Nutrition Trends for 2018 According to the Pros
This is the time of year we look into our crystal ball to see what lies ahead. Sun Basket’s Director of Nutrition, Lindsey Kane spoke to leading nutrition writers around the country to find out what’s on the menu for 2018.
Which healthy eating trends do you predict will dominate in 2018? Is there one you are particularly excited about?
Anne Mauney, MPH, RD, author of the blog FANNEtastic Food: “Intuitive and mindful eating are gaining ground in the nutrition world, which I love. I believe that to make healthy eating sustainable in the long term, you have to focus on understanding hunger and fullness cues so that you don’t fall into mindless eating (or emotional eating). Intuitive eating is a wonderful way to develop a realistic, positive relationship with food that doesn’t involve deprivation.”
Lizzie Streit, MS, RDN, LD author of the blog It’s a Veg World After All: “There’s a shift from fat-free and low-sodium to eating more vegetables overall. I think vegetable “noodles” and “rice” will continue to be popular, as well as more vegetable-focused recipes and dishes at restaurants.”
Katie Cavuto, MS, RDN, Chef, and author of Whole Cooking and Nutrition: An Everyday Superfoods Approach to Planning, Cooking, and Eating with Diabetes: “The mindfulness movement is one that I am especially excited about. People are looking to dive deeper into many aspects of their lives, from stress reduction and intuitive eating to aligning with brands and food services that match their values.”
Rebecca Scritchfield, RDN, EP-C , author of Body Kindness: “In early 2017 the anti-diet was identified as a top trending topic in the “wellness” category on Pinterest, and I believe that in 2018 the anti-diet will only get bigger. Diets have robbed people of joy and true health for too long. Diets are joyless, stressful, and do not lead to healthful habits. I’m excited for this anti-diet to become more mainstream because it will help derail weight stigma, promote body acceptance, and cultivate truly healthful lifestyle habits.”
Are there any current, or “up-and-coming” trends that you view as “hype” and would advise your friends, family, and clients to avoid? Why so?
Mauney: “Honestly, I don’t recommend any sort of diet that requires you to eliminate foods. This often leads to binge eating those same foods later on and creates a lot of guilt around food. Instead of avoiding foods (which is not sustainable), think about which foods you can add to your day, like enjoying more vegetables at every meal.”
Streit: “The low-carb ketogenic movement seems to be gaining a lot of steam. As a dietitian, I know there are certain medical conditions that can warrant this type of diet, but it’s not something I would recommend for overall wellness. These types of diets are very difficult to sustain. Committing to a healthy diet that includes healthy carbs is more effective and much more sustainable.”
Cavuto: “A few questionable trends that stood out to me are drinkable vinegars and powdered supplements, especially those that consumers are encouraged to add to their coffee. We don’t want people convincing themselves that it’s okay to over-consume coffee if they mix in a healthy and often expensive supplement. Supplements are meant to enhance or “supplement” an already healthy diet. For people with digestive issues, drinking highly acidic foods like vinegar is not necessarily a good idea. It’s a great reason to be wary of trends and marketing claims. Instead, simplify your intentions around nutrition.”
We tend to be really good at making resolutions but not so great at fulfilling them. Do you have any advice on how to make sure we actually put our words into action in 2018?
Regan Jones, RD, Healthy Aperture: “The most helpful thing when changing habits or forming new ones is to focus on the day-to-day. It’s important to know where you’re headed in the long run with your resolutions, but it’s just as important to know where you are headed TODAY. Is it doing one more push up? Or drinking one less soda? Or adding another serving of vegetables to your plate? Make small changes. Make them consistently. Six months from now, you’ll look back at the cumulative effect and see how much you’ve accomplished in the new year.”
Amber Bloom, digital marketing manager of Produce for Kids: “Make a resolution as a family and hold each other accountable. If you want to eat together more often, set a goal and track it. This is a great opportunity for kids to get involved with a sticker chart or some other way of tracking. If you meet your goal, reward your family with a movie night or trip to the local park.”
