Craving Chocolate?

Posted on February 14, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

My dad’s side of the family all has one thing in common: A love for chocolate. Every birthday party, family gathering, or candy bowl always has something chocolatey and sweet. Whether it be a chocolate cake, brownies, chocolate candies, or chocolate pudding, chocolate desserts always abound!

Stress Eating

Do you crave chocolate? There is a medical reason why. (photo credit: BigStockPhoto.com)

And, it is Valentine’s Day so even those that don’t crave it can celebrate chocolate today!

But it’s not just my family that loves chocolate. I’m sure we all know someone who loves chocolate, and maybe it’s even ourselves! Did you know that there are actually health-related reasons for our chocolate cravings? Read on to find out more!

There are many reasons that we often find ourselves with a craving that can only be satisfied with chocolate. This is because chocolate provides certain nutrients that help to alleviate some of these causes for those cravings.

  1. Craving sugar
  2. Magnesium deficiency
  3. Hormonal changes
  4. Low blood sugar
  5. A chocolate-eating habit
  6. A drop in mood

When it comes to choosing chocolate to use in a recipe or nibble on, there are a few things to keep in mind. According to registered dietician Tracee Yablon Brenner, raw cacao or dark chocolate are the best options. This is because they contain the highest concentration of polyphenols and antioxidants, both of which provide many health benefits. It is recommended that you choose chocolate that is at least 70% cacao!

So, now you know. Your chocolate cravings actually happen for a reason, and if you choose your chocolate right, it can actually satisfy that craving while providing you with some health benefits too!

For more health-related articles, check out the Fill Your Plate blog!

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Consider Incorporating Whole Grains into Your Diet

Posted on February 13, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

We often hear mixed opinions on whether or not we should be eating or limiting our intake of grains. Some popular diets like the paleo diet or the ketogenic diet stress the importance of abstaining from grains, even whole grains, while others, like the Mediterranean diet, tout their importance. This leads us to wonder, which view of grains is correct? An article published by Everyday Health breaks down what whole grains are and what they do for our health.

What do you know about the grains you eat? (photo credit: Bigstockphoto.com)

So, what are whole grains? Whole grains are grains that are in their natural state. They have not undergone processing that takes them out of this natural state, making them refined grains. According to registered dietician Dalina Soto, “Refining is a process where they remove the bran and nutrients in it, to create a flour that is easier to cook.” Some examples of whole grains include brown rice, whole-wheat flour, quinoa, wheat berries, and oats. Some examples of refined grains include white rice and white flour.

In terms of nutrition, unlike refined grains, whole grains are chock full of vitamins and minerals, such as thiamine, folate, niacin, magnesium, iron, and selenium. Whole grains are also a great source of fiber. But unfortunately, many of those nutrients are removed from the grain when it is refined.

Some of the potential health benefits of consuming more whole grains include:

  • Reduced inflammation
  • Lower risk of heart and cholesterol issues
  • Type 2 diabetes
  • Some cancers
  • Obesity

It sounds to me like whole grains can actually be a good food to consume as part of a healthy diet. So, consider incorporating whole grains into the foods that you eat. This can be easy, as there are many whole-grain options for typical pantry staples like bread, crackers, and flour.

For more health-related articles, check out more on our Fill Your Plate blog!

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Sunflower Seeds – A Tiny Yet Nutritious Snack!

Posted on February 10, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Whenever my family and I go on road trips or to livestock shows, one snack that we usually always have with us is sunflower seeds. My brothers and I love trying all the different flavors of seeds that come in those little bags from the convenience stores, and so far, our two favorite flavors are dill pickle and black pepper.

Photo by João Jesus: https://www.pexels.com/photo/brown-seeds-on-blue-ceramic-bowl-1080067/

Whether you like the flavored seeds or the plain and salted ones, there are a surprising number of health benefits packed into each little seed.

According to MindBodyGreen, sunflower seeds are a great source of vitamin E and antioxidants, fiber, and selenium, and they are also a great source of plant-based protein, containing about 5 grams per handful. Registered dieticians Abby Cannon and Molly Knudsen note that sunflower seeds also provide the following health benefits:

  • Help to maintain healthy cholesterol levels
  • Are a source of plant-based protein
  • They keep your immune system healthy
  • Help to reduce inflammation

Luckily, these little seeds are super versatile, so it’s easy to use them in different recipes and reap the health benefits that they offer. Obviously, you can snack on them by themselves, either plain or seasoned like my brothers and I do, or you can use them in various recipes. Toss them on top of salads or grain bowls for a crunchy topping. Or you can use them in place of pine nuts in pesto or mix them into granola or cereal. So, consider choosing sunflower seeds as a midday snack, or using them in your next recipe! They’re delicious!

Did you know that sunflower oil is also incredibly healthy? Check out this related article from Fill Your Plate!

Should You Incorporate Sunflower Oil Into Your Cooking?

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Healthy Game Day Foods

Posted on February 8, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Everyone loves a good Super Bowl party. Whether it be a tailgate or a party at home, it’s the perfect opportunity to spend time with friends and family while enjoying good food and watching the game. But, as with any party, sometimes the party food that is served isn’t always the healthiest. So, with that being said, here are some tips and ideas on how to make your spread both delicious and healthy!

Cook up some game-winning favorites this Sunday! (photo credit: BigStockPhoto.com)

As with any meal, it is always important to make sure that you eat a balanced meal, meaning that you eat a combination of protein, fat, and carbohydrates. When planning and preparing game day snacks, choose foods that provide a balanced combination of these three macronutrients. Registered dietician Mia Syn suggests the following as good options for healthy game day snacks and meals.

  • Veggie platters
  • Healthy dips such as hummus, salsa, or guacamole
  • Cheeses
  • Roasted nuts
  • Burgers
  • Meat and veggie kabobs

These are just a few suggestions. Honestly, the possibilities for healthy party foods are endless. Just make sure that you are prioritizing foods that are high in protein, healthy fats, and complex carbohydrates, steering clear of empty carbs or excess sugar!

If you want to take your game day spread to the next level, serve locally grown vegetables and meats! Check out the Fill Your Plate website for resources that will help you find meats and produce raised here in Arizona!

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Recipes For Your Super Bowl Spread!

Posted on February 6, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

It’s Super Bowl Season! This means that many people are hurrying to prepare to host parties and tailgates on game day!

No party or tailgate is complete without a wide variety of different foods, snacks, and drinks to enjoy as you watch the game! Whether you’re hosting a party or tailgate and preparing your own menu or are attending a party and bringing something to share, here are some recipes from Fill Your Plate that you might consider giving a try this year!

What makes them especially unique is that each one features ingredients that are grown locally here in Arizona and can be bought at farmers’ markets or grocery stores!

 

Appetizers:

 

 

Main Dishes:

 

Side Dishes:

 

Dessert:

 

Want some tips on preparing for your Super Bowl party? Check out this article from Fill Your Plate!

4 Tips to Help You Get Set for the Superbowl

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