5 Ways to Stop the Stink

1. If vermicomposting, don’t add more food than the worms can digest.
2. Keep the bin environment at room temperature.
3. Temporarily stop adding moist food scraps add dry matter, such as newspaper.
4. Add some calcium carbonate or ground egg shells cut back on citrus scraps to reduce acidity.
5. If you compost with an aeration method, add more shredded newspaper or add more holes to your composting bin.

@FoodNutriMag Twitter Poll

Do you use a countertop composting bin?

24% Yes | 76% No
(29 votes)

We Asked

If you have a countertop compost bin, let us know. If not, what’s stopping you? Here is what you said:

• “We have a bucket with a lid under our sink for composting… works like a charm!” @happyhealthyrd
• “My friend tried for a while, but complained about the smell.” @thespicyrd
• “I store in the freezer and then bring to the @nycgreenmarket every week. You avoid smells and a lot of mess.” @joanne_brooklyn
• “I had one in NYC that I used to bring to the @nycgreenmarket weekly, but not sure where to bring compost in Chicago.” @thefoodtherapist
  Psst! Chicagoans can bring their food scraps to Green City Market’s Compost Center tent! You can learn more here: greencitymarket.org/programs

Try a Wormless Aeration

If keeping your compost bin under the kitchen sink or in a closet doesn’t stave your worm willies, try a wormless aeration method in which exposure to air promotes aerobic decomposition of food scraps, or even an electric composter that mixes, heats and aerates scraps into compost.

Ban the Buzz

Fruit skins (usually banana peels) may contain fruit fly larvae, so if you have an active infestation, try using a commercial or homemade fruit fly trap and hold off on adding any more food to the bin until the flies are gone.

Food Waste Info for Nutrition Professionals

A new report on food waste and opportunities for nutrition professionals is slated this spring for the Journal of the Academy of Nutrition and Dietetics. Visit andjrnl.org/inpress! You can sign up for email alerts when new articles are published.

In addition to wire, whisks may be made of bamboo, wood, plastic or silicone. Different shapes and sizes also are available, depending on the foods being prepared.

Whisking 101

In almost all cases, a metal wire whisk is the most durable and provides the most power. One exception: Use a nylon or silicone whisk on nonstick cookware to prevent damage to the coating. For recipes that require whisking a large amount of air into liquids, such as whipped cream, use a large mixing bowl to allow ingredients to expand.

When whisking liquids, start slowly, moving from side to side to avoid splatter. Beat more vigorously as the mixture thickens. Although whisks typically are used with liquid ingredients, they also are effective in mixing dry ingredients. Unless the resulting batter is supposed to have a thin consistency, combining wet and dry ingredients with a whisk may be tricky; for thicker batters and dough, opt for a mixing spoon or electric mixer. An exception is a dough whisk, which is flat with a semi-heart-shaped appearance, suitable for mixing stiff doughs.

Which Whisk?

Choose a whisk depending on a recipe’s needs. A French wire whisk, the most common and versatile type, works well for incorporating lots of air into egg whites and whipping cream, as does a “balloon” or “piano” whisk, which is shaped like a hot air balloon cage. Muscle power is required with these whisks; to avoid fatigue or soreness, switch hands periodically.

For sauces, mayonnaise and gravies, use either a French whisk or a “sauce” whisk, which is particularly useful for deglazing a pan. Flat with three to four wires bent into a “U” shape, it also may be called as a roux, flat or gravy whisk.

Other types include vinaigrette whisks, which have a coil-wrapped “U” shape at one end and are good for emulsifying ingredients; ball whisks, which have multiple straight wires with tiny metal balls attached at the ends for getting around the edges of a pan; twirl whisks, which are shaped like the coils in a bedspring and are ideal for foaming hot beverages or making pan gravies; and spiral or coiled whisks, which are shaped like a teardrop with a telephone cord-type coil for whisking small amounts of liquid in a little container.

Think of “whisking time” as a way to flex some muscles and to slow down, enjoy being in the kitchen and have fun — just like Julia would.

EA Stewart, MBA, RDN, is the owner of Spicy RD Nutrition, a nutrition coaching and communications business in San Diego. She is a Stone Soup blogger and author of eastewart.com.
Whisks have come a long way since the 1700s, when bundles of twigs from fruit trees were used to mix ingredients and to help blend a hint of apple or peach into food. The modern-day wire whisk was invented in the 19th century and reached its height in popularity when Julia Child dazzled home cooks everywhere with her whisking techniques to make billowy egg whites, creamy garlic aioli and mile-high fresh whipped cream. As she showed millions of TV viewers, whisking requires just a little muscle power and no electricity.