Cavuto: “Instead of making resolutions, I use the New Year as a touch point for reflection, a time to take note of the things that are going well, the lessons I’ve learned, and to assess the areas where I may like to focus my intentions moving forward. Keep it simple and achievable.”
Scritchfield: “Compassion for ourselves is the secret. We all have to realize that the way we learn new habits is by making mistakes. Instead of quitting after falling down on your resolution, get up and try again. Repetition is the key to forming sustainable changes. Don’t give up.”
Artwork by Ekström Design
Your Favorite Recipes of 2017
For the second year in a row, our Thai Turkey Lettuce Cups (pictured) ended the year as one one of your favorite recipes. Made with another favorite, Chef Justine’s lemongrass paste, our version of the classic Thai dish is prepared with ground turkey and is an easy gluten-free, paleo meal any night of the week.
Your other two favorites this year were our Spicy Shrimp Diablo Tacos with Pickled Cabbage and Lime, an update to your standard taco Tuesday dinner, and Seared Albacore Tuna Steaks with Green Beans and Soft-Cooked Eggs, our twist on a classic French Niçoise salad.
The Sun Basket team also weighed in on their favorite recipes of the year, calling out some classics and new favorites.
“My long-standing favorite is the Brazilian Shrimp Moqueca with Yuca Mash. It’s got just the right amount of spice, fresh cilantro, and stewed seafood richness. I order it every time it’s available.” Adam Zbar, Cofounder and CEO:
“I love the Vietnamese Shaking Beef with Lime-Pepper Dipping Sauce. To me, it’s the best of the best. Chef Justine manages to bring restaurant flavors to a dish I can make at home in half an hour. The mix of ginger and sweet potato are a wonderful complement to the beef.” Amy Endemann, Head of Marketing
“It’s hard to choose just one, but I really love the Chicken Katsu with Gingered Bok Choy and Jade Rice. It comes together quickly and is a grown-up healthyish version of chicken nuggets. You can’t go wrong with fried chicken.” George Nachtrieb, Cofounder and Director of Content
“I’m most excited about the Sichuan Dan Dan Noodles with Pork and Braised Greens. I wanted a version with a healthy spin and a sauce with more depth and complexity than the traditional version.” Justine Kelly, Cofounder and Executive Chef
“Whenever I see a recipe with Sun Basket’s signature lemongrass paste, I order it because I know the meal is going to be delicious. My recent favorite is the Gingered Turkey Meatballs in Lemongrass Broth with Cauliflower “Rice.” Lindsey Kane, Registered Dietitian
“This year, my favorite recipe was the Chicken Korma with Baby Spinach and Coconut Basmati Rice. It’s full of flavor and spice and comes together quickly while still being a healthy. In my book, that’s the best kind of dinner there is.” Tyler MacNiven, Cofounder and Director of Video Content
Sun Signs—January 2018
Free and clear of retrograde planets, the new year’s wide open for moving forward. This month boasts two full moons—one on the 1st and a blue moon (a second full moon) on the 31st; both are supermoons (when the moon is closest to the earth and looms larger), and the full moon on the 31st is also a total lunar eclipse. All this moon energy supercharges the new year with emotions, and it’s a ripe time for turning the page to a new chapter. Home, family, and roots are highlighted. Saturn has come home, to its own sign, Capricorn, where it will be through 2020. It’s time to roll up your sleeves, take life seriously, and start framing your visions.
By Lisa Lisa and the Star Jam*
CAPRICORN (Dec 22-Jan 19) You’ve leveled the ground, now you’re ready to carve your initials into a freshly laid foundation. This month puts focus on relationships; you may be upgrading to new and/or sorting out the old. As you tune up your intuition and redefine what you want, you’ll find your most important relationships deepening as well as your bank account. It’s a slow process; that’s ok. Your new mantra: steady as she goes. You don’t want to rush the best-laid plans.
