MyPlate for Older Adults


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Source: http://fycs.ifas.ufl.edu/extension/hnfs/enafs/MyPlate.php

Hummus and Guacamole Showdown


HummusVSGuacamole

Source: http://www.prevention.com/which-healthier-hummus-vs-guacamole?cid=socFO_20140813_29676476

Kitchfix–CJK Foods


logoBy: Nikki Nies

Want home delivered meals, but want guaranteed freshness? Kitchfix has got you covered! Previously, known as CJK Foods, Kitchfix is founded by Chef Josh Katt and has made quite a name for itself in the Chicagoland area.  The concept of Kitchfix evolved after Chef Josh’s experiences in an after school cooking program in 2010 as well as a personal chef.

As a personal chef, Chef Josh had to accommodate a family’s needs for an anti inflammatory diet.This diet emphasizes the use of whole, unprocessed foods such as fresh, organic fruits, vegetables, and meats, and avoids inflammatory ingredients such as dairy, gluten, soy
products.

Kitchfix cares about:

  • Flavor: By using innovative culinary practices, superfoods work well together with a variety of flavors and textures; Chef Josh Katt is passionate about experimenting with different techniques and cuisines
  • Nutrition: the most nutrient densed foods are used in the superfood dishes; Kitchfix’s nutrition philosophy is based on progressive nutrition research and with the help of Jenny Westerkamp, Registered Dietitian (RD)
  • Animal Welfare: Use only the highest of standards for chicken, pork or poultry; ensured that beef is from a grass fed company, with no added hormones or antibiotics; opt for cage free pork and poultry, which is better for the environments and users’ overall health
  • Local Economy: supportive of local food movement; proudly working with local farms, G7 Ranch Gunthorp Farms
  • The planet: With a rooftop garden, Kitchfix is able to grow their own organic ingredients while adhering to sustainable farming, reducing  their carbon footprint; Kitchfix’s farmers adhere to environmentally conscious practices as well
  • Neighbors: With half of staff hours dedicated to employing from the Cara Program, Kitchfix is able to contribute to the growth of Chicagoland’s economy, providing employees the opportunities to escape from poverty and homelessness
  • You: By providing superfoods that meet Kitchfix’s superstandards, customers are guaranteed to receive the best nutrition with the best flavor

Still not convinced Kitchfix is worth trying? Check out the menu and ordering options! Additionally, peruse the delivery page to find out pricing !

Order Deadlines

  • Wednesday evening for Monday delivery
  • Friday evening for Tuesday delivery
  • Sunday evening for Wednesday or Thursday

Have any additional questions, don’t hesitate to contact Kitchfix! Have you personally ordered from Kitchfix? What was your experience like?

Sources: http://www.kitchfix.com/faq/

FoodTweeks


By: Nikki Nies

foodtweeks

There’s a common thought process that one should do what ever it takes to maintain their size and/or lose weight.  Unfortunately, a lot of changes can include adding diet pills into daily routines, but what if I told you there is a more fortuitous, natural way to make life long changes?  With the help of FoodTweeks, not only can you make healthier changes, but for every 600 calories one slashes from meals, FoodTweeks will donate a meal to a local food bank.  Win-win, right?

Here’s how it works! Download the Foodtweeks app now and tell it what you’re planning to eat! The app then shows you various ways to choose healthier options without trading in taste or flavor!

By joining the Foodtweeks community, you are able to eat healthier snacks and meals and help a local food bank distribute the same kind of nutritious calories to someone in need!

With 3 simple steps you’re on your way:

1. Report desired food to be eaten from restaurants, supermarket and/or homemade!

2. Choose a tweek!

3. Hungry are fed!

These simple steps helps Foodtweeks help others by helping others eat in a more sustainable fashion and to help fight hunger! Know of a potentially interested food bank to help the cause? Let them know the benefits of joining in:increased awareness of food bank and the issue of hunger; new donor pipeline social media messaging and continued source of funding and support!  If your a food bank reading this, sign up today!

