0:02

Whole grain breads are great, but

0:05

there are just certain things that

0:07

call out for fluffy white bread,

0:09

like French toast or old school

0:11

grilled cheese. And I

0:13

just discovered something that makes me feel

0:15

better about indulging in these treats a

0:17

little more often. I've talked before about

0:19

the benefits of resistant starches. They taste

0:22

and feel like starch in your mouth,

0:24

but they act like fiber in your

0:26

gut. And now Hero Bread

0:28

has figured out how to leverage the

0:31

benefits of resistant starch to create soft,

0:33

fluffy, delicious breads, tortillas,

0:35

and buns that are

0:37

high in fiber, lower in

0:39

calories than most breads, and

0:42

they have 5-10 grams of protein per serving.

0:44

For those who pay attention to net carbs,

0:46

these products have between 0 and 1 gram

0:48

of net carbs per

0:50

serving. If you've been disappointed by

0:53

low or smart carb products in the past,

0:55

and I know I have, you

0:57

need to give these a try. These are a whole

0:59

different animal. Visit

1:01

Hero.co and use the

1:03

code DIVA at checkout and you'll get 10%

1:06

off your first purchase. That's

1:09

H-E-R-O.CO with

1:12

the code DIVA for 10% off

1:14

your first order. Hello

1:22

and welcome to the Nutrition Diva podcast.

1:24

I'm your host, Monica Rheinagel. And

1:27

unless you're very new around here, you

1:29

already know that, in my opinion, eating

1:31

more fruits and vegetables is one of

1:34

the simplest and most effective things you

1:36

can do to upgrade your overall nutrition.

1:39

I don't even really care what kind of vegetables

1:41

you eat, although in my book

1:43

you do get extra points for eating a

1:46

nice variety of different veggies. And

1:48

I also don't particularly care how you prepare

1:51

them. It is true

1:53

that different ways of cooking vegetables may

1:55

decrease the amount of various nutrients. Cooking

1:58

vegetables in water or or steam, for

2:00

example, can leach out some of

2:03

the water-soluble nutrients. But

2:05

the truth is that even

2:07

fresh produce starts losing some of

2:09

its nutritional value as soon as

2:11

it's harvested. The longer it's

2:14

been sitting in your fridge or

2:16

your grocer's bridge, the

2:18

greater those losses may be even before

2:20

you start cooking it. But

2:22

take heart, no matter how many

2:25

nutrients may have been lost in

2:27

storage or transport or during cooking,

2:30

there are still plenty left. And

2:32

it may also reassure you to know that

2:34

the guideline to eat five servings of vegetables

2:36

every day takes those inevitable

2:39

nutrient losses into account. So

2:42

rather than worry about which style

2:44

of cooking preserves the most

2:46

nutrients, I recommend cooking

2:48

your veggies however you like them best,

2:50

because those are the veggies you are

2:52

more likely to eat. And in the

2:54

long run, that'll probably have a bigger

2:56

impact on your nutrient intake than the

2:58

cooking method. But if

3:01

you are trying to eat more produce, the

3:03

first step is to buy more

3:06

produce when you shop. I've noticed

3:08

that most people tend to

3:10

under-shop in the produce department.

3:13

They toss a head of lettuce, a stalk

3:16

of broccoli, a bag of carrots into the

3:18

cart, and then they move on. But hang

3:20

on a second. We're supposed to be

3:22

eating five servings of veggies a day.

3:25

If you're shopping for two people and

3:27

you go to the store twice a

3:29

week, then you should have something like

3:32

35 servings of vegetables

3:34

in your cart. Now,

3:36

of course, you probably eat some percentage of your meals

3:38

on the road, but you get my point. As

3:41

a general rule, vegetables

3:44

should take up about half of the real

3:46

estate on your plate. So logically,

3:48

this means that veggies, whether they

3:50

are fresh, frozen, or canned, should

3:53

be about half of your grocery order.

