ShopWell Blog

Trends From The Winter Fancy Food Show: A ShopWell Team Outing

This past Tuesday I had the pleasure of joining the ShopWell team on a group outing to the 37th Winter Fancy Food Show in San Francisco. Everyone had an awesome time sampling the gourmet treats and checking out the latest food trends. Below are just a few of the trends that we noticed and that you might see popping up in your grocery store or favorite restaurant. 

Flavored Salts

• Flavored salts were featured prominently at the show, with companies displaying salts enhanced with flavors that ranged from the decadently delicious to the slightly unexpected. My personal favorite was the Black Truffle Salt from Hepp’s Salt Barrel. With such an earthy and decadent flavor, it’s a surefire way to take a simple meal and add a gourmet twist. I can’t think of anything that it wouldn’t taste amazing on. Also popular, if not a little strange, was the Natural Bacon Salt from J & D's Foods. With all the flavor of bacon, minus the calories and fat, this strangely yummy seasoning is a win-win in my book.
• What is even better is that because these salts have such great flavor, you don’t need to use as much of them as traditional table salt. This means less sodium in your cooking! Interested in learning more about how much sodium you need on a daily basis? Read more here and make sure to check the Nutrition Facts Panel found on all foods listed on ShopWell to see how much sodium is right for you!

Coconut

• Coconut water has topped the list of hot food trends for the past few years and after browsing around the show it is clear that we will be seeing plenty of other made from coconut products. One example is ice cream from Luna & Larry’s Coconut Bliss, which is made from organic coconut milk. This product offers a dairy, soy, and gluten-free alternative to traditional ice cream and other frozen treats, while still maintaining a rich and creamy flavor and texture making it a good to know about food when planning menus for people with varied diets.
• Coconut can bring an exciting and exotic flavor to food, but because of the saturated fat content in many of its forms, a little can go a long way. To find out how well different coconut foods match for you, click here.      

Pickles

• There were a variety of gourmet pickle companies exhibiting at the show, with products ranging from the hot and spicy to the sweet and sour.  A few companies were also offering pickled fruits and a surprisingly delicious treat were the pickled figs from Boat Street Pickles, LLC. Brined in a solution of rosemary and balsamic vinegar, these little gems are the perfect combination of sweet and sour and would make a great addition to any cheese or charcuterie plate.
• Because pickles have intense flavor, like both coconut and flavored salts, you only need to add a small amount. Click here to see which pickles match best for you.  

A big thanks to the ShopWell team and Marci for letting me tag along to the show and intern with the company for the past three weeks. I had a great time learning from each of you and had so much fun exploring the show with everyone!

Jennifer Ruiz, Dietetic Intern, ShopWell.com

And the Winner Is...

We are happy to announce the winners of the Mix it Up! with ShopWell Sweepstakes!  

First off, we would like to thank everyone for participating in our Sweepstakes.  We had over 5,000 entrants and have continued to have great engaging conversation on our facebook page about food, nutrition, and simple ways to "Trade Up" to healthier grocery options.  For more great tips, make sure to visit our website and download our FREE iphone app. 

And now to the big announcement!

Our GRAND PRIZE WINNER:

Sherry Barnes

Our Second Prize Winner:

Tammi Werner

Our Third Prize Winner:

Mary Silva

Again, thanks to everyone for participating in our sweepstakes.  Make sure to check back here often.  We will be announcing other promotions and events right here on the ShopWell Blog. 

Congrats to our winners! Check out ShopWell!

Cooking or Just Eating? Last-Minute Thanksgiving Tips For All

With Turkey Day only a few days away, those of you who are cooking might be pressed for time or short on ideas for what to serve. And those of you who are just eating might be concerned about overdoing it. Never fear! We've got last-minute Thanksgiving tips for both groups.

If You're Cooking

Handling culinary duties this year? We know it can be tough to balance work, travel, houseguests, and preparing a big meal for your family and friends. Here are some great last-minute ShopWell lists of foods to add to your grocery list that are nutritious and easy to prepare.