In addition to wire, whisks may be made of bamboo, wood, plastic or silicone. Different shapes and sizes also are available, depending on the foods being prepared.

Whisking 101

In almost all cases, a metal wire whisk is the most durable and provides the most power. One exception: Use a nylon or silicone whisk on nonstick cookware to prevent damage to the coating. For recipes that require whisking a large amount of air into liquids, such as whipped cream, use a large mixing bowl to allow ingredients to expand.

When whisking liquids, start slowly, moving from side to side to avoid splatter. Beat more vigorously as the mixture thickens. Although whisks typically are used with liquid ingredients, they also are effective in mixing dry ingredients. Unless the resulting batter is supposed to have a thin consistency, combining wet and dry ingredients with a whisk may be tricky; for thicker batters and dough, opt for a mixing spoon or electric mixer. An exception is a dough whisk, which is flat with a semi-heart-shaped appearance, suitable for mixing stiff doughs.

Which Whisk?

Choose a whisk depending on a recipe’s needs. A French wire whisk, the most common and versatile type, works well for incorporating lots of air into egg whites and whipping cream, as does a “balloon” or “piano” whisk, which is shaped like a hot air balloon cage. Muscle power is required with these whisks; to avoid fatigue or soreness, switch hands periodically.

For sauces, mayonnaise and gravies, use either a French whisk or a “sauce” whisk, which is particularly useful for deglazing a pan. Flat with three to four wires bent into a “U” shape, it also may be called as a roux, flat or gravy whisk.

Other types include vinaigrette whisks, which have a coil-wrapped “U” shape at one end and are good for emulsifying ingredients; ball whisks, which have multiple straight wires with tiny metal balls attached at the ends for getting around the edges of a pan; twirl whisks, which are shaped like the coils in a bedspring and are ideal for foaming hot beverages or making pan gravies; and spiral or coiled whisks, which are shaped like a teardrop with a telephone cord-type coil for whisking small amounts of liquid in a little container.

Think of “whisking time” as a way to flex some muscles and to slow down, enjoy being in the kitchen and have fun — just like Julia would.

The next best option is to use the U.S. Department of Agriculture’s nutrient database values for stock, and focus your efforts on the other ingredients in the recipe.

Remember that Stocks and Broths Are Not the Same!

Typically stock has no added salt because salt may be added when the stock is used for a soup or sauce, while a traditional broth is seasoned stock. A recipe that calls for broth may have higher sodium values than one using stock. If a recipe uses the terms interchangeably, clarify with the developer which should be used.

According to the U.S. Department of Agriculture, bone marrow is safe to eat, assuming the meat from which it’s derived is cooked to the appropriate internal temperature. Bone marrow from the spine of cows has been implicated in cases of bovine spongiform encephalopathy, or BSE, also known as mad cow disease; however, leg bones and oxtails of these animals are considered to be safe from BSE.

Despite a lack of research, bone broth recently has been promoted as a form of treatment for conditions ranging from autism to schizophrenia. There also has been a renewed interest in consuming bone broth due to the popularity of the Paleo diet. More research on contaminants in bone broth is needed.

]]> https://foodandnutrition.org/november-december-2015/kitchen-essential-can-find-hardware-store/ Fri, 30 Oct 2015 14:47:31 +0000 https://foodandnutrition.org/?p=6305 ]]> Whether you are trussing a holiday turkey, tying a bundle of fresh herbs for a bouquet garni or securing parchment paper around freshly baked banana bread, a spool of kitchen twine is handy to have around. Unlike other culinary essentials — like a chef's knife or mixing bowl — twine can be found at either a high-end kitchen supply store or your local hardware store. Its availability speaks to its practicality from kitchen to workshop.

Twine goes by different names, and several varieties exist. The best and safest type for cooking is made of 100-percent natural cotton and labeled as butcher, kitchen or cooking twine, which is sturdy and withstands high-heat cooking. A linen and cotton fabric mixture also is safe for cooking. It's durable and will not impart flavor onto cooked food. Still, if you're going to expose twine to a close-range open flame, first soak it in water or broth for about one minute to avoid burning.

For pennies per yard, here are a few ways to experiment with twine while cooking:

• Shape meats, fish or sponge cakes into a roulade by laying down several long pieces of twine, rolling the ingredients together and securing the twine ends into a knot.
• Make sachets of herbs for soup, stock or broth by placing any variety of fresh or dried herbs into the center of a square of cheesecloth and tie the corners together.
• Suspend a cheesecloth bag of vegetables and animal bones in a large pot of water for a flavorful stew or broth.
• Tie a soufflé collar around a ramekin to keep the top of a high-rising soufflé intact.
• Truss poultry, or firmly fasten the legs and wings against the body, to help the meat maintain shape and cook evenly.

