New Brandon initiative aims to curb food waste, improve food security for those in need
Food waste is a major problem globally, but a Manitoba group hopes a new initiative helps keep some wasted food away from the curb.The Brandon Food Council has opened up a food rescue grocery store. It takes good food no longer needed by community groups in the city, located about 200 kilometres west of Winnipeg, and sells it at deep discounts.
There are two types of people in the world: those who go to bed thinking about what they're going to eat for breakfast, and those who don't. And for those breakfast-lovers out there, they know that what they choose to eat can either make or break their morning.
If you're a breakfast lover who is also trying to lose weight or stick to a similar type of health goal, finding healthy breakfast food that you can still get excited about can sometimes be a challenge.
The key to choosing breakfast foods to lose weight, especially around your abdominal area, is making sure you get enough protein. For example, a great way to start your day is with some eggs and avocado on whole-grain toast, or Greek yogurt with berries and nut butter.
The #1 Breakfast Food to Avoid for Belly Fat
When it comes to healthy breakfast food for weight loss, you may want to avoid things high in refined carbs and added sugar. Here's why.If you're a breakfast lover who is also trying to lose weight or stick to a similar type of health goal, finding healthy breakfast food that you can still get excited about can sometimes be a challenge.
But what about certain foods that you should avoid if you're trying to lose belly fat? According to Trista Best, MPH, RD, LD at Balance One Supplements, one breakfast food that you may want to limit or avoid when trying to lose abdominal fat are breakfast pastries.
Continue reading to learn more about how refined carbs like breakfast pastries can derail your weight loss goals, and for more healthy eating tips, check out Best Eating Habits to Shrink Belly Fat.
Why you should avoid breakfast pastries if you want to lose belly fat. © Provided by Eat This, Not That! breakfast pastry
"Breakfast pastries like processed and pre-packaged toaster pastries, donuts, and even some meal replacement bars can be stalling your weight loss efforts, especially because weight gain around the belly is easily exacerbated by a diet containing refined carbohydrates and sugar," says Best.
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While eating a decadent, fluffy pastry in the morning can be satisfying in the moment, Best warns that there really isn't much nutritional value to them at all, which may be detrimental to your health goals over time.
"These pastries are calorie-dense and loaded with ingredients that will lead to inflammation, glucose spikes, and subsequent crashes, as well as only temporary relief from hunger," says Best, "and this may lead to overeating on other foods soon after consuming breakfast pastries with little to no valuable nutrients."
Gallery: 17 Amazing Side Effects of Eating a Daily Banana (Eat This, Not That!)
17 Amazing Side Effects of Eating a Daily Banana
What if we told you there was a groundbreaking new tool to help you lose weight, reduce bloat, fight cancer, and increase your energy—all for just about 19 cents a piece? And bonus: Each one comes with a free carrying case, so you can grab it and go! You'd call us bananas. And we'd say you're right.
The humble fruit—botanically, actually a berry!—is perhaps the least-heralded supermarket staple, a superfood more associated with kids, monkeys, and slapstick comedy than with steel-cut abs. But its powers are proven, and to investigate just how bananas can be, we consulted our team of nutritionists to determine exactly what eating one banana does to your body. (Pro tip: The riper the banana, the more nutrients it has!
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Here are the top, most b-a-n-a-n-a-s health benefits of bananas.
1. Bananas help to build lean muscle.
If after a workout, you've felt like your muscles are sore—or not growing fast enough—you might not be getting enough magnesium in your diet. A good source of magnesium, bananas can help with muscle contraction and relaxation as well as protein synthesis — which, in turn, increases lean muscle mass. A bonus: magnesium intake helps boost lipolysis, a process by which your body releases fat from its stores. One fun way to get your magnesium: Make banana tea. Just boil some water, cut off both ends of a banana (still in its peel) and boil for 7-10 minutes. Then drain and drink before bed. And for more bedtime foods, here are 40 Best and Worst Foods to Eat Before Sleep.
2. Bananas help your muscles recover faster.
We all know that bananas are a prime source of potassium. Because it's an electrolyte, potassium helps your muscles recover from a workout, strengthens their development, and allows you to work out more. Looking for more helpful tidbits to keep you on track? Here are 200 Best Weight Loss Tips.
