What’s the Deal with Fermented Foods?

OK, so the word “fermented” doesn’t exactly sound appetizing. But chances are, you’ve consumed (and enjoyed!) at least one fermented product your lifetime. Read on to find out more about fermented foods, the benefits they provide and how you can easily start making your own at home. 

What are fermented foods?

Although not as common today, fermented (or cultured) foods have been around for thousands of years. Before the advent of refrigeration, fermentation was a popular practice because it helped extend the shelf life of foods that would typically spoil. The process of fermentation involves the use of microorganisms (bacteria or yeast cultures) to preserve or produce a food (or drink) product. Fermented products you’ve likely encountered include yogurt, kefir, sauerkraut, sourdough, cheese, beer and wine.

Why are fermented foods good for me?

Foods fermented with bacteria, such as yogurt, kefir, kombucha and sauerkraut, are especially beneficial because they offer an excellent source of enzymes and probiotics (friendly microorganisms), which can support healthy digestion and immune function.  Fermentation can also enrich the nutrient content of foods and help your body properly absorb beneficial nutrient compounds.

How can I make my own fermented foods?

It’s easier than you think to ferment your own foods. (Remember our past blog post about making your own yogurt and kefir?) If you still don’t believe me, here’s a recipe for homemade fermented sauerkraut:

You’ll need:

• 1-gallon ceramic or food-grade plastic container
• Mixing bowl
• 2 medium-sized heads of cabbage
• 2 tbs sea salt  

                Directions:

• Place cabbage in bowl, add salt and toss together.
• Squeeze and knead cabbage to release its natural juices.
• Transfer cabbage and juice to large container and pack it in very tightly (use a spoon or chopstick to push the cabbage down and release any air bubbles). Make sure the cabbage is completely submerged in liquid and stays that way!
• Cover loosely and let it sit at room temperature for several days (spoon any ‘icky stuff’ off the top).
• Place in the fridge to stop the fermentation process – then enjoy!

In the mood for non-fermented foods? Check out Vitacost.com, where you'll find thousands of healthy whole foods for less!

Get Your Plate in Shape: National Nutrition Month Starts Tomorrow!

A little heavy on the starch, lean in the protein department, entirely too much dairy—looks like your meal could use a makeover. And talk about perfect timing—tomorrow begins National Nutrition Month, a 30-day, healthy-eating campaign created by the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). This year’s theme? “Get your plate in shape!”

Before you roll your eyes and click away from yet another lecture-y blog post on why you should eat more fruits and vegetables, consider this: a lot of people are genuinely confused about food. We’re constantly bombarded with advice on what to eat, what not to eat, how much to eat and when to eat it. And then new studies come out, changing the “rules” before you’ve even had a chance to start following them.

To help clear things up, the USDA scrapped their outdated food pyramid models and created a new, at-a-glance visual for healthy eating—MyPlate. Divided into brightly colored sections for four food groups (protein, grains, fruits and veggies), with a “cup holder” on the side for dairy, MyPlate is meant to nudge Americans away from meat-and-potato meals toward healthier, plant-based options.

While the MyPlate icon does a great job illustrating the basics of good nutrition, some of the fine print (what type of grains? which source of protein?) is left out. So, for the month of March, the Academy of Nutrition and Dietetics is offering some simple tips to help you get your plate in shape.

• Fill at least half of your plate with fruits and veggies.
• Every meal (and snack) should have at least one fruit or veggie (or both).
• Go for dark green, red and orange fruits or veggies whenever possible.
• Drink 100% fruit juice.
• For grains portions, make at least half of them whole grains.
• Switch to 100% whole-grain breads, crackers and cereals.
• Switch to fat-free or low-fat milk and dairy products.
• Eat more plant-based proteins: nuts, beans and soy foods like tofu and edamame.
• Eating meat or poultry? Keep portion size to 3 ounces per meal.
• At least twice a week, make fish and seafood the protein on your plate.
• Use heart-healthy oils, such as olive, canola or sunflower, instead of butter or shortening when cooking.
• Use spices and herbs instead of salt to flavor foods.

Thirty days. That’s 90 meals! How will you get your plate in shape? Let us know if you have any tips or tricks for transforming less-than-ideal breakfasts, lunches or dinners into meals you’re proud of.