AQUARIUS (Jan 20-Feb 18) While the cultural norm is to ring in the New Year with an excessive amount of bubbly, water bearers will be on the cutting edge of creating a new, healthier norm. How about taking the first few days of the year to go on a yoga retreat, sleep, or simply take the time to meditate in nature. As you tune in deeply to your emotional body, you sync up your inner and outer selves. Uranus, the genius bar planet (and your ruler), turns forward at the beginning of the month and you’re ready to move into the future. The rest of us signs will be following your lead, to the benefit of all.
PISCES (Feb 19-Mar 20) You’re figuring out that there’s a new school of fish you want to swim with long term. It’s not about going with any old flow that comes your way as much as deciding which streams are flowing in the direction of your dreams (and dropping those that are draining you.) You’ve got the most finely tuned antennae of the Zodiac, so trust your instincts and step into the current. That creative project you’ve been nurturing is ready for an audience. Shaking up your routines so that you can lay new routes for your daily regimen gets you to where you want to go.
ARIES (Mar 21-April 19) The new year brings up deep feelings around all issues involving home and family. The lyrics to Auld Lang Syne may be particularly poignant as you consider what home means to you. You’re ready to apply all you’ve learned the last two-plus years and plant your flag where people can see it from far away. As you get in touch with your priorities around your personal life, you secure a solid foundation for your next career adventure.
TAURUS (April 20-May 20) This month brings you bulls a rare opportunity to tune in to all your senses for the purpose of finding that place you can call home. It better have a good café nearby where you and your friends can gather and you can speak your mind. At the same time, you’re embarking on a learning train which includes building new skills and acquiring new beliefs, all to support changes you’ll be making in the coming decade. You may even meet your soul mate or deepen an existing partnership with someone you wish to bring along on this journey.
GEMINI (May 21-June 20) Twins, the new year asks you to get a jump on your taxes, balance the books, and pay off any debt. Taking responsibility for your finances will keep you sailing with an even keel and set you up for the total lunar eclipse at the end of the month in your house of communications. You are encouraged to tune in to the details of how you communicate. Perhaps the poets among you will make handmade books of your writings? Please do. The world needs that sort of beauty now. After all, you are the messenger of the zodiac, and amping up your wattage will only pay off.
CANCER (June 21-July 22) It’s a marvelous night for a moon dance, Cancer. With a full moon in your house of selfhood, bathing in the moon’s bright light is a perfect way to charge your batteries; so book those tickets to your favorite beach, head out to the sand as the moon rises, and slow dance with your sweetheart. You’ll be feeding your already uncanny intuition and infusing your wisdom. Indeed, it’s a fantabulous night to make romance.
LEO (July 23-Aug 22) The year starts with a glow from under the covers of your unconscious, where the glimmer of all dreams begin. Those visions are no mere ephemera. The stars align to help you embody your deepest creativity and construct a container for your dreams. Get serious about discarding the not-so-healthy habits, pop a multivitamin, and pace your body to a more energized Lion for the long haul. The full moon lunar eclipse at the end of the month puts a new spin on the way you show up. For once in a blue moon, Leo, you may be blinded by your own light.
VIRGO (Aug 23-Sept 22) The start of the year coaxes you to set clear intentions, particularly around the tribe you run with (or perhaps wish to run with). We know you like to do it all yourself, and while you’re great going solo, the old adage: many hands make light work, does make sense. All the while, the cosmos is clamoring for you to take your creativity seriously. The next two years bring new meaning to the saying, 1-percent inspiration 99-percent perspiration. It’s time to get your hands dirty. On the last day of the month, slip off, unplug, and recharge.
LIBRA (Sept 23-Oct 22) A reorg around your priorities tops your New Year’s resolutions. A renewed focus on home and family not only brings you a better work/life balance, your castle really starts to shine and reflect the beauty lover that you are. All this polishing of the family silver gets you thinking about your future and your place in it. Who is your posse, Libra? As you pick the right crew, you find you can go farther. This month, you’re also motivated to dig deep and mine the gold, whether that turns up a latent year-end bonus or fresh vein of income, financially speaking, it’s a bull market.
