• Madia

10 Nutrition Trends for 2019!

Updated: Dec 20, 2019

1. Shape Shifting Veg – From cauliflower rice to zucchini noodles, creatively cut veggies are a great way to get more green into your diet. Try out a spiralizer (the hand crank ones are more favorable) to make zoodles, cucumber noodles for seaweed salad, or get a mandolin for thinly sliced radish and rainbow carrots.

2. Electric Multi Cookers – The answer to a busy person’s last minute dinner dilemmas. Just about everyone I know got an Insta Pot® for Christmas this year. These gadgets can slow cook, sauté, pressure cook, and even make yogurt. Their popularity has been building and is showing no signs of slowing down. From easy to peel hard-boiled eggs to tender roasts in an hour, the electric pressure cooker is the perfect way to eat healthy in a hurry.

3. Collagen & Gelatin – Although this trend should be old news now, I plan on continuing to promote it through 2019. In addition to beauty benefits, (think hair, skin and nails) the amino acids found in collagen and gelatin support bone, joint and gut health. Virtually tasteless, it’s easy to add collagen to smoothies, beverages, and soups. Use gelatin to make desserts or even as an egg replacer.

4. Nut-based Cheeses and Spreads – Nuts are well-known for their fiber and healthy fats, but if you are avoiding dairy, they also make a great substitute for cheeses and creamy spreads. From almond ricotta to spreadable cultured cashew cheese- these vegan alternatives appeal to just about everyone.

5. Avocado Oil – A source of heart-healthy monounsaturated fat similar to olive oil, but without the strong flavor. This versatile oil has a neutral flavor that is great for salad dressings and baked goods, and a high smoke point that can tolerate stir-frying, giving it all the makings of a pantry staple.

6. Foraged Foods- Something we can do more easily in some areas than others, but incorporating wild foods into your diet provides many health benefits, along with the added plus of getting outside. Wild plants tend to be much higher in nutrients than their farmed counterparts, and wild animals are healthier and often more sustainable sources of protein.

7. Ingredients vs. Calories – Rather than counting calories, more people are paying attention to quality, putting an emphasis on foods and ingredients that are close to their natural form. When the pressure of calorie counting falls away and wholesome, balanced meals become the focus it can be a boon to health, and mental well-being.

8. Pasture-raised – When it comes to animal products we’re getting back to our roots. In 2018, look for an emphasis on products from animals raised thoughtfully and humanely, in ways that reinvigorate the land rather than deplete it. As a bonus, animals raised in this way offer nutrition advantages such as increased fat soluble vitamins and anti-inflammatory omega-3 fatty acids.

9. Prioritizing Sleep - Although not typically thought of as nutrition, sleep should not be overlooked and is becoming more of a priority. We want this to become more of a trend in 2019- sticking to your sleep schedule and learning about the foods and habits that help you get that optimal 8-9 hours a night.

10. Personalized Nutrition – We seem to be moving away from the one-size-fits-all approach to nutrition. Lifestyle, health goals, and even genetic variations mean that what works for one person may not work for another. From blood sugar checks that determine carbohydrate tolerance to intuitive eating that honors food cravings, there are multiple paths to achieve individual health goals.

#Exercises #Arms


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