Katina's Nutritional Coaching Corner

By: Katina Sayers

Nutrition in the News: 2022 Food Trends & Predictions 

(Source: Whole Foods Markets) 

Every year in anticipation, I look forward to the Whole Foods “Next Big Thing” list to learn about food trends for the upcoming year. Put together by the WFs Trends Council, this list takes into consideration buying trends from the previous year and product sourcing, and then predictions are based on the experience and expertise of the Trends Council.  

Let’s take a look at the predictions for 2022: 

1. Produce from Ultra-Urban Farming – a type of farming that relies on urban greenhouses, rooftops, and renewable energy that gives local farming and food new meaning. Produce is then sourced out to local urban grocery stores. 
2. Yuzu – a tangerine-sized citrus fruit with a lemon-lime flavor, cultivated mainly in China, Korea, and Japan. Used most often as an accent flavor in soups, salads, noodles, and fish. The best chefs and cooks will include this in their recipes in the New Year. 
3. Reducetarianism Foods – refers to a style of eating for the plant-curious. No need to completely cut out all animal products, but rather work on reducing meat, dairy, and eggs. Katina’s suggestion: get more protein from plants. Meatless Monday is the perfect day to give it a try.  
4. Hibiscus – if you’re a tea drinker, you probably already know this type of tea, but in 2022, look for it in fruit spreads, yogurts, and other craft beverages. It’s a great source of vitamin C and might just turn out to be the flavor of the year! 
5. Buzz-less Spirits – the pandemic ushered in a new way of living in the world, and for many Gen-X’ers and Millennials, isolation led to “dry-solation.” The no-alcohol spirits category is booming right now and is expected to continue to expand. Say goodbye to O’Douls or more boozy drinks, and try Athletic Brewing or Tost, or better yet, make your own mocktails at home. 
6. Grains that Give Back – common agricultural methods tend to strip and deplete the soil of minerals and necessitate a rotation of crops to protect the land. In 2022, look for new kinds of grains that either renew or protect the soil. Kernza and fonio are grains that “give back” and can grow in extreme environments. Grains, in general, can help lower cholesterol and decrease colon cancer risk. (To learn more about fonio, see article below, "Say Hello to Fonio.”) 
7. Sunflower Seeds – packed with protein and unsaturated fats, sunflower seeds are making their way into allergy-free products (ideal for school snacks). Look for sunflower seeds ground into sun butter (a great alternative to peanut butter), non-dairy frozen desserts, crackers, non-dairy beverages, and other snacks. Can be eaten raw or toasted.   
8. Moringa – this beautiful green powder is a popular herbal remedy used primarily in India and Africa that is now popping up in smoothies, sauces, baked goods, frozen desserts, and protein bars in 2022. It follows in the footsteps of matcha and can be used much in a similar way.  
9. Functional Fizz – soda drinks are usually associated with beverages that are devoid of nutrients (and high in sugars), but new Functional Fizz drinks are infused with ingredients to improve gut health (such as pre-and probiotics), immunity, and gut health.  
10. Tumeric – this anti-inflammatory spice (and also a popular supplement) is gaining even more popularity in packaged foods such as cereals, sauerkrauts, and plant-based ice cream sandwiches (try adding it to your rice to make “golden rice”) in 2022.  

Katina’s Trend Prediction: A demand for cleaner (i.e., less ingredients and fillers) and better-tasting sports nutrition. Look for the UP2U product line, an NYS-based company to fit the bill. 

Winter Soup: Slow Cooker Beef & Lentil Minestrone 

(Source: Run Fast, Cook Fast, and Eat Slow: Quick-Fix Recipes for HANGRY Athletes) 

Cook time: in the slow cooker – 4 hours on high or 8 hours on low; if using an Instant Pot, 25 minutes using manual high-pressure setting 

Prep time: 15 minutes 

Servings: 6 

Ingredients: 

• 2 tbsp olive oil 
• 1 pound ground beef (preferably grass-fed) 
• 3 carrots, peeled and chopped 
• 3 celery stalks, sliced 
• 1 large yellow onion, chopped 
• 2 tsp dried oregano 
• 2 tsp fine sea salt (reduce in half if your broth is not low-sodium) 
• 8 cups low-sodium vegetable broth 
• ¾ cup green lentils, rinsed 
• 1 can (14.5 ounces) diced tomatoes 
• 3 cups chopped kale 
• Pasta, for serving 
• Parmesan, for serving (optional) 

Directions: 