SCORPIO (Oct 23-Nov 21) Your ideas are in the spotlight, which may have an impact on the reorienting of your moral compass. With the solid work in all things financial under your belt, your focus shifts to how you communicate. You’re learning that words have weight. Practice slowing down your mind and speak with care as you hone this potential for transmitting powerful ideas. “Less is more” is your new motto. This is also prime time to learn a whole new language.
SAGITTARIUS (Nov 22-Dec 21) Congrats Archers! You’ve been polishing your persona for the past few years and you’re feeling solid about who you are. There’s no better time to invest in your future than now as your finances come into focus. Stay the course this year, and you’ll likely have your ship in good shape for years to come. Whatever you do, don’t bust open the piggy bank for an exotic vacation, it’s time to buckle down and ensure that monthly paycheck keeps showing up in the mailbox.
If you know your rising sign, read that, too; it’s often relevant.
*by Lisa Awrey and Lisa Carroll
Illustration by @boccaccinimeadows
February Market Watch: Bring on the Brassicas
At Sun Basket, our commitment to seasonal cooking requires us to adapt to the unpredictability of the marketplace. That means that sometimes you’ll find fresh produce in your box that’s different than what’s shown in the photograph of the recipe. Keep an eye out for our Market Watch page in your recipe book, where we’ll explore potential substitutions and share some more information about the seasonal vegetables on your doorstep each week.
This winter, we want you to eat your broccoli… and Brussels sprouts, bok choy, and cabbage, too. Cold weather offers the ideal growing conditions for these hardy brassicas. When the temperatures drop, their carbohydrates convert to sugar, which not only helps keep the plants from freezing, but softens their sometimes bitter flavor, making them deliciously sweet and tender.
Brassicas are full of fiber, iron, and vitamins A, C, and E, and offer a wide range of flavors. From sweet cauliflower to peppery turnips and grassy cabbage, they’re also packed with antioxidants, which can lower the risk of cancer and coronary heart disease. They’re rich in vitamin K, too, which regulates inflammation, helps maintain brain function, and promotes a healthy metabolism.
Illustration by @boccaccinimeadows
Teresa’s Really Good Popcorn Seasonings Recipe
Teresa Karolewicz, Sun Basket’s Deputy Recipe Editor, is a former pastry chef and a self-professed popcorn snob. She makes popcorn the way her mother taught her, heating the oil with five kernels of corn, never more, never less. Since then, she’s picked up a few tricks of her own, such as adding salt and pepper along with the kernels to warm oil, and she’s taken to experimenting with seasonings both sweet and savory. We asked her to share some of her favorites with us, and we think they make the perfect snack for everything from a dinner party to a cozy night in. Easy to make, dead-on delicious, and healthy, too.
Chef’s Tip: Shake vigorously is the operative instruction here. You want to keep the pot in constant motion or the seasonings will burn.
Gingered-Cocoa Popcorn
Serves 4
Shopping List
2 tablespoons cocoa powder
3 tablespoons coconut sugar
½ teaspoon ground ginger
¼ teaspoon freshly ground black pepper
Pinch of cayenne pepper
Kosher salt
3 tablespoons olive or coconut oil
½ cup white or yellow popcorn kernels
Tools
Small bowl, large sauce pot with a lid
1 Make the cocoa seasoning; heat the oil
- In a small bowl, combine the cocoa powder, coconut sugar, ginger, black pepper, cayenne, and a pinch of salt.
In a large sauce pot, combine the oil with 5 popcorn kernels, cover, and warm over medium heat, shaking the pot a few times, until the kernels have popped.
While the oil warms, prepare the cocoa seasoning.