Cooking Twine vs. Baker's Twine

Unlike cooking twine, baker's twine is a thin type of string made of both cotton and polyester. This "candy cane" red-and-white twisted string is not typically used for cooking, but for wrapping and binding baked goods. Baker's twine has gained popularity for its many uses in crafting. It's designed to be snapped by hand rather than cut with the sharp blade needed for cooking twine.

Other varieties of string or thin rope that may appear safe to cook with likely are not. Synthetic materials — including plastics, polyester or nylon — often are mixed into cotton fabrics. These materials can degrade under heat and melt into foods while cooking, which not only may affect the flavor of the food, but also can cause an allergic reaction or gastrointestinal distress to those eating it.

Roots and Greens — How to Cook Beets

Beets purchased at farmers markets and supermarkets today have a larger root bulb than the wild beets that grew in ancient Asia, Europe and North Africa, which is why only the greens were typically consumed back then. Beet greens can be eaten raw in salads, but are frequently sautéed or steamed, much like their botanical cousins chard and spinach. The roots, most often thought of as ruby-hued, can range in color — including yellow, white and even striped — and are as versatile as they are beautiful.

Classic culinary treatments include pickling or blending cooked beets into soups, such as Russian borscht. Raw beets are a popular juicing ingredient, yielding a perfectly pink concoction. They can be grated, diced or thinly sliced for a colorful salad or edible garnish. Grilling or roasting beets and serving either hot or cold brings out their natural sweetness. Steaming or boiling also are popular options. Using cooked beets in baked goods, such as a reduced-fat cake or brownie recipe, adds nutrients and moisture.

And, for those who don’t want the trouble of preparing beets from their raw state, pre-cooked, plain beets are available in the refrigerated produce section of supermarkets, along with canned beets, in forms including pickled, glazed and unadorned.

Beets and Nutrition

Fresh beets present a double bounty; their greens and root bulbs both are edible. A one-cup serving of cooked beet greens is an excellent source of vitamins A and K, potassium and magnesium, and a good source of calcium. A cup of beetroot is an excellent source of folate, as well as a good source of fiber and potassium.

Recent attention has been drawn to the high nitrate content of beets. Research suggests the natural nitrate in vegetables and fruits — which is reduced in our bodies to nitrite, nitric oxide and other metabolites — is partly responsible for heart-healthy benefits conferred by a produce-packed diet, such as lowered blood pressure levels.

Athletes are increasingly interested in dietary nitrate supplementation with beet juice (sometimes called beetroot juice); research indicates it may improve performance by decreasing the amount of oxygen needed during exercise, increasing blood flow to exercising muscles and lengthening the amount of time one can exercise before reaching exhaustion.

Beet juice products are now marketed to elite athletes — although sports dietitians may want to counsel their clients to eat all sorts of fruits and vegetables, including those that are higher in nitrate.

Using Beets in Foodservice

Beets can be economical and versatile. They are available in a range of cuts and sizes, including shoestring, baby beets, diced, sliced and whole. Canned beets can be enhanced with a dusting of citrus peel and a sprinkle of toasted nuts for a salad or mashed with sweet potatoes or yams for a colorful side dish.

Storing fresh beets takes adequate refrigerator space, especially if they have greens attached. To store, separate the greens from the roots; the tops will keep for a few days in perforated bags, while the roots will last a week or more in the refrigerator crisper drawer. Always wash well before use.

Cooking fresh beets for a crowd calls for a bit of prep time — washing, peeling and slicing — and, depending on their size (smaller beets cook faster) and cooking method, beets can take more than an hour to become tender. The outer peel of a beet is easily slipped off after cooking, which helps preserve nutrients. Raw beet recipes usually call for peeled beets, so wear gloves to prevent staining your hands.

Roasted fresh beets can be enhanced with a drizzle of balsamic or orange juice-based glaze. Sliced fresh beets roast in about the same time as carrots and potatoes that are cut to the same thickness; toss slices in olive oil and season before roasting to create a colorful side dish for the fall season.

Related Recipe

• Caramelized Beet and Sweet Onion Soup

A member of the legume family, lentils are edible pulses — dried seeds grown in enclosed pods. Lentils are high in protein and fiber; one cup cooked contains 18 grams of protein and 16 grams of fiber. A one-cup serving is an excellent source of folate, as well as iron, potassium and phosphorous, and a good source of magnesium. Research shows regular intake of pulses, such as lentils, lowers cholesterol and helps reduce risk of heart disease, diabetes and certain cancers.