Did You Know... Vitacost Carries a Countertop Sprout Grower?

Vitacost.com carries over 35,000 products (wow!) - every so often we'll highlight some of our lesser-known items so you can discover even more ways to live healthy!

Sprouting: it’s the new gardening. No green thumb, no yard, no patience required. With the Tribest FreshLife Automatic Sprouter, a packet of seeds and some water, you can grow your own little crop of nutrient-packed, flavorful, fresh sprouts right on your kitchen counter in just three days.

How it works: Once you’ve picked and purchased seeds (alfalfa is a great place to start), set up the machine in a few easy steps, supplied by the manufacturer. Next, you’ll add water and sprinkle seeds on a tray. Close it up as directed, plug it in and—that’s it! An automatic sprinkler takes care of the rest, eliminating the time-consuming, rinse-repeat routine of the old-fashioned “jar method.”

Why you should get one: Besides the thrill of watching something you’re about to eat grow before your eyes (try not to peek every few hours—we dare you!), sprouts are incredibly healthy. They’re loaded with vitamins, minerals, amino acids, enzymes and chlorophyll—a unique protein only plants produce. Growing your own also saves you money. For the $4 you’d normally spend on a tiny tray of non-organic sprouts at the grocery store, you’ll harvest buckets-worth at home with the FreshLife Automatic Sprouter.

What to do with the greens you grow: Sprouts are a fantastic on salads—everyone knows that. But what else can you do with these delicate, slighty nutty tasting, perfectly crisp little powerhouses of nutrition? Try these alfalfa-fantastic ideas (and let us know if you have more!):

• Stuff a pita-pocket with your favorite sandwich fixins’ and a nice, fat clump of sprouts.
• Leave lettuce in the crisper drawer next time tacos are on the menu. Sprouts are right at home atop that last layer of shredded cheese.
• Same goes for burgers. You’ll wonder why iceberg lettuce ever graced your buns.
• Chop sprout strings into bits, and stir them into party dips.
• Roll them in rice paper with strips of cucumber, carrots, yellow pepper and lettuce (add cooked, halved shrimp, if you’d like) for out-of-this-world spring rolls.
• Toss them in the blender with chopped fruit, juice, yogurt and more for an instant “green” smoothie.

Six Snow Sports Safety Tips

Snow sports are a great way to get out and exercise in the wintertime. As a Florida native, the prospect of playing in the snow is always exciting to me, but I know that safety precautions must be followed. That’s why, in honor of my upcoming trip (can you tell I’m psyched?), I’ve compiled these six snow safety tips to help you stay healthy on the slopes this season:

1. Hydrate. And once you’re done, hydrate some more. Make sure to stop every so often to grab a drink -- and pack some electrolyte gels or powders so you can replenish your mineral supply. At the end of the day, be sure to keep drinking (coconut water is a good option) and avoid excessive alcohol consumption, as it can dehydrate your body.

2. Eat – lots! Not only do you expend a ton of energy skiing or boarding, your body also works hard to keep you warm. Before you head out, make sure you eat a hearty breakfast with protein, high-fiber carbohydrates and healthy fat. Pack some snack-size health foods to keep you satisfied between runs. (I prefer energy bars.)

3. Protect your head. Some people think helmets don’t look “cool”, but I think they’re way more fashionable than the gauze used to wrap head wounds – get what I’m saying? Wear a properly fitted helmet! That goes for the rest of your gear too – make sure it fits snugly, or you might end up chasing it down the mountain.

4. Wear sunscreen. Your hands may be numb from the cold, but that doesn't mean you can skip the sunscreen. Just like the white sandy beaches of the Caribbean (except a bit colder), the white snow reflects sunlight back to your body, increasing your chance of sunburn. Cover any exposed areas (cheeks, nose, ears) with a natural sunscreen to avoid an uncomfortable burn. Don’t forget lip balm, too.

5. One word: layers. Duh, everyone knows to wear layers, right? You may be surprised how many people don't heed this advice (perhaps they're all Floridians). Staying warm is very critical to your safety, so be sure to dress properly for whatever activity you're participating in. Wear a base layer (shirt and pants), preferably one made of a material that wicks moisture away from your body. (Don’t wear cotton - it absorbs moisture!) Top with a fleece pullover, waterproof pants, jacket and gloves. If you'll be moving around a lot, look for a jacket and pants with zippered vents to keep you from overheating. Wear a hat under your helmet to keep your head and ears nice and toasty.