2 Pop the kernels
When the 5 popcorn kernels have popped, immediately add the remaining kernels to the sauce pot and pour in the cocoa blend. Cover and gently (and carefully!) swirl to combine. Using a towel to help hold the lid in place, cook over medium heat, shaking the pot vigorously every 5 to 10 seconds, until the kernels have finished popping. Remove from the heat.
3 Serve
Carefully uncover the pot and pour the popcorn into a large bowl. Season to taste with salt and serve at once.
Watch her how-to video here
Nutrition per serving: Calories: 210, Protein: 3g (6% DV), Fiber: 6g (24% DV), Total Fat: 12g (18% DV), Monounsaturated Fat: 9g, Polyunsaturated Fat: 1.5g, Saturated Fat: 1.5g (8% DV), Cholesterol: 0mg (0% DV), Sodium: 90mg (4% DV), Carbohydrates: 25g (8% DV), Total Sugars: 5g, Added Sugars: 5g (10% DV). Not a significant source of trans fat.
Rosemary–Pink Peppercorn Popcorn
Serves 8
Unrelated to black peppercorns, pink peppercorns wrap their bite in fruity sweetness. Because they break apart easily, crush them with the bottom of a bowl or cup, or flat side of a knife, rather than in a peppermill or spice grinder. If you’re allergic to nuts, take note: pink peppercorns are related to cashews and should be avoided when tree nut allergies are present.
Shopping List
2 tablespoons olive oil or coconut oil
½ cup popcorn kernels (white or yellow)
2 sprigs fresh rosemary
1 teaspoon pink peppercorns
Kosher salt
Tools
Large bowl, large sauce pot with a lid
1 Heat the oil
In a large sauce pot, combine the oil with 5 popcorn kernels, cover, and warm over medium heat until hot but not smoking and the kernels have popped.
While the oil warms, prepare the seasonings.
2 Prep the seasonings; pop the kernels
• Strip the rosemary leaves from the stems; coarsely chop the leaves.
• Using the bottom of a bowl or cup, lightly crush the pink peppercorns.
When the oil is ready, add the remaining kernels to the sauce pot with the rosemary, pink peppercorns, and a pinch of salt. Cover, gently (and carefully!) swirl to combine, and cook, swirling occasionally, until the kernels have finished popping. Remove from the heat.
3 Serve
Carefully uncover the sauce pot and pour the popcorn into a large bowl. Season to taste with salt and serve.
Nutrition per serving: Calories: 160, Protein: 2g (4% DV), Fiber: 5g (20% DV), Total Fat: 8g (12% DV), Monounsaturated Fat: 6g, Polyunsaturated Fat: 1g, Saturated Fat: 1g (5% DV), Cholesterol: 0mg (0% DV), Sodium: 20mg (1% DV), Carbohydrates: 19g (6% DV), Total Sugars: 0g, Added Sugars: 0g (0% DV). Not a significant source of trans fat.
Spicy Popcorn with Togarashi Nuts
Serves 8
We like to think of this combination of nuts and popcorn as a savory Japanese version of CrackerJacks.
Shopping List
3 tablespoons olive oil, divided
1 tablespoon rice vinegar
2 teaspoons togarashi, plus extra to taste
1 teaspoon ginger powder
Kosher salt
2 cups mixed nuts (cashews/hazelnuts/peanuts/walnuts)
½ cup popcorn kernels (white or yellow)
Tools
Large bowl, large sauce pot with a lid, sheet pan
1 Roast the togarashi spiced nuts
• Heat the oven to 350° F.
In a large bowl, stir together the rice vinegar, togarashi, ginger, pinch of salt, and 1 tablespoon oil. Add the nuts to the togarashi mixture and toss to coat. Spread the mixed nuts on a sheet pan and bake until the nuts are golden brown and fragrant, 10 to 12 minutes. Remove from the oven.
While the spiced nuts roast, pop the popcorn.