Unlike dried beans, lentils require no overnight soaking and cook quickly in 15 to 20 minutes, making them easy and convenient kitchen staples. Beware of adding salt or acidic ingredients, such as tomatoes or lemon juice, to lentils while cooking, as this can toughen the legumes’ skins and dramatically increase cooking time.

Mild in flavor, brown lentils in particular are often used as a meat substitute or extender in dishes, including chili, tacos or meatloaf. Pureed cooked lentils are used as a thickener in soups and stews and can replace some of the fat in baked goods, such as quick breads and cookies.

Black or Beluga Lentils

Visually striking when mixed with salads and grains, these small, black and shiny lentils have a strong, nutty and earthy flavor. They also hold their shape well. Black lentils tend to be more expensive than brown lentils.

Brown Lentils

Considered the workhorse of the lentil family, this is the most common variety. With a mild flavor and earthy taste, brown lentils are used in a range of culinary applications and tend to retain their shape and texture.

French Lentils

Compared to brown lentils, French lentils are slightly smaller, take longer to cook and have a stronger, peppery flavor. However, they retain their shape and stay firm, making them ideal for cold salads and side dishes for fish, game or sausage.

Pink Lentils

Common in Indian cuisine, these small, thin and salmon-colored lentils sometimes share the name of their most common dish, masoor dal. Pink lentils cook quickly, turning a golden color and breaking down into a silky smooth texture, which makes them a great choice for soups and side dishes.

Red Lentils

Thinner and softer than brown or French lentils, this type breaks down quickly and does not hold its shape, making it best suited for soups, stews and Indian dals. Since red lentils pack down easier, a serving tends to be higher in calories, carbohydrates and protein than French or brown lentils.

Yellow Lentils

Sometimes confused with yellow or green split peas, yellow lentils break down quickly when cooked, making their texture ideal for soups and dals.

But when it comes to meat, these high-temperature, dry-heat cooking methods may not reign supreme for health. Research increasingly suggests that moist-heat methods, such as braising or poaching, in addition to shorter cooking times and lower temperatures, can reduce potentially harmful compounds that may contribute to chronic disease.

Advanced glycation end products, or AGEs, are a group of compounds present in the body as a byproduct of normal metabolism. However, evidence is mounting in favor of the theory that excess AGEs promote oxidation and inflammation — leading to or worsening chronic health problems such as heart disease, Type 2 diabetes, kidney disease and Alzheimer’s disease. AGEs may even contribute to the aging process.

Typical AGE formation within the body occurs very slowly and accumulates over time; thus, older people tend to have higher levels than younger individuals. People with diabetes also may have more AGEs in the body due to higher blood sugar levels and because excretion of AGEs through urine is reduced, the latter of which is true among people with kidney disease as well.

While the backyard barbecue is hardly the sole contributor of added AGEs (tobacco smoking is another source), excess AGE levels typically result from the diet. Higher-protein foods from animal sources are among the richest in AGEs, with beef and cheese topping the list, followed by poultry, pork, fish and eggs. Butter, cream cheese, margarine and mayonnaise serve up higher amounts than oils and nuts. Aged cheeses and cheeses higher in fat contain more AGEs than reduced-fat and non-aged cheeses.

Although carbohydrate-rich foods generally contain fewer AGEs than high-protein or high-fat foods, those processed with dry heat (such as crackers, chips and cookies) may contain more due to the addition of fat. Meanwhile, boiled and steamed grains, legumes, breads, vegetables, fruits and milk are among the foods lowest in AGEs.

In addition to occurring naturally, AGEs are produced in large amounts under certain cooking conditions, especially when animal-derived foods are cooked with high heat. The compounds are formed when sugars combine with proteins, fats or nucleic acids — also known as the colorful and tasty Maillard reaction that is seen in the darkened edges of grilled chicken and seared steaks, or on the crispy surfaces of toasted bread or marshmallows.

Until recently, scientists had little concern regarding AGEs in food because it was believed the body absorbed very few of the compounds. Newer research, however, shows people absorb about 10 percent of AGEs consumed — which could be significant, depending on one’s food choices and preferred cooking methods.

