Posts Tagged ‘serving size’

Unchain the Nutrition Facts, Chain Restaurants!

April 15th, 2016 No Comments Tags: , , , , , ,

I woke up this morning reading about “….why health advocates want calorie counts on your menu and in your face” on the CBC website. Ahhh yes, my favourite subject “menu labelling” on a sunny Friday. Who needs an espresso to wake up with when there’s a headline like that – thank you world!

Fact: Ontario chain restaurants must post calorie counts on menus by 2017. In my opinion this move is ‘good from far, but FAR from good’. Hear me out will you??

Food Package Labelling – Canadians and Americans have been exposed to and are used to having the accessible array of nutritional information on food package labels for over a decade. Industry’s argument that giving more information than only calories will cause confusion is a foot dragging tactic that makes no sense whatsoever. This information is NOT new. As a consumer and health expert, I’m left scratching my head wondering why the food package sector needs to disclose all of this information and the fast food sector does not. There are people who want this information, need it and use it.

Why is the Fast Food Sector exempt? Because of this lack of convenient disclosure of nutritional information, the fast food sector is like the wild west. If you have read any of my posts on this topic one thing will jump out at you in spades: the numbers are absurdly astronomical. Check these posts out: Mulling Over Menus; Blizzard to Cool You; Summertime ScoopAwareness is Bliss. When this array of information is eventually disclosed in an open and user-friendly fashion, this sector will be motivated to reformulate their offerings. So mandating disclosure of this information is good for consumers who seek it and good for everyone else because in time I’d wager many of the offerings’ nutritional info will improve and be easier to swallow…. on many levels.

Multiple Health Epidemics – You have been living under a rock if you didn’t know our world is facing multiple health epidemics. Knowing how many calories is in your food is a start, but we need full disclosure of chain restaurant offerings, the same as what’s on the food labels – why should we expect any less as consumers? The industry will argue about how difficult it is to make this info available. Please! Yes it’s true a menu cannot post nutrition facts tables with their menu board. Given human ingenuity however, I’d wager we can come up with a solution that is doable.

Consumers’ Changing Habits – Convenience and Fast Food – We know that consumers’ habits have changed dramatically being time starved and seeking convenience. We also know that people are eating out more and more where it has become routine and not just a treat. Because of this people really need to know what’s in their food if they want it. As I have often said – awareness is bliss. Anyone who has driven by a fast food restaurant at dawn or dusk has seen the drive thru line snake out of the parking lot. I don’t think the cars are empty, do you?

So folks, we need to keep banging the gong on this one. We deserve to know what’s in our food, the same information that is available on food package labels. Don’t settle for anything less.

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Posted in Eating Vortex, Foodie Fundamentals, Francy Rants, Miss Behavin', Policy for the People, Who's Zoomin' Who?? | No Comments »

Week 3: Prioritize Portion Size this #NutritionMonth!

March 11th, 2016 No Comments Tags: , , , , , ,

When it comes to healthy eating, how much you eat can be just as important as what you eat. Eating portions that are too big can lead to overeating and weight gain. Follow these tips to manage the munchies while enjoying realistic portions.

Give yourself a hand! Size up your portions with handy estimates.

Wondering if you’re eating too much or too little? Use your hand and try these estimates on for size:

• 1 cup of leafy green veggies or 1 whole piece of fruit = 1 fist
• Fresh, frozen or canned vegetables = ½ fist
• 1 slice of bread or ½ bagel = 1 hand
• 1 cup of milk or ¾ cup of yogurt = 1 fist
• 50 grams of cheese = 2 thumbs
• Serving of chicken = palm of hand
• ¾ cup of pulses (e.g. lentils, black beans, chick peas) = 1 fist

For more handy serving sizes, visit: https://www.eatrightontario.ca/handyguide/

Size counts! Package, plate and portion sizes can influence how much you eat.

Larger portions, huge packages and bigger plates and bowls can all cause overeating. Set your table for portion-size success with these tips:

• Use smaller, lunch-sized plates and bowls for meals. You’ll eat less but still feel satisfied.
• Serve food, or have family members serve themselves, from the counter or the stove.
• Keep serving dishes of vegetables on the table. If you’re still hungry, eat second portions of veggies.
• Put large glasses of water on the table. You might even drink more water.