1. Set your slow cooker or Instant Pot to thesauté setting and add the oil and meat. Sauté until the meat begins to brown, using the wooden spoon to break into bite-size pieces, about 5 minutes. Add the carrots, celery, onion, oregano, and salt, and sauté for 5 minutes. 
2. Add the broth, lentils, and tomatoes. Set the slow cooker to low for 8 hours or high for 4 hours. (Alternatively, if you’re using an Instant Pot, this recipe can be cooked for 25 minutes using the manual high-pressure setting.) 
3. Cook the pasta in a separate pot according to the package directions. Drain and set aside.
4. Check that the lentils are soft. Just before serving, stir in the kale and cook until wilted. Taste and add salt and pepper, if needed.
5. Place a small serving of pasta in each soup bowl. Ladle the soup on top. Spring with Parmesan (if using) and serve.
6. Store the leftover pasta separately from the leftover soup to prevent the pasta from soaking up all the broth. 

Cooking Notes: can be made GF and DF by using GF pasta and eliminating the Parmesan or using a vegan alternative.  

Say Hello to Fonio, Your Favorite New Whole Grain 

(Source: Cooking Light) 

Fonio is an ancient grain with roots from West Africa that is increasing in popularity here in the US. Having a similar appearance to couscous or millet, fonio is naturally GF and vegan and packed with nutrition. Per half cup, fonio provides: 

170 calories 

2 g protein  ** comparable to rice 

0.5 g fat 

0 g sugar 

39 g carbohydrates 

4% daily value of fiber and iron 

Beyond this, it has significant amounts of B vitamins and provides iron, copper, zinc, and magnesium. Fonio is categorized as a whole grain which makes it a great tool for weight management and gut health.  

Fonio is very versatile and cooks similar to other grains – use a 2:1 ratio of water to grain and boil for 1 minute and then cover undisturbed for 4 minutes. Fluff with fork. Eat it plain or add-in to salads, soups, stews, grain bowls with other veggies, or transform it into bakery items such as muffins, cakes, and bars. 

(Photo Source: Healthline.com and Today.com) 

Foods that Might Help You Lose Weight in the New Year (or just say “NO” to diets in 2022 and do this instead)

The New Year is typically the time of year when my business is booming with new clients looking for nutritional support to lose weight, especially athletes who want to maximize their power to weight ratio as the new race season approaches. Weight loss is one of the most complicated services I provide due to the concept of bio-individuality, that is, what works for one person may not work for the next person because we all have different biochemistry. There are some common strategies I utilize and then after that, I have other tools in my repertoire to ensure progress. However, if you’re one of those people who don’t believe in diets and just want to make some healthy changes to your diet, then check out these tips to help you lose weight: 

1. Eat more protein (animal or plant-based or a blend of both). 
2. Avoid or don’t buy sugary foods. 
3. Eat fiber-rich foods (THINK: beans, nuts/seeds, grains, fruits, and veggies). 
4. Eat more meals (or most of your meals) at home – cook from scratch or have healthy meals delivered to your front door. 
5. Make sleep a priority – make a sleep schedule for yourself just as you would for a child. 
6. Make savvy food swaps to reduce fat, cholesterol, and sugars. 
7. Drink more water, let me repeat this -- drink more water! 
8. Try eating at a certain time and stick to the schedule on a regular basis. 
9. Eat without distractions, and slow down and enjoy your food. Actually taste your food! 
10. Meal plan for a few days, weeks, or months; use your meal plan as your “road map” to reach your healthy weight destination; included in this process is meal prepping and batch cooking so you can create well-portioned meals. Don’t leave anything to chance. 
11. Do something healthy to minimize stress (keep on running with friends and loved ones!). 
12. Use mindful eating practices – honor hunger and fullness to eliminate mindless eating and snacking. 
13. Think about the reasons why you want to lose weight. How will it benefit you? How will you feel once you reach your goal? 

About Katina: 

Katina Sayers, Ed.D., is the owner of Katina’s Nutritional Coaching Corner. She has an extensive background in health and education that began with degrees in exercise physiology, health and physical education, community health, and culminating with a doctoral degree in curriculum and instruction. She completed her Integrative Nutrition and Health Coaching Certification, from the world's top nutrition experts, at the renowned Institute for Integrative Nutrition (IIN). She is a 5-time national medalist and competitive off-road cyclist and duathlete who can be seen on almost a daily basis riding and running the hills and trails in and around Tully Valley. She relies on a well-rounded diet to fuel her athletic adventures. You can contact Katina for nutritional coaching at: ksayerswalker@gmail.com.