'Too many people, not enough food' isn't the cause of hunger and food insecurity
Nearly one in three people in the world did not have access to enough food in 2020. That’s an increase of almost 320 million people in one year and it’s expected to get worse with rising food prices and the war trapping wheat, barley and corn in Ukraine and Russia. Climate change related floods, fires and extreme weather, combined with armed conflict and a worldwide pandemic have magnified this crisis by affecting the right to food. Many assume world hunger is due to “too many people, not enough food.” This trope has persisted since the 18th century when economist Thomas Malthus postulated that the human population would eventually exceed the planet’s carrying capacity.
3. Bananas support a good mood.
Bananas don't just look like smiles; they promote them because they contain 6% of your daily value of vitamin B9, (also known as folate), a nutrient that may fight depression by boosting a substrate that has antidepressant properties, according to the NIH. In other words, it helps serotonin, the feel-good chemical, enter the brain faster. A study in the Indian Journal of Psychiatry asserts that patients with depression have blood folate levels that are, on average, 25 percent lower than healthy folks' levels. Some doctors recommend increasing folate intake if you're taking anti-depressants, to boost their effects.
5. Eat a banana before bed and you may sleep better.
This is also because of the tryptophan, says Bjork. "It's a precursor for melatonin, which promotes relaxation and helps to regulate sleep." Peel one before bed.
6. Bananas may help regulate blood pressure levels.
According to the FDA, "the combination of a low-sodium, high potassium intake is associated with the lowest blood pressure levels and lowest frequency of stroke in individuals and populations." Well, guess what? Bananas are high in potassium and low in sodium, the fruit is officially recognized by the FDA as being able to lower blood pressure and protect against heart attack and stroke.
7. Bananas can help you look less bloated.
Belly bloat makes even the most toned six-packer look like they just downed a six-pack of Coors. Fight back against the gas and water retention with bananas. One recent study found that women who ate a banana twice daily as a pre-meal snack for 60 days reduced their belly-bloat by 50 percent! Why? The fruit increases bloat-fighting bacteria in the stomach, and it's also a legendarily good source of potassium, which can help diminish retention of fluids. (And if you're looking for more helpful tips, sign up for our newsletter to get daily recipes and food news in your inbox!
8. And you'll feel fuller.
Prior to ripening, bananas are rich in something called resistant starch, which, as the name suggests, literally resists the digestion process. This feeds healthy gut bacteria, which suppresses the appetite and leads to more efficient fat oxidation. In fact, one study found that replacing just 5 percent of the day's carbohydrates with a source of resistant starch can boost post-meal fat burn by up to 30 percent! Since underripe bananas are a bit bitter, we suggest adding them into weight loss smoothies with other fruits and veggies to mask the taste.
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They say we eat with our eyes, and sometimes that goes beyond prettily presented food. Europe is home to many restaurants that have seen decades and, in some cases, centuries of diners coming through their doors and feasting within their walls. From grand, palatial dining rooms fit for royalty to brasseries with more rustic charms, these are the most beautiful historic restaurants across Europe. Due to COVID-19, check FCO travel advice and individual restaurant websites for any restrictions or amended opening times.
9. Bananas may reduce bad cholesterol levels.
If you've recently eaten at BK or other fast-food chains, you've likely consumed trans fats—the kind of fat that raises your LDL ("bad") cholesterol levels. Before you reach for the Lipitor, grab a banana. They contain phytosterols, which are compounds that have LDL cholesterol-lowering effects according to a study in The Journal of Nutrition. Additionally, "Bananas contain Vitamin B6 which is important for nearly everything—heart health, immune health, digestive health, and nervous system function," says Bjork. And here are 30 Sneaky Restaurant Foods With the Most Trans Fat for you to be careful of!
11. The fruit may support regular bowel movements.
If you have kids, you likely already know this trick: The high fiber in bananas can help normalize bowel motility. With 3 grams of insoluble fiber, they help you push out waste better by making stools easier to pass. Bonus—they also help when things are loosey goosey: "Bananas are binding for anyone with diarrhea, and they also contain probiotics that are essentially 'food' for the healthy microbes (probiotics) that live in our guts," says Isabel Smith, MS RD CDN, founder of Isabel Smith Nutrition. If you suffered from any sort of bowel trouble, you might have IBS.