Manage munchies! Keep treat-type snack foods out of sight so you’ll be less likely to nibble.
Studies show, you are more likely to choose available, easily reached foods. Try these tips to make healthy choices easier:
• Keep nourishing snacks (e.g. hardboiled eggs, cut up veggies, yogurt, nuts, whole grain crackers) on an eye-level shelf in the fridge or cupboards so something healthy is the first thing you see.
• Put high-fat, high-sugar treats, such as cookies, into non-transparent containers at the back of the fridge or cupboard so they’re out of sight.
• Clear kitchen counters of all food except for a bowl of fresh fruit for crunchy snacking.

Fuel up! For long-lasting satisfaction, eat fibre- and protein-rich foods.
Finding yourself hungry too soon after eating meals or snacks? You might need to add more fibre- and protein-rich foods to your meals. Fibre helps fill you up and protein helps your energy last longer. Together, they deliver meal and snack satisfaction.

• Fibre up. Choose more vegetables, whole fruits, whole grains (e.g. barley or oatmeal), ground flax, nuts and seeds, and pulses (e.g. lentils, black beans, chickpeas).
• Put protein on your plate. Enjoy small portions of meat, fish, poultry or alternatives (eggs, pulses, tofu) and milk products.
For fantastic fibre-filled or protein-packed recipes, visit: www.cookspiration.com

Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at: www.nutritionmonth2016.ca

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Weight Loss Through the Years & What YOU Can Do

October 7th, 2015 No Comments Tags: , , , , , , , , , , , ,

Perhaps you read some of the headlines recently on why losing weight today is harder to do than 30 years ago. Hmmm, I thought, just what people need, are more reasons to give up on their journey from Fat City to Slim Town, what gives? I must say I read those articles with dismay, not really agreeing with all of their rationale. I feel there are other reasons why we may be having a more challenging time trying to lose weight. So here’s my take on what I feel the more relevant issues are and what YOU can do about it:

Mindless Eating – We are a people who multitask in a rush rush rush culture. Eating and drinking or consuming no longer only happen at the kitchen table with family, don’t you wish. A lot of consuming happens with distractions – while driving, while working, while watching TV. We now have cup holders in our vehicles that can hold a mega sized slurp-ee or specialty coffee that was never conceived back in the ’80′s. When scientists study what people actually consume – those tasty morsels that are consumed mindlessly don’t get recorded. Our bodies haven’t evolved into a mystery system I suspect. We just can’t remember those dang items consumed while doing other things and they really add up.
What can you do? Work on eating and drinking mindfully without distractions. Make a pact to eat, drink and be merry with your undivided attention. You’ll probably enjoy it more when you do. Awareness certainly is bliss!

Size Matters – This axiom has many applications… In the world of food and eating over the years we know that serving sizes have mushroomed to much larger portions – from cans of pop, to muffins, bagels, combo meals, to mega sized family packs of food – so much comes super sized you almost feel like you’re on the set of “Honey I shrunk the kids” in those big box Club stores! Kitchen cupboards are built differently to hold all of this super sized stuff. Over the decades of consuming the same items that are now 30% larger, it is no surprise if you’ve tipped the scale by the same percent.
What can you do? Start by choosing to consume most of your food off of smaller “salad sized” plates sitting down. While you’re at it, slow down your eating pace and experience yourself feeling satisfied. Get in the habit of making half your plate veggies and fruit throughout the day which is one of my many healthy and stealthy strategies in my ebook.

Easy Button Overload & Life’s Conveniences – On the other side of the energy equation, our lives have morphed into being able to press the “easy button” for everything. There are so many cozy conveniences from electric garage door openers, to moving sidewalks, to drive through’s, to the channel changer for the idiot box. You can say we now live on Easy Street which isn’t a word of a lie! Pair that up with our sitting epidemic and we have become so efficient we’re burning up less calories because of all of these conveniences. Good grief.
What can you do? Work on ways of moving more: take the stairs when you can, park further away, use active transport when you are planning activities close to home, work in 15 minute intervals of movement consciously and aim for an hour a day everyday.