• Thanksgiving drink ideas: For a festive, yet healthy drink, start with a base of unsweetened iced tea, seltzer, or good old-fashioned water, then add ice and sliced fresh fruit or chunks of frozen fruit. Got a little extra time before the meal? Get creative by dropping a frozen berry into each slot of an ice cube tray, then filling it up with water or iced tea. Your guests will love these cool cubes.
• Great veggies for snacking: The Thanksgiving meal isn't the only place where guests can overdo it-- pre-dinner snacks are also a danger zone. Help your guests fill up on healthier fare by providing chopped fresh veggies like radishes, tomatoes, and broccoli, with hummus for dipping. A small bowl or two of unsalted roasted almonds, pistachios, or cashews are another good high-protein and fiber option to control appetite before the big meal.
• Good vegetables for roasting: Many of the vegetables that are in season right now, like brussels sprouts and squash, roast up nicely with a little olive oil, salt, pepper, and a hot oven. A few of these easy-to-prepare sides will cut down on your kitchen time and give everyone some tasty, healthful options.
• Fruit to chop up for fruit salad: You probably won't be able to keep your guests away from the pie entirely, but including some healthy fruit options for your guest to enjoy along with a small slice of your pie of choice can be a satisfying, healthy end to a fantastic meal. Chopping up a little mint, basil, or other sweet herb or adding a dash of cinnamon, nutmeg, or pumpkin pie spice is sure to make this dish stand out.

If You're a Guest

You may have dodged a bullet when it comes to hosting, but you are probably scrambling around for a last minute host gift to bring with you. Here are some tips for savoring the meal and the company and helping the host, while also bringing some added health benefits to the big day.

• Bring a healthy gift: Not sure what would be a good addition to your host's thoughtfully prepared meal? Here's a ShopWell list of last-minute Thanksgiving treats that you can bring with you. Even if your host has everything covered, bringing along olives, hummus, or fiber-rich chips and crackers are a nice addition that can be used during the meal or for healthy weekend snacks.
• Help out the host: Get moving in the kitchen, and you'll not only earn the admiration of your host, you'll burn some calories as you chop and scrub.
• Don't deprive yourself: If you try to avoid all your Thanksgiving favorites, you'll feel left out. Instead, aim to fill at least half of your plate with vegetables and fruit (creamy green bean casserole doesn't count as your only veg), and save the rest of the space for small helpings of turkey, candied yams, and mashed potatoes. Using a smaller plate can also help you keep portions in control. Want seconds? Remember to pile the veggies on that plate as well!
• Avoid secret traps: High-calorie drinks and too much pre-dinner snacking can undo any good work at the main event. Have one drink of choice and then switch over to water, unsweetened tea, or even low-fat milk, and take it easy with the hors d'oeuvres if you are planning on sampling some of the dessert.
• Start up a game: A little touch football, tag, or even active games like pictionary or charades can be a great activity to help everyone avoid mindless snacking before and after the meal.

Got any other fun tips for staying healthy on Turkey Day? Feel free to share them in the comments.

From all of us at ShopWell, have a fun and healthy Thanksgiving Day!

Plan An Indulgent Yet Healthy Thanksgiving Meal

Thanksgiving is only a week away: we know many of you are planing your menus for your family and friends. Whether you are recreating your grandmother's sage and butter stuffing or are trying the new gorgonzola cream spinach recipe from your favorite cooking magazine, one way to help you, and the people you are cooking for, maintain self-control over the busy holiday season is to have a solid understanding of portion size. Couple this with a few healthy dishes for you and your guests, and you'll be able to indulge in favorite treats and spend hours with family members around the dinner table without giving up your commitment to year-round healthy eating.

MyPlate's Guidelines

The USDA's MyPlate guidelines are a good place to start when thinking about your Thanksgiving menu. MyPlate recommends that at least half of your plate consist of fruits and vegetables, and that at least half of the grains you consume are whole grains. Add a little protein and a serving of dairy on the side and you have yourself a meal.

Take a look through the dishes you want to serve. Do you have each of the food groups represented? Can your guests make a MyPlate if they so choose? Maybe you can add some fruit to the dessert table, swap out the full fat sour cream in the dip for low fat greek yogurt, or just add some whole grain crackers and cut up vegetables to the appetizer line up.

In addition to the plate model, the USDA also had specific recommendations for how many servings you should eat, based on your age and gender. To help you determine what an ounce or cup equivalent looks like, they also offer handy visual guides for each food group:

• Grains: Ounce equivalents by age and gender and visual representations
• Vegetables: Cup equivalents by age and gender and visual representations
• Fruits: Cup equivalents by age and gender and visual representations
• Protein: Ounce equivalents by age and gender and visual representations
• Dairy: Cup equivalents by age and gender and visual representations

Take a look at each to get a good sense of how much of each dish to make. Oftentimes, making half of an indulgent recipe and doubling up on some healthy ones can be enough to make the meal healthier while keeping everyone satisfied.