6. Stay alert. No matter what your skill level, you should always be on the lookout for hidden dangers, including changing weather conditions and trail hazards, such as trees, rocks and other skiers. Try as best as you can stay in control so you can avoid these obstacles. (I'm talking to you, speed demons!)

Stay safe and have fun - I'll see you out there!

~Katie

Open Wide – it’s National Children’s Dental Health Month!

Kids aren’t always excited about brushing, flossing and taking care of their teeth in general. So in honor of National Children’s Dental Health Month, let’s explore some ways to make oral care more exciting!

• Start early. Even before your baby cuts his very first tooth, get your little one used to the idea of baby dental care by gently rubbing his gums with a washcloth at bath time. Once the first tooth is cut (and after you’ve recovered from the meltdown involved in said tooth-cutting), you can start brushing!

• Make it natural. Harsh, chemical-laden toothpastes can burn your toddler’s sensitive tongue and gums. (Yucky!) Instead, opt for mild, chemical-free and naturally flavored toothpaste formulas. (Like this yummy-tasting toddler toothpaste.)

• Go wild. With the toothbrush, that is. Fun colors, patterns and shapes (how about a banana shaped baby toothbrush?) can spice up an otherwise unexciting routine. If your child is doing the brushing himself, be sure to look for a soft-bristled brush with an easily-graspable handle, like this vibrantly colored toddler toothbrush from Smile Bright.

• One word: stickers. No scientific study needed here – stickers are the answer to making anything fun, including dental hygiene. Make a checklist of all the things your child needs to do (flossing; brushing teeth, tongue and gums; rinsing) and “check” off each item with a fun sticker!

• Skip sweets. OK, this doesn’t exactly seem fun, but it’s important to teach kids about the connection between sugar and tooth decay. And it’s not just lollipops you have to worry about – sugary drinks are just as precarious for your kids’ choppers.  Don’t put baby to bed with a bottle of milk, formula or other sweetened liquid (bacteria can thrive during sleep). For older kids, skip the sippy cup filled with juice and give water instead.

• See a dentist. Find a pediatric dentist in your area and make an appointment by your baby’s 1^st birthday. (Even if he hasn’t cut a tooth yet – lucky you.) Get older kids excited about dental checkups by offering rewards for receiving a clean bill of dental health.  

Check out Vitacost.com for a wide selection of children's vitamins and dental health products. And in between brushings, keep your kiddies entertained with this fun Wordsearch puzzle, courtesy of the American Dental Association.

At the (Eco-Friendly) Car Wash

Is your ride looking a little grungy lately? Before you bring out the bucket and haul out the hose, take a second look at the products you’re using, which are likely made from toxic chemicals that can wash away right into the environment – yuck!

Next time, get sudsy with these safe, natural and eco-friendly car wash products available at Vitacost.com:

• Eco Touch Waterless Car Wash: No need to untangle that rat’s nest you call a garden hose. Just spray this on panels, bumpers, windows and wheels and wipe away the grime – and save 80 gallons of precious water in the process! This product is free of phosphates, parabens, dyes and alcohols.

• Speaking of wiping, it’s time to get rid of those old ratty towels – you know, the ones you retired from shower duty 10 years ago. Instead, grab an Eco Touch Microfiber Towel. You can use it wet or dry to wipe away dirt, dust and other disgusting things from every surface of your vehicle. Or use it to dry after rinsing – each towel can hold up to seven times its weight in water!

• Wax on, wax off. Once you’re done cleaning off the crud, it’s time to make your car shine – with Eco Touch Quick Wax. This non-toxic, fragrance-free formula is fortified with carnauba wax to promote a glossy shine that’ll make your neighbors green with envy.

• Don’t forget the details: Try Eco Touch Window Clear for a streak-free shine, Eco Touch Tire Shine for a protective glossy finish – and shop our selection of other Eco Touch products to clean and protect carpets, upholstery, leather, vinyl and more. 

Now that your car is sparkling clean (and the environment is safe for another day), it's time to sit back and relax. Aren't you glad Vitacost.com doesn't just sell vitamins?