Taste is King, Adds Caloric Sting!Food scientists have revolutionized taste perfection helping food companies find your bliss point in a vast array of ultra-processed food products. Who doesn’t want food to taste great? No one, that’s who! Let’s get real though, read the package labels and menu choices on-line to find out what’s in your food. Yes it might taste deadly, but it might just be addictive with all of the sugar, salt and fat added to it. I suggest you take my Eating Satisfaction Test and you may find that some of your favourite foods fall off your fave list.
What can you do? Get back to nature and eat more whole foods. The less packaged and ultra processed foods you and your family consume, the better. While you’re at it take my Eating Satisfaction Test!

Immediate Gratification – We the people have become so used to rewarding ourselves for every little thing we do with immediate gratification. We want everything NOW already. Yesterday is even better! And when it comes to taking the time to lose that 10 pounds we gained during the summer we want it to happen in a week. Stop the madness! If it took you 3 months to let 10 pounds sneak up on your back side it will likely take that amount of time to lose it. If you want to follow simple human biological principles, losing weight permanently FAST is next to impossible. Give a realistic game plan consideration.
What can you do? Get real and understand losing weight will be slow, but with small changes that stick, you can keep it off. Work in a reasonable system of rewards that are not food or drink related. Build a repertoire of behaviour that keep you motivated without needing to spend a slew of dough or eating some for that matter!

Final Word – Just because some experts tell you losing weight is harder to do these days doesn’t mean you need to throw up your hands and throw in the towel. Don’t give up and work on small changes that add up. In the process learn to enjoy your food and activity more. Tune out the negative nellies and know that you can do better when you’re aware of these modern day barriers. Kick them to the curb! So go on, take your lifestyle by the horns this fall in a positive direction!

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Posted in Eating Vortex, Edit-Storial By A Foodie, Nutrition News, Who's Zoomin' Who?? | No Comments »

Tabling the Food Label, Time to Weigh In

August 5th, 2015 No Comments Tags: , , , ,

Anyone who has followed me on T & T and read my book has heard me proclaim “awareness is bliss” many times. Having a deeper knowledge of what’s in your food whether it be packaged goods or restaurant food is essential when you’re trying to eat better or get a handle on your handles. In fact in Chapter 7 of Skinny on Slim I suggest fab 4 (not 44) changes to make with your diet. Getting in the habit of reading food labels is one of the fab 4 suggestions.

A mammoth study was conducted at Washington University looking at people’s label-reading habits and their impact on weight loss and weight control. They found that subjects who lost the greatest amount of weight habitually read the Nutrition Facts table on food products. This shows us that knowledge is power – we do better when we know better.

You may recall that Health Canada surveyed Canadians about food label proposed changes last year that I generally agreed with. However this year they revised what they proposed on the food label. This will go to Gazette 1 with a comment period by August 26, 2015. I was rather blunt with my feedback on these latest suggested changes in my post entitled “Proposed Food Label Changes: Good from Far but Far from Good!” It is rare for Health Canada to make such sweeping changes to the label, you’d think there was an election coming… Food labels can be consumers best friend by providing an array of important nutritional information, so I take this opportunity to weigh in very seriously and I hope you do too.

In short I do not agree with two aspects of their proposal:

Getting Wise with the Serving Size?
Health Canada is proposing to standardize the serving size on the label. When it comes to comparing nutritional information of similar products, this makes things a lot easier for consumers – I agree with that aspect of their proposal. What I am concerned about is that they’re basing servings on usual intakes. Usual intakes of whom you ask, well that would be usual intakes of men. I have 2 problems with this maneuver. The first is the fact that in general (aside from teenage boys and athletes) men’s requirements are higher than the rest of the population. This would miscue more than half of the population of Canadians, a majority of whom are already overweight or obese. Next, more than 60% of Canadians are either overweight or obese so it is my assumption that they’re eating more than they should, so making this change would display usual intakes of men, a majority of whom are eating too much. This makes no sense to me whatsoever.

I feel dismayed at times that we already have an obesity epidemic and diabetes epidemic on our hands and I become very concerned what this change of serving size (if it goes through) would do for public health. What is your interpretation of what a proposed standardized serving size mean to you? Consumer perception is key. Other experts I know feel these usual intake estimations are too large and worry as well. It’s vital we all weigh in during this process, make your voice heard and take part!