2 Warm the oil; pop the popcorn
In a large sauce pot, add 2 tablespoons oil and 5 popcorn kernels, cover, and warm over medium heat until hot but not smoking and the kernels have popped. Add the remaining popcorn, season with salt and pepper, cover, and cook, swirling occasionally until the kernels have finished popping. Remove from the heat.
3 Serve
Carefully uncover the sauce pot and pour the popcorn into a large bowl. Toss the spiced togarashi nuts with the popcorn, season to taste with salt and more togarashi if desired, and serve.
Nutrition per serving: Calories: 290, Protein: 8g (16% DV), Fiber: 5g (20% DV), Total Fat: 23g (35% DV), Monounsaturated Fat: 16g, Polyunsaturated Fat: 4g, Saturated Fat: 3.5g (18% DV), Cholesterol: 0mg (0% DV), Sodium: 45mg (2% DV), Carbohydrates: 17g (6% DV), Total Sugars: 2g, Added Sugars: 0g (0% DV). Not a significant source of trans fat.
Bonus recipe—ingredients not included in box.
Gluten-Free Seed Crackers Recipe
Making crackers from scratch may sound complicated, but it’s surprisingly easy. This recipe from Chef Justine is flavored with a healthy dose of Pecorino and is a delicious way to kick off a cocktail hour. Serve them with your favorite dips, fresh vegetables, canned fish, and even cheeses.
Gluten-Free Seed Crackers
Makes about 25 crackers
Serves 6 (about 4-5 crackers each)
Shopping List
1 bunch chives
1 large egg
1 tablespoon extra virgin olive oil
¼ teaspoon Dijon mustard
1 cup almond flour
¼ cup grated Pecorino
2 tablespoons poppy seeds
1 tablespoon toasted sesame seeds
1½ teaspoons granulated garlic
¼ teaspoon kosher salt
Cornmeal, for dusting
Tools
Small bowl, medium bowl, large sheet pan
1 Make the cracker dough
Heat the oven to 325°F.
- Finely chop enough chives to measure ¼ cup.
- In a small bowl, separate the egg white from the egg yolk, save the yolk for another use.
Add the olive oil and Dijon mustard to the egg white and whisk until just combined.
In a medium bowl, stir together the chives, almond flour, Pecorino, poppy seeds, sesame seeds, granulated garlic, and salt. Add the egg white mixture and stir until just combined, being careful not to overmix.
2 Make the crackers
- Line a sheet pan with parchment paper. Lightly dust the parchment with cornmeal.
- Cut a 4-inch square from another sheet of parchment paper.
Using a teaspoon, scoop the dough to form about twenty-five ½-inch rounds. Arrange the rounds on the sheet pan 2 to 3 inches apart. Working with 1 round at a time, set the square of parchment over each; using the bottom of a small glass or cup, press to form 2-inch-wide thin discs. Lightly sprinkle the discs with salt.
Bake, rotating the pan halfway through until the crackers are golden brown, 15 to 18 minutes. Transfer the crackers to a plate or cooling rack and let cool.
3 Serve
Serve at once or store in an airtight container for up to 1 week.
Nutrition per serving: Calories: 180, Protein: 6g (12% DV), Fiber: 3g (12% DV), Total Fat: 14g (22% DV), Monounsaturated Fat: 2.5g, Polyunsaturated Fat: 1g, Saturated Fat: 1.5g (8% DV), Cholesterol: 5mg (2% DV), Sodium: 160mg (7% DV), Carbohydrates: 6g (2% DV), Total Sugars: 1g, Added Sugars: 0g (0% DV). Not a significant source of trans fat.
Bonus recipe—ingredients not included in box.
Guilt-free Holidays
In a world where what you eat is seen as a reflection of who you are, it’s no wonder that a platter of holiday cookies can ignite an internal debate over whether to take the cookie, what it says about you if you do, and the impact that cookie could have on your long-term health. These internal meltdowns over food can lead to psychological stress that can be far more harmful in the long run than the cookie itself.