Five Heart-Smart Habits for American Heart Month

Are you pumped for American Heart Month? We sure are! That's why we've gathered these (super easy) tips to help you keep your ticker in tip-top shape!

1. Banish butts. Cigarette butts, that is. This one may be obvious, but we can't stress it enough. Smoking is bad for your heart. We repeat, smoking is bad for your heart. Kicking this habit will reduce your risk for hardened arteries, heart disease, stroke and a slew of other health problems. Need a little extra encouragement? Check out these handy tips to help you quit.

2. Swap the fat. Not all fats are created equal. Swapping out saturated fat for "healthy" fats in your diet can do wonders. Healthy fats (polyunsaturated and monounsaturated) can be found in nuts, seeds, fish and certain plant sources (avocados, coconuts, olives). Cooking with coconut oil rather than butter or lard is a good way to swap bad fat for good - but remember that any type of fat must be consumed in moderation. 

3. Walk. Exercise can be intimidating. But walking doesn't sound so bad, does it? If you’re not currently active, brisk walking is the best (and easiest) way to start. Even if you're crunched for time, you can squeeze in a quick walk before work, during your lunch break, or after dinner.

4. Play with a pet. Stress comes at you from all angles - your boss, your spouse, your kids, that guy in traffic that nearly merged into your car. When you finally make it home at the end of the day, decompress by curling up with your kitty or playing tug of war with your pup. Studies have shown that interacting with animals can help calm frazzled nerves and support healthy blood pressure.

5. Get some shut-eye. Lack of sleep can leave you with zombie-brain, but did you know it can also put a strain on your heart? Studies have shown that poor sleep quality (including interrupted or shortened sleep) may be linked with cardiovascular disease. Yet another reason to sleep in (tell your boss you were just trying to protect your heart!).

Should I Switch to Sea Salt?

With its permanent place on your dinner table, salt is considered by many to be the sultan of seasonings. But which type is best?

Where does it come from?

Before making its way into that adorable cow-shaped shaker, the salt on your table was made from either halite (rock deposits) or brine (saltwater). These natural sources sometimes contain trace minerals, including magnesium, iron, sulfur and potassium.

Table salt

Table salt, or sodium chloride, is processed and packaged for convenient mass consumption. It is typically iodized, meaning it's fortified with iodine, a nutrient required for healthy thyroid function. It may also contain anti-caking agents (to prevent clumping and moisture), including magnesium carbonate, calcium silicate, calcium phosphate, magnesium silicate or calcium carbonate. Due to processing procedures, naturally occuring trace elements are generally not present in conventional table salt. 

Sea salt

Derived from evaporated seawater, sea salt contains roughly 98% sodium chloride and 2% various trace minerals retained from its natural source. Sea salt is minimally processed (if at all) and doesn’t contain anti-caking additives.  Many chefs and foodies prefer the texture and less pungent taste of sea salt for sprinkling on certain dishes -- however, it tends to lose flavor if added too early in cooking.

Rock salt

Mined from halite, rock salt is actually the product of evaporated saltwater (much like sea salt), although this evaporation process occured naturally over many, many years. Natural salt beds have been discovered in the U.S., Canada, the U.K. and Pakistan. Rock salt has many uses, including as an industrial deicer. One of the most popular natural rock salts for cooking is Himalayan pink salt, derived from ancient sea beds deep within the Himalayan mountains. 

Kosher salt

Like sea salt, kosher salt is unrefined and comes in larger crystals perfect for curing meats, cooking with salt crusts and adding to glass rims (margarita, anyone?). Kosher salt has a distinct taste that may be preferred by some palates.  

Which salt is best?

Unrefined salt (including sea salt and rock salt) may contain small amounts of minerals and doesn’t contain chemical additives, making it a smart choice to season meals. But, these salts are usually more expensive. Depending on your health needs and taste preferences, you should choose the salt that's right for you. Because excess salt can dehydrate your body and interfere with existing health conditions, be sure to use it in moderation.

Three Super Healthy Snacks for Your Football Party

 
If you’re hosting a hoard of hungry guests this Sunday, consider dumping the fattening dips, greasy chips and buckets of fried meat for some healthier fare. Check out the recipes below – they’re easy to make and absolutely delicious, so (unlike in the big game) everyone wins!