Proposal of Sugar Hits a Sour Note
One of the suggestions was around added sugar so consumers could ascertain how much is in a product. You probably already heard that many notable health organizations such as the WHO and Heart & Stroke Foundation have made public recommendations to encourage consumers to eat less added sugar. The old adage “a sugar is a sugar is a sugar” no longer applies due to the alarm bells sounding on added sugar.

This iteration of Health Canada’s label proposal did NOT include displaying added sugar on a separate line on the label, when last year they suggested it. This one change would make it easy for consumers to know this info. When so many highly respected groups are cautioning us to reduce this, why would Health Canada not be taking the guess work out by simply listing it? Their current recommended change on the label makes it even more confusing to figure out how much added sugar is in a product. What’s your take on it?

It Takes A Village…
So folks DO take the time to weigh in prior to the August 26, 2015 deadline of what YOU think of this iteration of what is being proposed on food product labels. It can take a village or a country to weigh in for the betterment of our health and for generations to come.
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Posted in Eating Vortex, Foodie Fundamentals, Nutrition News, Policy for the People, Who's Zoomin' Who?? | No Comments »

Proposed Food Label Changes – Good From Far BUT Far From Good

June 12th, 2015 1 Comment Tags: , , ,

Mandatory food product labelling in Canada was introduced many years ago. At a glance the Nutrition Facts panel and Ingredient List allow consumers to learn about what’s in the food they choose. Not all countries have mandatory food package labelling, so I feel lucky that Canada has this. Spoiler Alert! …. this information is still needed for restaurant food given consumers are eating out more than ever mounting a significant proportion of our intake. I have written in my ebook and this blog that awareness is bliss, simply put, people will do better when they know better.

The Nutrition Facts table has come under much scrutiny as it potentially confuses consumers. There was a public consultation on this last year and today Health Canada has announced this Canada Gazette 1 proposal of changes to the label. There is a 75 day response period where Canadians can provide comments on their proposal before it goes to the Canada Gazette 2 stage.

As I sat to pen my thoughts on Health Canada’s proposed changes to the food label, the skies became dark, thunder rumbled and rain teemed down. Here’s an overview of the main proposed changes that I feel Canadians really care about outlined in Dietitians of Canada’s press release:

  • Mandatory standardized serving sizes for the Nutrition Facts table
  • Improved legibility of the Ingredients list on the label with consistent placement for allergen information
  • Sugars grouped together in the Ingredient list plus a %Daily Value for total sugars in the Nutrition Facts table
  • Updated % Daily Values to reflect the most recent nutrient recommendations
  • An exemption for requiring a Nutrition Facts table on pre-packaged vegetables and fruits before making a Health Claim

Here are my preliminary thoughts:

Uniform Serving Size
Standardizing serving sizes is a great idea. This will make comparing various brands easier. I cannot stress enough, though, that we need to get this right.  We live in an era with multiple health epidemics – namely obesity and diabetes. If Health Canada rounds UP the sizes too much I fret what message this will give to consumers about diet quantity. I was at the Dietitians of Canada conference last week and an RD friend and colleague of mind said the company she works for is worried about this as some of the proposed serving sizes are too large. When big food industry is worried, then I become increasingly worried….

Sour About Sugar Labelling
In last year’s consultation with Canadians the notion of having an extra line on the Nutrition Facts table to highlight added sugar was a fabulous idea. Sadly though, this did not make the cut in today’s recommendation. What they have proposed appears more confusing to me as an RD and probably to consumers at large.

Firstly, cutting back on added sugar has been raised as an issue by none other than the World Health Organization and the Heart & Stroke Foundation suggesting no more than 6-12 teaspoons of added sugar daily. Our current labels AND the proposed labels make it impossible to discern the amount of added sugar in any product.

Right now the ingredient list positions ingredients from most to least by weight. Consumers can review that to get an idea what the product is made of. In terms of sugars in various forms they are scattered among the list based on amounts. What has been proposed is to group them all together in a bracket in the list. That is all fine and good to do this but consumers still don’t know how much added sugar is actually in the product. I fret for a product like milk which has natural lactose that people might cut back because they’re not really sure.