3:57

Now, there is a potential downside

3:59

to buying. more fresh produce and

4:01

that is that it increases the chances

4:04

that food may spoil Before

4:06

you have a chance to eat it

4:08

and that's definitely not what we're after

4:10

for one thing It's a waste of money

4:13

and secondly all the food

4:15

that ends up in our landfills Creates

4:18

greenhouse gases as it decomposes

4:20

according to the United Nations

4:22

if food waste were a

4:24

nation It would be

4:26

the number three global greenhouse gas

4:29

emitter after US and China So

4:33

in my house reducing food waste is

4:35

as big a priority as eating more

4:37

veggies and there is just

4:39

nothing worse than opening up that crisper drawer and

4:43

Finding that $20 worth of

4:45

fresh produce has now been transformed into

4:47

some very expensive compost Plus

4:51

now what are you gonna have for dinner? And

4:53

that's why I was excited about the introduction

4:56

of a new food technology that can dramatically

4:59

Reduce food waste by extending the

5:01

shelf life of fresh produce

5:04

Walmart's black and unlimited platform is making it

5:06

easier than ever to support black-owned brands when

5:08

you go to walmart.com/black and unlimited You'll not

5:10

only get to shop products from black-owned brands

5:13

But also learn about founders like Janelle Stevens

5:15

of Camille Rose which specializes in products for

5:17

naturally curly hair or the Alison Devon Sound

5:19

her of tea spressa and there are many

5:21

more awesome products that you have yet to

5:23

discover It's all easy to find with Walmart's

5:25

black and unlimited platform join in on celebrating

5:27

black brands today and every day at Walmart

5:30

We are black and unlimited visit walmart.com/black and

5:32

unlimited to discover more. That's walmart.com/black and unlimited

5:36

If you're considering the pros and cons

5:38

of different cookware brands You should know

5:40

that made in has more of the

5:42

pros pros like Tom Calicchio Nancy Silverton

5:44

Brooke Williamson and many other professional chefs

5:46

who all trust their cooking to made

5:49

in cookware Fact is made in has

5:51

a long-standing relationship with professional chefs The

5:53

company evolved from a 100 year

5:55

old kitchen supply business and works

5:58

with multi-generational makers to craft each

6:00

piece. They make exactly what demanding

6:02

chefs are looking for, including a

6:04

wide selection of curated products, from

6:06

carbon steel to stainless clad, plus

6:08

plateware, glassware and more. But perhaps

6:10

the biggest pro is that Made

6:12

In is sold online and delivered

6:14

to your door, all for a

6:16

fraction of the price of other

6:18

top brands. If you want to

6:20

take your cooking to the next

6:22

level, invest in Made In Cookware.

6:24

Once you try it, you'll be

6:26

pro Made In too. For full

6:28

details, visit madeincookware.com. That's M-A-D-E-I-N

6:31

cookware.com. A

6:35

peel is a very thin

6:37

coating of food safe ingredients

6:39

that are derived from grape seed. And

6:42

it's applied or sprayed on

6:44

by growers or distributors to

6:46

the outer skin of citrus, apples,

6:49

cucumbers, avocados, and other fruits

6:51

and vegetables. And it's

6:54

used on both conventional and organic produce.

6:57

This thin coating helps to slow

6:59

down moisture loss and that keeps

7:02

the produce plump and crisp. And

7:04

at the same time, it protects

7:06

the produce from oxidation. It's

7:09

completely edible. It doesn't even

7:11

have to be scrubbed off or otherwise

7:13

removed. It's tasteless, odorless,

7:16

and practically undetectable.

7:19

Except for the fact you

7:21

will notice that your produce will stay

7:23

fresh for much longer than it would

7:25

otherwise. Now, a

7:27

peel won't protect produce forever. Eventually,

7:31

even treated fruits and vegetables will

7:33

wither or brown. But

7:36

this is a product that can really

7:38

help in the fight against food waste.

