Wellness Trends In Diet
Bye Bye Fad Diets
Fad diets are so yesterday. Today, more and more people are walking away from commercial and fad diets, and starting to eat clean whole food, with an appropriate calorie intake, and taking part in regular physical activity with a major emphasis on making healthy and lasting lifestyle changes.
Back To Basics, Clean Diets
Clean eating is gaining more and more popularity as people are seeking to improve their wellness and vitality. Eating clean simply means eliminating junk food and eating diet made up of whole real food.
Whole Food, Clean Dinner Home Delivery
Many companies are offering the delivery of whole fresh food with recipes to your doorstep. For example, every evening you receive one dinner that includes all the whole food ingredients and the recipe.
This trend is gaining ground as more and more people are choosing convenience without sacrificing healthy eating. There are also similar organic food delivery programs available as well.
Eggs and Butter Are Okay
According, to an article on Newsweek, eggs are no longer vilified as a culprit in heart disease for their cholesterol content as they have been for decades past. In fact, studies have repeatedly shown that normal intake of dietary cholesterol poses little threat and has very little influence blood cholesterol levels.
Today, nutrition experts have removed eggs as a concern, and advise their intake as a perfect protein source, along with their healthy fats and other nutrients.
The over-hyped barrage of propaganda on butter and other saturated fats has come to a screeching halt. Dr. Steven Nissen, MD, chair of Cardiovascular Medicine at Cleveland Clinic has stated that butter is not a sin, and he along with other top cardiologists are changing their view of butter and heart disease.
A meta-analysis of 72 different studies (published in the journal Annals of Internal Medicine) found zero evidence that supports the idea that saturated fat increases risks for heart disease. Additionally, some evidence exists that not eating enough saturated fat may actually cause damage.
In line with the above findings, the new federal government-commissioned Scientific Report of the 2015 Dietary Guidelines Advisory Committee contains significant changes from previous advice.
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It is a blend of organic coffee, XCT oil™ (special recipe MCT oil) and unsalted grass fed butter created by Dave Asprey.
This highly ketogenic (fat burning) blend supports weight loss, energy and brain power. The coffee provides essential antioxidants, and the XCT oil and butter soars energy.
Nutrition Out Of Bowls
Nutrition out of bowls is one of the newest wellness trends that are popular in large cities, like New York and Los Angeles where cafes and restaurants are offering people a melee of nutrition in a bowl. Think nutrition packed in a bowl, and you have a recipe ready to eat!
Smoothie bowls started the bowl trend, and have become the official new world health food that basically piles the ingredients into a bowl instead of into a glass, makes for a great breakfast!
Recipes are plentiful, and include the use of nutrient rich whole food ingredients, that range from acai to blended greens, protein boosters, seeds, papaya, dragonfruit, oats, pitaya, editable flowers, bee pollen, protein powder, green tea, turmeric, avocado, berries, coconut, spinach, kale, dark chocolate, nut butters, bananas, and everything in between.
Dinner and Lunch Bowls
The smoothie bowls paved the way for lunch and dinner bowls, in savory versions. These include a range of recipes, including, grain bowls, veggie bowls, chicken bowls, tuna poke bowls, and macro bowls.
The ingredient and combination possibilities are unlimited, and allow you to eat a different bowl every night of the week.
Seaweed is a certainly a popular wellness food, and yes it is the same grass that grows in the ocean. In fact, the New Yorker called seaweed “a miracle food.”
Seaweed is truly a super food that is one of the most nutrient-dense plant foods of the sea, with high levels of minerals. Dr. Jane McKenzie a food and nutrition expert at Queen Margaret University states that seaweed makes a perfect replacement for salt.
This potent superfood has serious benefits:
- May help prevent certain types of cancer as studies have identified certain compounds in seaweed that may be able to modulate estrogen levels. Additionally, studies conducted in Japan, where seaweed consumption is commonplace, have coincided with a shockingly low incidence of cancer rates.
- Skin health
- May help manage diabetes due to high fiber content and may also help with weight loss for that same reason.
- Can help maintain bone and muscle health as it is high in calcium, potassium and magnesium
- Low calorie snack – dried, seasoned seaweed makes a great snack that only has 25 calories in a 5-gram serving.
- Improved gastric tolerance
- Helps support metabolic function
Microalgae are tiny photosynthetic plants, and one popular form of algae that is enjoying the status of super food is called Spirulina. Spirulina is a popular health food supplement, added to popular brands of green juice. Just one bite of spirulina has more protein and iron than 20% fat ground beef.
Microalgae is also proposed as an alternative to fish oil, because the healthy omega fatty acids we want from fish, they get from eating plankton, so we can cut out the middle man, and get it direct.
Nut milks, like almond milk are all the rage. As opposed to dairy milk, almond milk is made from almonds and so it is low in fat, but high in energy, and provides proteins, essential lipids, and fiber. It also gives you iron, calcium, magnesium, phosphorus, potassium, sodium, and zinc. It is useful for weight loss, strengthens the bones, and reduces risks for heart disease.
Savory versions of yogurt are hitting metropolitan cities, with flavors that include butternut squash and beet.
Non GMO Foods
One of the mainstays of wellness for many people around the world is the avoidance of GMOs.
GMO means Genetically Modified Organism, and GMOs are genetically engineered crops, or the manufacturing of food using a combination of two or more genes of unrelated species. An article on Time magazine reports that more than 90% of all soybean, cotton, and corn crops across the United States are genetically engineered. Other crops include sugar beets, canola, papaya, and summer squash.
