a meal consisting of complex carbs (containing slow releasing fiber) could be in order.

Here are some ideas ideal for a pre-workout fix, as provided by Greatist:

- 1/4 cup nonfat yogurt with 1/2 cup whole grain cereal and 1/2 cup fresh strawberries

- 1-2 tablespoons all-natural peanut butter and half a sliced banana spread atop whole-wheat toast

- 2-4 ounces roasted turkey and 3-4 avocado slices added into 1/2 cup cooked whole-wheat pasta

- 1 medium apple with 2 tablespoons all-natural peanut butter (could sub for another nut butter)

- 1/2 cup cottage cheese topped with 1/2 cup fresh fruit of choice

After a bout of intense exercise, our glycogen stores become depleted and our muscles' tissue is left damaged. This calls for another round of carbohydrates and protein to replenish and rebuild. Taking in carbohydrates post-workout spurs insulin release, which allows for glucose to be moved from the blood stream to the muscle cells. Protein not only works to mend and build our muscles, but also aids in the process of storing glycogen by further boosting insulin production. This allows for even more glycogen to be stored than if carbs were ingested alone.

When you eat after a workout is critical for recovery. John Ivy, chairperson of the Department of Kinesiology and Health Education at the University of Texas, has found that it's best to refuel within 30 minutes after a workout. Through his research, Ivy found that during this window of time, your muscles are most receptive to nutrient intake. In other words, the faster you refuel, the more glycogen your muscle fibers retain. If you can't manage to eat (or down a carb and protein drink/shake) within this time frame, he recommends eating within the hour; after which the muscles' ability to store energy drops significantly.

For optimum benefit, research has shown that it's best for high-endurance exercisers and athletes (such as cyclers, swimmers, and runners) to consume a 3 to 4:1 ratio of carbohydrates to protein (three to four grams of carbs for every one gram of protein) in order to maintain performance levels. For those partaking in shorter, low to moderate intensity exercise (requiring less glucose to be used), a 2:1 ratio should be implemented. 

Here are some ideas fit for your post-workout fix (pulled from the same link by Greatist, above)— bear in mind that the measurements on each may have to be altered according to your personal needs:

- 1-2 cups low-fat chocolate milk

- 1 cup low-fat milk with 1 cup whole grain cereal

- One 7-inch pita with 2 tablespoons hummus

- 2 scrambled egg whites atop half a medium-sized whole grain bagel

- 2 heaping spoonfuls light tuna salad (I like to sub mashed avocado for mayo) dispersed over a handful whole grain crackers

- 1 medium banana with 1 cup low-fat milk

Make managing these snacks and meals easy by prepping them in advance or by stocking up on simple, convenient options (granola bars, chocolate milk, fruit, etc.). If you're going straight from the office to the gym, you could throw an apple and granola bar into your gym bag to eat on the drive over as well as a protein bar (such as Vega Sport's Chocolate Coconut protein bar) to eat when you finish up. If you plan to go straight home afterward, you could instead have some chocolate milk ready in the fridge or a batch of chicken salad made ahead to eat with some brown rice cakes. Preplanning these meals is a small task that offers big rewards; you certainly won't regret getting into the habit!