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Food for Thought: GenoPalate February Newsletter

Food for Thought: GenoPalate February Newsletter

Just Discovered


These recently published nutrigenomics studies reveal interesting information about how our genes affect the way we process food. Read on to learn more about the newest discoveries in nutrition.


Now that it is a month into the new year, many people start to reevaluate the goals that they made in January. For many, weight loss was top of mind. Some turned to a fad diet, while others aimed to find a sustainable approach. 

While chewing your food is not a new concept, a recent study looked into the impact that thoroughly chewing your food can have on weight loss. The study found that by chewing well, it could potentially help prevent obesity and metabolic syndrome. Diet-induced thermogenesis (DIT) is the increased heat that is generated after eating food, which increases the energy expenditure. When done during meals over time, the cumulative effect of the energy expenditure would be substantial. 

While there are many benefits to slowly chewing and enjoying your food, increased energy expenditure may also be one of them. You can read more about the study here



Fast Fact: 


We are often told to fill our plates with non-starchy vegetables, including those cruciferous vegetables, but why are they so important? Vegetables such as cauliflower, Brussels sprouts, broccoli, and kale all contain dietary fiber and a special compound called glucosinolates that has been shown to be beneficial for heart health, blood sugar control, and have been associated with a reduced risk of cancer. 



You’ve Got Questions? We’ve Got Answers! 


Q: I often need a snack before going to bed, what are some options that won’t negatively impact my sleep?


A: Great question! It is not always when you eat that impacts sleep but more so about what you are eating. However, if you have the option, giving your body an hour or two before bed to digest is typically best. 


It is important to choose foods that contain protein, fiber, and healthy fats to assist with blood sugar management. Additionally, some nutrients that have been found to support sleep are magnesium, tryptophan, and melatonin. A few foods that can be beneficial for sleep are almonds, walnuts, tart cherries, and greek yogurt. 



Trends for Foodies


Discover the hottest trends in the food industry that affect the way we look at—and eat—food!


You’ve probably heard of oat milk, coconut milk, almond milk, and even pea milk. But have you heard of potato milk? This potato-based drink is made by blending potatoes and grapeseed oil to form a creamy milk alternative. 


So why tap into potatoes to make milk? Well, growing potatoes is a highly sustainable option and has a much smaller climate footprint. Additionally, potatoes are an allergen-friendly option when looking for a milk substitute.


While potato milk is not currently found in the United States, it likely won’t be long until we can find it here too. If you’re feeling adventurous in 2022, keep an eye out for potato milk



Fast Fact: 


Garlic is commonplace in many recipes across the globe due to its signature flavor. Did you know, it has multiple benefits beyond its potent flavor? It contains vitamins B, C, manganese, selenium, iron, copper, and potassium. Most importantly, it is a source of allicin which gives garlic its medicinal properties. 



What’s Cooking?


Each month, we will be highlighting a few seasonal recipes. Happy cooking!


If you’re looking for a creative way to get in your omega-3s, this salmon curry puts a fun spin on a Thai curry and it is even done in one pot! 


Nutrition:

Servings: 6

Serving size: 1 serving 

Calories: 371

Fat: 21.8g

Carbohydrates: 20.9g

Fiber: 3.5g

Protein: 22.7g


If a protein-packed sweet snack is on your radar, try out these peanut butter chickpea muffins! 


Nutrition:

Servings: 10

Serving size: 1 serving 

Calories: 219

Fat: 11.6g

Carbohydrates: 26.5g

Fiber: 3.8g

Protein: 7.1g




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Updated on
Photo of Frankie O'Brien

Written by:

Frankie O'Brien, MS, RD, LDN

Registered Dietitian

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