Where It Gets Confusing

What really is a cup versus an ounce? And what about those servings on the label, do those match up? The problem is, the serving sizes that you see on a label and in recipes aren't necessarily in tune with the MyPlate guidelines-- instead, they represent how much an average person regularly eats. As most of us know, American portion sizes can be far too large for a healthy diet, not to mention that one portion doesn't represent the range of suggested consumption, which varies based on age, gender, and activity level.

As if that wasn't enough, serving sizes on labels can often vary between the standard system of weights and measures (cups, tablespoons, pounds) and the metric system (grams, liters, kilograms). Because you might be trying out a new recipe or pulling out a long forgotten one, it is important to have a reminder of the different types of measurements that you might see. 

Here is a handy round up to figure out whether you should be pulling out the measuring cups/spoons or the scale for your recipes.

Volume Measurements: Use Measuring Cups and Spoons

• Teaspoon (t, tsp)
• Tablespoon (T, tbs, tbsp)
• Cup (c)
• Pint (pt)
• Quart (qt)
• Mililitter (mL)
• Liter (L)

Weight Measurements: Use a Kitchen Scale

• Ounces (oz)
• Pounds (lbs)
• Grams (g)
• Kilograms (kg)

For more information on conversions, click here. Noticed that ounces appear on both lists? They are not the same. Fluid ounces are volume measurements and require a measuring cup. Ounces are a weight measurement and require a scale. Want a quick way to tell which to use? See whether the rest of the recipe is in volume measurements or weight measurements and match accordingly.

A Healthy Thanksgiving with ShopWell

Need some suggestions for healthy Thanksgiving items to add to your cart? Here are a few handy ShopWell lists to help you incorporate more healthy foods into your Turkey Day feast:

• How common Thanksgiving foods stack up for you
• Colorful grains, legumes, and nuts
• Great foods to boil and mash
• Good vegetables for roasting
• Whole grains to cook with
• Fall farmer's market favorites
• Healthy Thanksgiving drink ideas

Got any questions about portion size, measurements, or staying healthy on Thanksgiving? Let us know in the comments, or send us a tweet or Facebook message!

From zombies to e-cards to crockpots: Some of our favorite .govs

While researching our food and nutrition tools and content, we here at ShopWell spend a lot of time on government websites. In addition to providing well-researched health and nutrition information, these sites also have some awesome hidden elements, from e-cards to zombie comics.

In honor of Election Day and Veteran's Day, we've gathered a few of our favorite fun government websites for you to check out. Just like ShopWell itself, they make food, nutrition, and health more fun and accessible.

• CDC e-cards: Want to wish someone a happy and healthy day? The CDC offers a collection of over 100 e-cards, including cards that suggest quitting smoking, urge men to go to the doctor, and encourage getting screening tests and vaccinations. (If that seems too preachy, you can also just send a hug.)

• USDA Flickr account: Old health propaganda posters, archival photos of farms, and shots of '40s and '50s-era farmers at work are some of the fun items you'll find on the USDA's Flickr page.

• The FDA is also on Flickr, with photos of recalled food and short articles on food and health topics. Also featured are pictures of FDA consumer safety officers working hard to keep us safe.

• MyPlate Fruits and Veggies Video Challenge: Got a good tip on how to fill half your plate with fruits and vegetables, even when you're on the go? Enter the USDA's video contest, and you could win $1,500. (You'll have to do it fast-- the contest ends on November 15.) Even if you don't want to make a video, you can check out other popular submissions, pick up a few tips, and vote for your favorite.

• CDC's Zombie Preparedness comic (PDF): From The Walking Dead to Pride and Prejudice and Zombies, the brain-hungry hordes have never been more popular. So the CDC commissioned a fun zombie comic to teach readers about emergency preparedness, how the CDC creates vaccines for viruses, and other best practices in the event of an emergency.

• The CDC's CSI-themed guide to illnesses: If you enjoyed the zombie comic, this "detective" video introduces another key facet of the CDC's work: identifying and controlling illnesses. They've also got a police-themed video on best practices for healthy swimming.