If you find yourself dodging your holiday parties to avoid breaking your diet, or losing sleep over that cookie, read on.
Lindsey Kane, Sun Basket’s Director of Nutrition,, offers some advice on how healthy ambitions and holiday celebrations can coexist.
Connect with people you love
Remember that food is just one part of the party—your friends and family are there, too. Don’t let an obsession with food cause you to neglect your loved ones. Set an intention to devote your attention to the humans who bring joy to your life. You’ll be less occupied with what you did or did not eat and will walk away with a full heart and a happy belly.
Ditch the all-or-nothing mentality
We’ve all experienced times when one “unhealthy” choice opens the floodgates to a day of careless eating. “I ate a doughnut for breakfast, so this day is a wash.” Next thing you know, you give in to a binge of thoughtless eating.
Embrace intuitive eating
Many of these strategies fall in line with the principles of intuitive eating, a strategy based on research by Evelyn Tribole MS, RDN and Elyse Resch MS, RDN. If there’s one concept of intuitive eating that’s most important when it comes to indulging, it’s remembering that one single food choice does not define your self-worth. We are all so much more than what we put in our mouth. Food is more than just essential nutrients. It’s a key conduit for connecting with others. What you do every day matters more than what you do once in a while.
Expect the unexpected
Even with strategies in place, the reality is you may indulge in something you didn’t plan on. That’s okay, as life is unpredictable and perfection doesn’t exist. Accept this and establish a zero-tolerance-for-negativity policy. Prepare a statement to help silence any negative talk, similar to the way a PR rep delivers a statement to quiet negative publicity. Try this: “There’s no such thing as failure, only feedback. Live, learn, and move on.”
No more good food, bad food
Labels actually make matters worse and give food more power than it deserves. Studies have found that when foods are labeled “bad” or “unhealthy,” desire for them increases. Conversely, when food is advertised for its health benefits, its appeal declines. To keep food in its place, remember it’s just food.
Plan indulgences
There’s a BIG difference between mindlessly eating three cookies you didn’t plan on eating, and mindfully enjoying three cookies that you chose to eat. When you’re mindful, the chances of stopping at just one or two cookies are much higher. Planning for indulgences allows you more control over them and helps you avoid a negative downward spiral.
Rebound, Relaunch, Recover
Unplanned indulgences can lead to a sense of chaos. When you deliberately choose a treat, you can enjoy yourself and then have a plan to get back on track. A fun way to look at this is to come up with a few “when, then” scenarios and fill in the blanks like a Mad Lib. This can be as simple as, “I am going to have a cookie, drink a glass of water, and go catch up with Aunt Mary.” This allows you to enjoy a treat and then immediately cues a positive action to get you back to your healthy habits.
Remember the big picture
The whole point of optimizing health is to support a fulfilling and happy life. When the approach you take to eating has you sacrificing the social connections that give your life meaning, or becomes so limiting it reduces your overall happiness, you’ve lost sight of what really matters.
Artwork by Ekström Design
A No-Cook Holiday Feast—Facebook LIVE
This week on Facebook LIVE we debuted our new series, “Jan Teaches George.” Where Jan Newberry, Sun Basket’s Editorial Director of Content, shows Cofounder George Nachtrieb how to prepare her family’s favorite no-cook holiday feast.
Watch as Jan and her son Henry kick off the holiday season by teaching George how to shuck oysters, crack crab, saber champagne, and more.
Tune in on Wednesday, January 3rd, at 4 pm when we kick off the new year in the test kitchen, where Chef Justine will be showing us how to make Salt-and-Pepper Tofu Stir-Fry with Glass Noodles from our new vegan meal plan.
How to Beat a Food Coma
We all know the food coma, the informal noun that the Oxford English Dictionary defines as “. . . particularly useful around the holiday season describes ‘a state of sleep or extreme lethargy induced by the consumption of a large amount of food.’ It may well be accompanied by a food baby.”