Sources: https://www.takepart.com/article/2014/08/10/foodtweeks-cut-calories-feed-hungry-app?cmpid=foodinc-fb

http://www.foodtweeks.com/#HowItWorks

Guide to Vitamins


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Source: http://www.huffingtonpost.com/2014/08/14/vitamins-in-food-infographic_n_5678662.html?utm_hp_ref=food&ir=Food

Portions ≠ Servings


By: Nikki NiesPortion-Control

Depending on where you live in the U.S. you may refer to Coca Cola or Sprite as soda, pop or soda pop.  To be honest, I still haven’t gotten used to hearing or interpreting pop as soda even though I’ve been living in the Mid West for the past year.

While soda and pop are synonymous, the same can’t be said about portions and servings.  Yes, it’s understandable how servings and portions could be used interchangeably, but it’s important to recognize the difference and not fall into the pitfalls of “sameness.”

Portion: amount of food we choose to eat

Serving Size: amount of food  recommended by the Dietary Guidelines

If you’re familiar with the Dietary Guidelines then your portions may be line with the suggested serving size.  However, too many people do not discern the difference.  Let’s use some practical application.  The Dietary Guidelines state a serving of pasta, rice and/or couscous is 1/3 of cup.  However, it’s common practice for one to fill the plate up with pasta, which can easily be at least a cup.  In essence, someone’s who’s eating a cup of pasta is eating three servings.

Notable serving sizes:

  • 1 slice of bread
  • 6″ tortilla
  • 1/3 cup of cooked cereal, rice, or pasta
  • 1 cup of raw leafy vegetables
  • 1/2 cup of other vegetables cooked or raw
  • 3/4 cup of vegetable or fruit juice
  • 1 medium apple, banana, orange or  pear
  • 1/2 cup of chopped, cooked, or canned fruit
  • 1 cup of milk or yogurt
  • 1 1/2 ounces of natural cheese (i.e. Cheddar)
  • 2-3 ounces of cooked lean meat, poultry, or fish
  • 1/2 cup of cooked dry beans or 1/2 cup of tofu counts as 1 ounce of lean meat
  • 2 tablespoons of peanut butter  or 1/3 cup of nuts counts as 1 ounce of meat

My point is that it’s not a BAD thing to be eating grains, but to make sure you’re aware of how much you’re eating and how much in accordance with the Dietary Guidelines.  The issue that often comes up is that people are eating several servings for several or all their meals on a regular basis.

Motivated to decrease your portion size, but not sure how to start? The best way is to pull out your measuring cups and spoons.  We often times “eye” the amount of food we serve ourselves, but when making these portion changes, it’s good to have a good baseline.   Additionally, join the Smaller Plate Movement, which as its name suggests promotes the use of more appropriately sized plates, bowls and cups.

Worried that you’ll be starving with smaller portions? I wouldn’t worry yet! You might be surprised that you’re actually more satisfied with your meals with smaller portions because you really got to enjoy the meals.

I’ve written a lot about portion control on this blog, how portions have changed over the years to what a portion is, but all this information is relevant and important to know to make those permanent healthier lifestyle changes! What progress have you made lately?

Photo Credit: High Heeled Life

Sources:http://www.eatright.org/Public/content.aspx?id=4294967941

http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm

http://www.heart.org/HEARTORG/GettingHealthy/HealthierKids/HowtoMakeaHealthyHome/Portion-Size-Versus-Serving-Size_UCM_304051_Article.jsp

http://www.eatrightontario.ca/en/Articles/Nutrition-Labelling/Understanding-Portion-Sizes#.U_vegmRdXM0

http://www.health.gov/dietaryguidelines/dga2000/document/build.htm

http://msue.anr.msu.edu/news/portion_size_vs_serving_size

https://www.pulseos.com/blog/body/body-mass/healthy-weight-portion-control/