7:40

Not to mention my campaign

7:42

to get you to eat more vegetables. And

7:45

I also love that it reduces

7:47

the use of plastic in food

7:49

packaging. But

7:51

lately, there have been some concerns about

7:54

the safety of a peel.

7:56

And these have been stoked

7:58

largely by alarmist bloggers and

8:00

influencers, writing scary headlines about

8:02

the poisoning of the food supply.

8:05

Viral photos of documents that supposedly

8:07

list the safety hazards of this

8:10

product have been circulated around the

8:12

internet. However, these

8:14

documents were actually referring

8:16

to a household cleaning product that

8:19

has a very similar name, but

8:21

absolutely no relation to this product.

8:25

Look, appeal is the product

8:28

of food technology. And there

8:30

are people who are very

8:32

suspicious about technology

8:34

in general. Ingredients

8:36

with long chemical names are

8:38

automatically suspect, even when those

8:40

long chemical names turn out

8:43

to be completely harmless compounds or

8:45

even nutrients, even

8:48

when those compounds are

8:50

not actually present in the final

8:52

product. I do

8:54

appreciate the consumer watchdog

8:57

ethic that alerts consumers

8:59

and holds companies accountable

9:01

for legitimately unsafe practices.

9:04

And I think we've all seen

9:07

enough examples to know that corporate

9:09

interests when forced to choose

9:11

between profit and public welfare

9:14

cannot always be counted upon to

9:17

do the right thing. So when

9:19

charges like this are leveled, I

9:22

try to go in with an open mind,

9:24

but as far as I can see

9:26

here, appeal does not

9:29

pose any risk or danger to

9:31

your health or to your nutrition, and

9:34

it provides a real and

9:36

meaningful benefit to consumers and

9:38

growers, not to mention the

9:40

environment. To the extent that

9:42

this fear mongering has reached your inbox

9:44

or your news feed, I think

9:47

you can safely cross this one off

9:49

your list of things to worry about

9:52

and get back to eating those fruits and

9:54

vegetables. Also, before we wrap

9:56

up, I wanted to invite you to join me

9:59

for an informal session that I'm

10:01

holding on December 14th to

10:03

share what's new with the

10:05

Weigh Less program. This is my

10:07

group coaching program for sustainable weight

10:09

management. Enrollment for

10:12

that program will be reopening

10:14

this weekend and I'm excited

10:16

to tell you more about

10:18

the newest developments. So details

10:20

for attending that are at

10:22

weighless.life.info. If you have

10:24

a question you'd like me to answer in

10:26

a future episode you can email it to

10:28

me at nutrition at quickanddirtytips.com. You can

10:31

also leave me a message at 443-961-6206. Nutrition

10:37

Diva is a Quick and Dirty

10:39

Tips podcast supported by a wonderful

10:41

team including Brian Getges, Nathan Semes,

10:43

Davina Tomlin, Holly Hutchings, Morgan

10:45

Christensen, and Cameron Lacey. Thanks to all

10:47

of them and thanks to you for

10:50

listening. Walmart's

10:57

Black & Unlimited platform is making it easier

10:59

than ever to support Black-owned brands. When you

11:01

go to walmart.com/black and unlimited, you'll not only

11:03

get to shop products from Black-owned brands, but

11:05

also learn about founders like Janelle Stevens of

11:07

Camille Rose, which specializes in products for naturally

11:09

curly hair, or the Alison Devon, founder of

11:11

Teespresso, and there are many more awesome products

11:13

that you have yet to discover. It's

11:16

all easy to find with Walmart's Black &

11:18

Unlimited platform. Join in on celebrating Black

11:20

brands today and every day at Walmart.

11:22

We are Black & Unlimited. Visit walmart.com/black

11:24

and unlimited to discover more. That's walmart.com/black and

11:26

unlimited.