Keep in mind that these crops are also used to make other food products, such as, cereals, cookies, snacks, soy milk, baby formula and corn syrup typically found in processed food, just to name a few.
Modifying crops in order to produce pesticides, and to make crops immune to herbicides are the two of the most popular varieties of genetic modifications practiced today.
The main concern of thousands of consumers is the fact that GMOs have not undergone long-term studies as to the harm they may pose to the human body. Further concerns are the lack of regulation or mandatory safety assessments for GMOs, no foreseeable benefits to consumers, and the fact that more than 80% of GMOs are grown to tolerate herbicides, and so the use of toxic herbicides has increased by as much as 15 times since the inception of GMOs.
Lack of Transparency
Recently, US legislature failed to pass requirements for manufacturers in regards to GMO labeling on food.
The Non-GMO Project is a nonprofit organization that is a market leader for avoiding GMO foods, and North America’s most trusted third-party verification entity for non-GMO food and products.
Their website lists non-GMO brands and their label, “Non-GMO Project Verified” is the only one of its kind, allowing brands, manufacturers, and food suppliers to show their commitment in offering transparency to consumers.
While not all brands and suppliers participate, there are thousands of Non-GMO Project Verified products available. The non-GMO movement is stronger than ever, and as consumer’s demand more transparency in what is in their food, the non-GMO movement will continue to grow.
Meat, chicken, eggs, milk, butter and other animal food sources which come from cows, pigs and chickens raised in open pastures where they can roam free instead of being caged as the case with traditional farming methods are a huge part of the wellness trends.
These animals are not given antibiotics, growth hormones or fed grain as traditionally farmed animals are, they are also treated with more kindness, all of which is a major concern for wellness enthusiasts.
Reducing and eliminating sugar intake is another significant part of the wellness trend as food manufacturers are feeling the pressure to reduce sugar content in their products.
Natural sweeteners are all the rage, with sugar substitutes like Stevia (natural sweetener made from the stevia plant) becoming more popular than the artificial sweetener option.
As fat has been de-villainized, more and more people are choosing fatty dairy versus the nonfat stuff. An IRi survey found whole milk sales to have increased 27.9% in 2010 to 32.1% in 2015.
Baobab is the fruit of the baobab tree that grows in Madagascar and Africa, and is very rich in vitamin C.
Everything coconut is super wellness approved, including coconut water and coconut oil.
Plant Based Nutrition
What vegans have known all along, the rest of us are now learning as plant foods are playing more and more of a significant role in overall wellness when it comes to diet, clean eating, maintaining energy, and preventing disease.
Restaurants Displaying Calorie Counts
More and more states are requiring restaurants and fast food joints to clearly display the calorie counts of their menu items and provide other complete nutritional information to their customers.
Souping has been touted the new juicing, as it allows you keep the seeds, and fiber found in the pulp of vegetables that is lost in the juicing process.
Chia seeds have been used for health purposes for thousands of years, including by both Mayan and Aztec civilizations. These tiny seeds pack a powerhouse of nutrition, and are used in smoothies, various recipes, juices, salads, and baked goods.
Nutrition Provided By Chia Seeds
- Essential Omega-3 and Omega-6 Fatty Acids
- Lots of Minerals
Chia seed health benefits include, regulating blood sugar, easily digestible, keep you full longer to satisfy the appetite and gluten-free.
Editable flowers and even some weeds can help you add an extra kick of Vitamins A and C into your diet and you can even grow your own. They offer natural ways to promote your wellness. Each different editable flower has specific health benefits, and not all flowers are editable, so keep that in mind, but these are:
- Dandelion flowers are high vitamins C and A and their greens contain calcium, phosphorous and iron
- Elderberry and calendula blooms
- Goldenrod blooms
Stress and Sleep Aids
- Vibrant California poppies
- Chamomile blooms
- Lavender flowers
- Hibiscus flower
- Honeysuckle, mullein and hyssop flowers can help relieve respiratory problems and sooth stomach pain
- Mullein flowers are also used for headaches and body aches
Antibiotic and Anti-inflammatories
- Nasurtiums contain natural antibiotic properties to help fight infection and bacteria
- Red clover blooms can be made into a tea and used to purify the blood
- Violets and violas have natural anti-inflammatory properties to boost relaxation and alleviate cold and fever symptoms
Sprouts are some of the healthiest plant food sources. Sprouts are nutrient dense very young shoots of various plants and are eaten raw.
To say that sprouts are a superfood is an understatement, as they have numerous acumens:
- Contain live micronutrients
- Contain as much as 100 more natural enzymes than raw fruits and vegetables
- Contain a ton of vitamins when eaten fresh, raw and young
- Contain high levels of quality vegetable protein
- Essential fatty acids for heart health
- Calcium and magnesium
- Sprouts are alkaline for healthy cellular metabolism
high in antioxidants
- Broccoli sprouts – high in healthy phytochemicals
- Alfalfa sprouts – phytoestrogens and other phytochemicals, saponins, canavanine vitamins A, B, C, D, vitamin E, and vitamin K.
- Lentil sprouts are 26% protein
- Clover sprouts – phytochemicals and isoflavones
- Mung bean sprouts – vitamins A and C
- Sunflower sprouts – essential fatty acids, protein, vitamins, other healthy fats, fiber, minerals, and phytosterols
- Pea shoot sprouts – folic acid, vitamin A, vitamin C, protein, magnesium, and zinc
Sprouts can be eaten in salads, sandwiches, wraps or even as a side dish all on their own.