• Resources for kids: Younger kids should enjoy the kids.gov health page, which has kid-friendly info on everything from why they need to brush their teeth to how to prevent the flu (with Elmo!). And if you're hoping to send your child to an afterschool program, this site is a great clearinghouse that also offers tips on fun activities you can do together.

• Health for teenage girls: GirlsHealth.gov is a clearinghouse for any information a tween or teenage girl could want, from nutrition to relationships to bullying. Check out BestBonesForever.gov for fun ways to encourage strong bones by getting enough calcium, vitamin D, and physical activity every day!

• Ask Karen: Not sure if you should eat those leftovers? What temperature does your steak need to be cooked to? Karen, the FDA's virtual representative, has the answers. This time of year, her advice can be handy after winter power outages or when making and taking food to holiday gatherings.

• Getting ready for Thanksgiving air travel: With so many restrictions and changes, infrequent flyers might not be sure what they can and can't bring on the plane-- including food and drink. The TSA's website has the answers. Check out the blue "Can I bring... through the security checkpoint" box on the right side of the page. We've been okayed for everything from wine glasses to sandwiches to a crockpot! What are you thinking of bringing?

Happy surfing! And don't forget to tweet, post on Facebook, or comment below with your favorites!

Healthy Halloween! Our Tricks for Nourishing Treats

Everybody loves the spooky, scary fun of Halloween, but once you add up the saturated fat, sugar, and sodium in the holiday's most popular treats, you might get the fright of your life. A few simple changes this October 31st can make a real difference in the nutrition impact of your All Hallows' Eve. (Plus, you can have a little wiggle room left over for a snack size candy bar or two.) Here are some great trade-ups that make Halloween traditions a little healthier, without impacting the fun.

Old treat: Chips and dip

New treat: Hummus and veggies

Why: Crunchy chips and creamy dip are a natural pairing, but overindulging can quickly clock up saturated fat and sodium without filling you up. Substitute some whole wheat crackers for potato chips and hummus for dip. Add some cut veggies and you'll have an equally tasty treat with lots of protein to sate your appetite.

Old treat: Soda

New treat: Vegetable juice

Why: Halloween isn't exactly known as a time when kids get their vegetables, but you can sneak in a little bit of nourishment (and help them avoid sugary soda) by giving them a cup of vegetable juice. Just tell them it's "vampire blood," and they'll be eager to gulp it down.

Old treat: Pizza delivery

New treat: Baked penne pasta (whole wheat and low fat cheese)

Why: Pizza delivery can be quick and easy, but depending on the type it can contain loads of saturated fat and sodium. In the same amount of time, boil up some whole wheat pasta, open a jar of no sugar added tomato sauce, and combine with a can of salt-free tomatoes. Top with a handful of low fat mozzarella cheese and keep warm in the oven until you're ready to serve. This dish will keep you warm and full for cold night of trick or treating ahead.

Old treat: Fried jalapeno poppers or mozzarella sticks

New treat: Hard boiled egg 'eyeballs'

Why: Crafty types relish making decorative foods with spooky Halloween themes, but when you add fried foods on top of candy, it can make for a lot of solid fats and sugar. Hard boiled eggs are full of protein, so one or two will help keep you full. To make: cut a hard boiled egg in half and scoop out the yolk. Combine the yolk with some frozen chopped spinach and bit of dijon mustard and fill back in the whites. Top with a slice of black olive for a fun and freaky treat.

Old treat: Salted mixed nuts

New treat: Pumpkin seeds

Why: Pumpkin seeds, also known by their Spanish name, pepitas, are not only in keeping with the holiday spirit-- they come for free inside your jack o'lantern! (Not a pumpkin-carver? You can buy pre-roasted ones at the store.) They pack all the protein of nuts, with much less saturated fat and salt.

Old and new treat: Caramel apples

Why: They're not exactly health food, but when it comes to satisfying a sweet tooth, caramel apples are one of the best ways to go. After all, the bulk of this treat is still a good old-fashioned apple, with plenty of nutrients and fiber. If you have to roll the apple in something, go for chopped almonds instead of candy or sprinkles; they don't add any extra sugar, and provide plenty of protein and healthy fats.

ShopWell's Halloween party page has all the ingredients you need to make these and other Halloween treats. Stop by and see how each of these foods scores for you!