Healthy and Festive Party Snacks

Serving up healthy snacks for a holiday party is easier (and tastier) than ever. With a bit of advanced planning, it’s easy to create delectable party appetizers that are both healthy and delicious.

Holiday Favorite: Flatbread Pizza

Lighten it up: Grab some flatbread from the local bakery, add some low-fat mozzarella, a handful of fresh veggies (peppers, mushrooms and spinach is a popular combination) and a jar of organic tomato sauce for the makings of a crowd-pleasing party starter. “The veggies add a nutritional punch of healthy vitamins, minerals and fiber,” explains Stephanie Perez, retail dietitian supervisor at ShopRite supermarket. “The best part is that you won’t be lacking in flavor.”  Continue reading

JULY 2015: Food Democracy, Table of Contents

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or see Table of Contents below

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Curing Sugar Addiction

by Julie Ann Allender

sugar addictionMost people think of drugs and alcohol as addictive substances, but few think of things like workaholism or sugar addiction, two of the most prevalent addictions today.

Sugar has recently become recognized as an addictive substance. It stimulates the same part of the brain as heroin or cocaine and can impact the body in harmful ways. It can weaken the immune system and is directly linked to diabetes, cancer, allergies, asthma, acne, tooth decay and other ailments.
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Recipe: The 8-Minute Mix, Pour and Go Smoothie

Vegan, Raw, Gluten-free, Dairy-free
YIELDS: 1 serving

INGREDIENTS:smoothie

  • 1 cup unsweetened rice, almond or coconut milk
  • 1-2 scoops hemp or pea protein powder
  • 1 Tbsp flax meal
  • ½ tsp fresh ginger
  • ½ tsp cinnamon
  • ¼ – ½ cup frozen raspberries, blueberries, blackberries
  • 2-3 Stevia drops
  • 2-4 cups greens (collards, kale or spinach)

PREPARATION: Continue reading

How to Understand and Conquer Our Sugar Demons

by Melanie J. Stewart

sugar demonsSugar is everywhere. We love it, we crave it and we know it’s not good for us. But what alternatives are there, and how do we curb our cravings?

According to the American Heart Association, the average American consumes 22.2 teaspoons of added sugar on a daily basis, which is more than twice the U.S. Department of Agriculture’s daily recommendation of 5 to 9 teaspoons. Increasing almost annually since 1982, our rate of consumption comes primarily from the added sugars in popular soft drinks and processed junk food.
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Empowering Adults to Promote Vegetable Consumption in Children

veggiecationVeggiecation, an organization that works to promote and educate communities on the health benefits of vegetables, is offering its Veggiecation Educator Training Workshop to those interested in bringing the program to children in schools, after-school programs, supermarkets and more. The workshop aims to empower adults to promote vegetable consumption in children with a simple, fun, evidence-based nutrition education program.
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Nutrition and Weight Loss

It’s Not Just Calories. What We Eat Matters.

by Daniel Lebowitz

daniel lebowitzMost people believe a very simple concept. In order to lose weight, calories taken in must be less than calories burned on a daily basis. This is not entirely wrong. The laws of physics cannot be broken. If one eats 500 calories a day and is alive, they are going to lose weight. That being said, nutrition and weight loss are much more complex than this oversimplification. Let’s delve into why.
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Our Longest and Often Most Challenging Relationship

by Patti McDougall

Our relationship with food can be a metaphor for our relationships in general. It is said that we do food like we do life. Think about this for a minute and ask yourself how you do food.
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Mood-Boosting Foods

by Melanie Stewart

Sugar may satisfy the sweet tooth and provide a pick-me-up or a quick boost to get going. However, other foods with more nutrition can help minimize feeling down in the dumps long after the sugar high wears off.
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Busy Family with No Time to Cook? Look No Further

by Audrey Chen

Healthy Cooking in a PinchLocal health coach, fitness trainer and busy mother, Sheila Royce Garcia, has written a cookbook created for the busy family, called Healthy Cooking in a Pinch: the Family Cookbook on How to Create Delicious Meals on Busy Days. Not having time to cook doesn’t have to mean empty calories, as she presents nutrient-rich foods, many with time-saving tips.
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Recipe: Roasted Garlic, Sweet Potato, Eggplant and Bell Pepper with Mozzarella Salad

Vegetarian, Vegan, Gluten-free, Dairy-free, Nut-free
YIELDS: 8 servings

INGREDIENTS:

  • Roasted Eggplant, Red Pepper recipe2 sweet potatoes, peeled and cut in 1-inch chunks
  • 3 Tbsp olive oil
  • Pepper
  • 2 cloves garlic, minced
  • 1 large eggplant, cut in 1-inch chunks
  • 2 red bell peppers, seeded, cut in 1-inch chunks
  • 8 oz greens (spring mix, arugula)
  • 8 oz fresh mozzarella or feta, sliced (optional)

Dressing

  • 2-3 Tbsp balsamic vinegar
  • 1 clove garlic, crushed
  • 1/3 cup extra virgin olive oil
  • 1 Tbsp shallot, finely chopped
  • 2 Tbsp mixed fresh herbs (basil, tarragon, chives)

PREPARATION: Continue reading

Making Homemade Yogurt is Easy

by Audrey Chen

Yogurt has long been touted as having sundry health benefits that make it a smart addition to any daily health routine. It contains protein, fiber, probiotics, vitamin D and calcium, as well as many other vitamins and minerals.
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