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12. Bananas support good bone health.
Although bananas don't contain a high amount of calcium—less that 1% of your daily recommended intake—they can help promote calcium uptake with the help of those prebiotic fructooligosaccharides. As fructooligosaccharides ferment in the digestive tract, they enhance the body's ability to absorb calcium according to a study in The American Journal of Clinical Nutrition.
13. The sugar in bananas is a good source of energy.
There's a reason marathoners grab a banana before (and during, and after) the race: Bananas are rich in glucose, the most easily digestible source of sugar that will provide optimal energy for your run, power lift or Soul Cycle class. Eating one post workout helps to quickly replenish energy stores that are depleted during a tough sweat session.
14. Bananas can help to fend off diseases.
Even though bananas have no vitamin A, they can still help alleviate vitamin A deficiency. How? They're rich in three different types of carotenoids (provitamin A carotenoids, beta-carotene, and alpha-carotene) that the body actually converts into vitamin A. Cool, right? And according to an article in the Food and Nutrition Bulletin, foods containing high levels of carotenoids have been shown to protect against chronic disease, including certain cancers, cardiovascular disease, and diabetes. If you're trying to keep your ticker in tip-top shape, avoid any of these 50 Foods That Can Cause Heart Disease.
15. Bananas support healthy eyes and vision.
Bananas contain vitamins A (1% DV) and C (17% DV), and "both are antioxidants and are eye and skin-healthy nutrients," says Smith. "They also have beta carotene, an antioxidant that can help to protect cells and repair damage at the cellular level. Bananas also contain other nutrients like vitamin E (120 micrograms per small banana) and lutein (26 micrograms per medium banana)—both which are eye-healthy. Lutein is a nutrient that may help to reduce risk for macular degeneration."
17. The pectin in bananas can help detoxify your body.
Rich in pectin, bananas are an all-natural detox. This gelatin-like fiber sticks to toxic compounds in the blood and flushes them out of the body through the urine. In fact, citrus pectin has been proven to increase mercury excretion in urine by 150 percent within 24 hours of supplementation, according to a study in Forsch Komplementärmed. As a rapid weight loss bonus, research shows pectin can limit the amount of fat your cells can absorb! Pectin also can help you regulate blood sugar. To reap the benefits, pick ripe bananas over green bananas, as the proportion of water-soluble pectin increases as bananas yellow, according to a Food Chemistry study.
Bjork offers a tip to make sure your blood sugar levels stay even-keeled while eating a sugar-rich fruit like a banana: "I encourage consuming protein and healthy fat with the banana to slow down the absorption of the sugar from the banana into your bloodstream. This is the most effective strategy for keeping blood sugar levels stable, which means consistent energy levels and weight loss (since stable blood sugar levels allow the pancreas to secrete glucagon, the fat-burning hormone!)."
Best also points out that eating foods that are low in nutritional value, especially in the morning hours, can "leave you feeling hungry and fatigued throughout the rest of the day."
The link between refined carbs and belly fat
While refined carbohydrates like breakfast pastries can have an immediate impact on your glucose levels and energy, they can also contribute to more belly fat over time if consumed on a regular basis.
For example, one study recently published in The Journal of Nutrition found a connection between regular consumption of refined carbohydrates and more weight around the abdominal area. This same study also found that replacing refined carbohydrates with whole grains could help improve abdominal weight gain, as well as lower your risk of cardiovascular disease and diabetes.
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Takeaway © Provided by Eat This, Not That! Costco muffins
You certainly don't have to avoid breakfast pastries forever, especially if eating them brings you joy in the morning. However, Best suggests making some adjustments in how you consume them.
"Breakfast pastries should be limited to occasional consumption and replaced with nutrient-dense foods that will fuel your body and set you up for success," she says.
On the mornings when you do treat yourself to a muffin or a donut, try pairing it with a healthy breakfast food with plenty of lean protein like eggs or low-sugar Greek yogurt.
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Read the original article on Eat This, Not That!
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