Also, adding a % Daily Value after sugar on the panel sends me the message “…that although 15% might be deemed as “a lot” I can have more to make it to 100%…” when this is the last thing we want consumers to think. If consumers are told simply by WHO and HSF to eat no more than 6-12 teaspoons of added sugar each day throw them a bone and help them discern this without the need to play Where’s Waldo? making it impossible to figure out. At least in Where’s Waldo? you can eventually find him, on the label you have no clue whatsoever….

What Can YOU DO?
Take advantage of the comment period and weigh in on these recommendations by August 26, 2015 when our window of opportunity closes. Don’t lose heart!

I love our country but it’s times like these I find myself saying “OH Cana-DUH”! Let’s get this right, shall we?

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Posted in Foodie Fundamentals, Francy Rants, Policy for the People | 1 Comment »

Loving Lunch a Bunch this #NutritionMonth

March 18th, 2015 No Comments Tags: , , , , , ,

I’ve been following the Dietitians of Canada theme of eating well at work as we sing along ‘Eating 9 to 5!’ throughout March, which is Nutrition Month. Statistics show that some love it and some leave it – 37% of Canadians say they prepare lunch at home while 36% admit to skipping it – good grief. If you want any hope to charge through the afternoon it’s a good idea to plug in your battery with nutrient rich choices. You don’t want to end up like Dilbert and be asleep in your cubicle in the afternoon, do you?

Here are top tips to help you get good grub in your tummy at lunch to revitalize your workday:

1. Give your lunch bag a one-two punch! Perk up your packed lunch with four tasty energizing options.

You’ll love these quick, simple and tasty make-and-take lunches:

  • Layer black bean dip, avocado and peppery arugula on a rustic whole-grain baguette for a simple sandwich with big flavour.
  • Pack hard-boiled eggs, cheese, fresh veggies, a few olives and whole-grain crackers for a super snack-like lunch.
  • Mix lentils, roasted sweet potato and red peppers, quinoa and a drizzle of lemony dressing for a protein-packed salad bowl.
  • Toss light tuna, snow peas and grape tomatoes with leftover whole grain pasta, basil-filled pesto and a pinch of chili flakes – this dish is great cold or heated.

2. Lunching at work? Think outside the cubicle. Start a healthy lunch club.

Want a healthy homemade lunch at work but don’t have time to make it? Form a lunch club with co-workers and take turns making and bringing a nutritious lunch.

Keep it simple with a salad, soup or sandwich club. You could also have fun with weekly themes, like cuisine from different cultures or dishes featuring specific nutrient-rich ingredients, such as legumes, cheese, barley or colourful vegetables.

Whether it’s daily, weekly or monthly, a workplace lunch club lets you enjoy a healthy homemade lunch and share good eating habits with your colleagues.

3. No time to pack lunch? Navigate the food court or cafeteria with dietitian-approved tips.

I spy with my little eye something that is healthier:

  • Want salad satisfaction? Choose dark leafy greens, colourful veggies, protein-packed legumes (beans, peas and lentils) and whole grains such as barley or quinoa. Drizzle dressing lightly.
  • Love pizza? Get a thin whole grain crust, load on the veggie toppings, stick to a single layer of cheese and steer clear of salty, high-fat meats.
  • Craving a sandwich? Choose whole grain bread. Double up on veggies. Skip deli meats – go grilled instead. Get spreads on the side and use just a little.
  • Satisfied by stir-fries? Ask for extra veggies and less sauce with your chicken, tofu or shrimp stir-fry. Choose brown rice instead of white.

4. Eating out at work? Make better choices with expert tips from dietitians.

Keep dietitians’ tried-and-true tips in mind when you’re eating out:

  • Downsize it. Ask for half-portions or save part of your meal for tomorrow’s lunch.
  • Choose steamed – or baked, broiled, grilled or roasted – instead of fried.
  • Double up on veggies. Choose leafy green salads or cooked veggies for sides. Pile veggies on your wrap, pizza or burger.
  • Don’t get too saucy! Salad dressings, spreads and sauces can add a lot of fat, calories and sodium. Get them on the side and use just enough for flavour.

Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2015.ca.

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Awareness is Bliss on Menu Labelling, Headway to Enlightenment

November 26th, 2014 3 Comments Tags: , , , ,

Did you hear that the FDA announced new requirements of chain restaurants, movie theatres and pizza parlours to post calories on their menus of their food and drink offerings? Did you hear the alleluia chorus that followed, “fa la la la la, la la la la”?! That’s a little something more to be thankful for this US Thanksgiving week.

In Canada and the US consumers have been accustomed to having access to the ingredient and nutritional information on food package labels for more than a decade. You might have heard about plans to improve this back in July. This information needs to be available for consumers for ALL food they access whether from a food package or a fast food outlet. Don’t you think?

Data shows that consumers now eat out more and more. About a third of the calories consumed come from outside of the home. That’s a significant proportion of energy eaten blindly without a clue of what’s in it.

I have written many times and explain in my ebook Skinny on Slim The Little Black Dress of Diet Books that awareness is bliss. When we know better we do better. I have been in line in a coffee shop in the US and changed my order because I didn’t realize how energy dense the choice I was about to make was. Consumers deserve to know. On the flip side, it has been shown that restaurant outlets will reformulate their products when they need to reveal these nutritional nuggets to the world, hmmmm.

I strongly believe that just fessing up to the calories in offerings is not good enough. They need to disclose the SAME information the food package industry has provided us for years. Revealing the calories is the first step down a long road to consumer enlightenment. In this era of technology why not create an app for that!

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Posted in Eating Vortex, Policy for the People, Who's Zoomin' Who?? | 3 Comments »

Idaho Harvest

October 1st, 2014 No Comments Tags: , , , , , , , ,

Idaho
Gotta go
Just to try
Beloved potatoes!

Always in style
So versatile
Enjoy any time
Conscience reconcile!

Good for you
Side dish or stew?
Vitamins & minerals
Plus fibre too!

Farmers field
A lot of yield
Have to say
Such a big deal

Hospitality
Generosity
Honest and true
From everybody

Idaho
Potato
Cherish the land
Now I know…

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A Starchy Reception & Misconception

September 29th, 2014 No Comments Tags: , , , ,

I’m attending a starchy reception today. Really! I am flying hither to none other than Idaho for the potato harvest, hosted by the Alliance for Potato Research and Education. Boy am I lucky, talk about Spudnik Love!

I have had potatoes on the brain of late, so I adorned an Indian Summer BBQ with my favourite roasted spuds that are even better than those served at the Publican Restaurant in Chicago, MmmMmMmMmmmm.

There have been starchy misconceptions about the healthfulness of these uber-tubers. They may have been in and out of vogue over the years but they have always been a staple in my home. Good nutrition is ALWAYS in fashion! One medium sized tater is a good source of fibre, vitamins C, B6 and potassium with a large dollop of taste satisfaction that we all crave. Be mindful of how they’re prepared.

If you’ve been doing the proverbial dance of the veils with Mr. Potato-head, give in already! Potatoes are a favourite no matter your age, delish and economical: a perfect combination to keep this staple served up every season!

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Colour Your World

September 12th, 2014 No Comments Tags: , , , , , ,

Don’t you just love watching the leaves turn colour this time of year? As Mother Nature colours our world, consider adding more colour to yours… on your plate and in your lunch bag. The rainbow of fruits and veggies add a wide array of nutrients with health sustaining benefits that really taste great!

What’s Up Doc? – Add veggies to your lunch bag such as a bunch of crunchy carrots.

Paint the Town Red – Make a tantalizing tomato sauce batch to stir things up a bit.

Get Green with Envy – Steam some raging rapini to perk up your dinner repertoire.

Be a Purple People Eater – Enjoy purple plums in season as a perfect snack or meal accompaniment.

Orange is the New Black – Whip up an old orange smoothie to enjoy as a snack or with a muffin for a fast breakfast.

The healthfulness of these colourful foods elevates them to the super food stratosphere while tantalizing your tastebuds… not to mention, they fill you up. Paint your own impressionist creation at meals and snacks to please all of your senses and ratchet up your nutrition.

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