The good news is that you can celebrate and still be standing and clear-headed once it’s over. Sun Basket’s Director of Nutrition, Lindsey Kane, has some tips for surviving the feast with all your senses intact.
Balance your plate
When it’s time to feast, fill at least half your plate with vegetables—no one ever fell into a vegetative state from eating too many plants. Fill the rest of your plate with complex carbohydrates that have a low glycemic index (whole grains, root vegetables, and legumes) and pair them with high-quality proteins and good fats to keep the rise in blood sugar and insulin slow and steady.
Don’t starve yourself in anticipation of a big meal
Instead, eat small meals of healthy foods to keep your blood sugar steady, your hormones on an even keel, and to help prevent bloating.
Downsize your plate
Grab a salad plate, instead of a dinner-size one, from the buffet line, then go ahead and load it up. You’ll find you eat less and enjoy your food just as much. For more holiday table tricks, check out how we’re setting the table for our holiday feasts.
Eat here now
Taking the time to be in the present can help you make more thoughtful decisions about what you eat. You’ll be more likely to notice when you are comfortably full and you’ll have the opportunity to enjoy more of less.
Raise your glass, but not too often
Enjoy yourself but be aware that the lack of inhibition and drowsiness associated with alcohol only increases your chances of overeating and exacerbates the sense of fatigue.
Take a lap
Instead of heading to the couch once the meal is done, go for a walk. You’ll shift blood, energy, and nutrients back to your brain and muscles, and release energizing hormones. Commit to a post-dinner stroll before the meal begins, and grab a partner for added insurance and accountability.
Wait it out
Give yourself time to digest before heading back for seconds. A 20-minute wait allows your GI tract time to send the message to your brain to put the fork down before you’ve gone too far.
Water down your dinner
Fluids help push food forward through the GI tract, aiding digestion so food doesn’t hang out in your stomach for too long. Warm fluids, in particular, can help relax our GI tract and ease digestion.
Artwork by Ekström Design
5 Nicer Swaps for Naughty Holiday Treats
…And just like that, the holidays are upon us, and that means an onslaught of parties and events. Don’t let sneaky festive indulgences get in the way of feeling your best this season. Try our list of nicer swaps for naughty treats to stay ahead of holiday rundown.
1. Sure, we all love sugar-laden specialty holiday drinks like eggnog and pumpkin spice lattes, but this year, try a simpler coffee with natural flavorings. Add a drop of peppermint extract and a touch of cream. Or try a dash of cinnamon and nutmeg in your morning brew for a naturally sugar-free, wintery treat.
2. Holiday cookies usually mean two things: sugar and butter. Whether the cookies are decorated with frosting, dipped in chocolate, or dusted with powdered sugar, you can usually count on them being unhealthy. If you’re watching your dessert intake, opt for one you can’t (or shouldn’t…) eat with your hands, like a thin slice of pie or cake. You’ll be less likely to mindlessly munch, and can be better about portions when you have to use a fork.
3. Everyone wants to get together during the holidays, which means you might end up having a holiday happy hour every night of the week. Why not suggest a festive neighborhood hike instead? Take a stroll to see the tree in the town square or window shop holiday displays. As long as you’re sufficiently bundled, you’ll be pleasantly surprised by how refreshing it is to walk in the crisp winter air.
4. You can’t avoid hitting a party or two where the booze will be flowing. It feels good to have a glass in your hand, especially if you’re awkwardly trying to make conversation with your sister’s friend’s coworker’s significant other. But why not swap that third glass of wine for a glass of water? In fact, alternating with water between glasses of holiday cheer will help you stay hydrated and avoid the hangover.
5. Cheese balls, charcuterie plates, chips and dip…party food certainly is delicious, but it’s rarely healthy. Get ahead of binge-eating at the party by having a balanced meal beforehand so you’re able to indulge in only a rich appetizer or two. Too busy to cook? Try Sun Basket’s quick and healthy dinners to help you head out to any evening event feeling full and properly nourished.
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