1. Super healthy spinach dip

• 1 tbsp extra-virgin olive oil
• 1 16 oz. can lima beans (drained)
• 1 cup light mayo
• 4 oz. fat-free cream cheese
• 1 tsp. hot sauce
• 1 tsp capers (drained)
• ¼ tsp dry mustard
• 1 can artichoke hearts (drained)
• 1 package frozen, chopped spinach (thawed, drained, patted dry)
• ¾ cup low-fat shredded mozzarella cheese
• ¼ cup low-fat grated Parmesan cheese
• ½ cup sliced green onions
• 1 tbsp lemon juice

Combine oil, beans, mayo, cream cheese, hot sauce, capers and dry mustard in a food processor, mix until smooth. Add remaining ingredients, mix to desired consistency. Pour into a glass casserole dish and bake at 350 degrees for 25-30 minutes or until lightly browned. Let cool, then enjoy with your favorite tortilla chips or veggies!

 

2. Super healthy crispy chicken tenders

• ½  cup organic barbecue sauce
• 2 tbsp organic Dijon mustard
• 2 tbsp raw honey
• 1 ½ pounds chicken tenders
• ½ cup all-purpose flour  (can use gluten-free)
• ½ tsp salt
• ½ tsp freshly ground pepper
• 2 large eggs
• 1 ¾ cups whole-wheat breadcrumbs (can use gluten-free)
• Olive oil cooking spray

Preheat oven to 450°F. Coat a large rimmed baking sheet with cooking spray.

Combine ½ cup barbecue sauce, mustard and honey in a large bowl. Cut any large chicken tenders in half lengthwise, then add all the tenders to bowl; stir to coat. Marinate in the refrigerator for 30 minutes to 1 hour.

Combine flour, salt and pepper in a shallow dish. Lightly beat eggs in another dish. Place breadcrumbs in a third dish. Coat each tender in flour, dip in egg and then roll in the breadcrumbs. Place the tenders on the prepared baking sheet. Generously coat both sides of each tender with cooking spray.

Bake for 10 minutes on each side, or until outside is crisp and chicken is cooked through.

 

3. Super healthy chocolate avocado mousse

• 2 avocados, ripe
• 1 cup agave nectar
• 1 tsp organic vanilla extract
• ½ cup raw organic cocoa

Slice open avocado, scoop out insides and place into food processor. Add agave nectar, vanilla extract and cocoa. Blend until smooth. Refrigerate for one hour and then serve with fresh fruit, pretzels or chips!

Give the Gift of Dark Chocolate

I know what you’re thinking – chocolate for Valentine’s Day? How cliché! The truth is, dark chocolate is the perfect (and healthy) way to celebrate your love. In case you need a little extra convincing, here are three great reasons why you should share a square with your sweetheart on February 14^th:

1. Dark chocolate is beneficial for your heart. Per ounce, dark chocolate delivers more polyphenol antioxidants than blueberries, green tea or red wine! When consumed in moderation (do not eat the entire bar in one day, no matter how tempting!), all those antioxidants can provide protection against free radicals and can support healthy blood pressure and cholesterol already within normal range. What’s not to love about that?

2. Dark chocolate makes you feel good. Duh – this one may seem obvious, but did you know there’s a scientific reason why popping a piece of chocolate can put you a good mood? A certain compound in chocolate called phenyl ethylamine can stimulate the production of endorphins, which contributes to that happy feeling you get when it melts in your mouth. Chocolate also contains caffeine and theobromine, which can promote healthy mood and concentration.

(Do you really need another reason?)

3. Dark chocolate contains healthy minerals.  If you’re going to snack on something sweet, it might as well be something that contains essential minerals! Dark chocolate provides copper, magnesium, potassium and iron.

Chocolate tips:

• Forget white or milk chocolate. For optimal health benefits, look for high-quality dark chocolate with 70% or more cocoa content.
• To show your partner you’re totally nuts about him (or her), give a bar with added fruit and nuts, or a bag of gourmet chocolate-covered almonds!
• Nibble, don’t gorge. Dark chocolate contains calories and fat, so just one or two small squares per day is the perfect amount for a balanced diet.