Animal research suggests avoiding dietary AGEs helps delay chronic illnesses and aging. Research involving healthy human volunteers shows mixed results, with some (but not all) studies finding AGE intake linked to insulin resistance, weight gain, inflammation and other health measures. Many studies show that, when AGE consumption is high, inflammatory markers such as C-reactive protein, or CRP, fibrinogen and tumor necrosis factor alpha (a.k.a. TNFalpha) increase in the blood. Likewise, when AGE intake is low, these inflammatory markers drop.

Diabetes

The correlation between diets high in AGEs and inflammatory markers are of particular interest to diabetes researchers exploring the effect of constant, low-grade inflammatory states that are common among people with diabetes and the potential role of AGEs in diabetes complications.

Some research suggests the amount of AGEs present in the retinas of people with diabetes predicts the severity of diabetic eye disease. Additionally, people with diabetes tend to have higher amounts of AGEs in their peripheral nerves, suggesting that AGEs may play a role in the common nerve disorder associated with diabetes.

Still, other studies suggest AGE restriction among people with Type 2 diabetes may improve insulin resistance. For example, in one intervention that modified only cooking methods (not food choices), participants halved their AGE intakes. After four months, this resulted in reduced oxidative stress, insulin resistance and markers of inflammation — and plasma insulin levels fell by 30 percent.

Heart Disease with Diabetes

AGEs also may affect the heart and blood vessels. According to some studies, among people with diabetes, those who consumed the most AGEs had the greatest risk for cardiovascular disease. AGEs may cause damage by linking with some of the proteins in blood vessels, making the blood vessels less elastic and more prone to disease. Additionally, AGEs may modify low-density lipoprotein cholesterol in such a way that it is easily oxidized and deposited within blood vessel walls, triggering the formation of fatty streaks and eventually leading to atherosclerosis or plaque formation.

Kidney Disease

In older adults, higher levels of AGEs in the bloodstream typically are associated with poorer kidney function. One study showed older women with late-stage kidney disease, diabetes or both had higher levels of circulating AGEs than healthy women. A separate study found kidney function improved in overweight and obese people on a low-AGE diet.

Cancer

The evidence suggesting a role of AGEs in the development of cancer is less robust, says Karen Collins, MS, RDN, CDN, FAND, nutrition advisor to the American Institute for Cancer Research. However, AGEs may influence cancer risk, Collins says, by increasing chronic low-grade inflammation. They also may increase oxidative stress, resulting in damage to genes that start the cancer process and affect systems responsible for controlling cell growth and destroying abnormal cells. “Limited studies show signs of higher AGEs in tumors of the colon, stomach, pancreas, prostate, breast and ovary, though this research is in very early stages,” Collins says.

Related Article

7 Tips for Reducing AGEs in Your Food

Available options include ready-to-eat, heat-and-eat or partially prepared meals that require minimal finishing time at home. Consumers can order from a display case at the counter, grab ready-to-go items from self-service refrigerated shelves, help themselves to salad, soup and hot food bars, or even customize made-to-order meals at ethnic food kiosks — all in the convenient setting of their local grocery store. This new prepared-foods format has become so popular that it has earned the moniker “grocerant” — the intersection between grocery store and restaurant.

Big and Growing Bigger

With a $26 billion market, prepared foods are a huge growth category for retailers. This has the restaurant industry worried, as more consumers in search of quick and healthy meals at a good value look to prepared foods as an alternative to quick-service and fast-casual restaurants.

In fact, sales of prepared foods — for both in-store eating and takeout dining — have increased 30 percent since 2008, compared to a 10-percent increase for the foodservice industry overall. Still, visits to the prepared foods department are not yet routine for most shoppers, with less than half of shoppers saying they regularly visit this department.

When asked, consumers most often say they buy prepared foods because they don’t want to cook that evening — so it’s not surprising that dinner is the most popular meal for the prepared foods department. Other reasons why consumers purchase prepared foods include convenience (already at the store), cost (cheaper than eating out) and simplicity (easier than preparing foods from scratch). And the most frequent buyers, Millennials, are looking for convenient options that offer high-quality, fresh foods to fit their busy lifestyles.

Feeling Fresh and Nutritious

Conveying freshness is critical to a successful prepared foods department. Attractive displays, a “made-on-site” look, frequent item rotation, clear packaging, local sourcing of ingredients, use of “made today” labels, and labeling that shows when an item was made versus an expiration date all add to the feeling of freshness that customers want.

Fresh is where stores such as Whole Foods Market excel. Jess Kolko, RDN, LD, senior research analyst on the Global Perishable Purchasing team at Whole Foods, spends part of her time working with chefs on the “healthification” of menu items in the prepared foods area, boosting the nutritional value of Whole Foods’ dishes where possible. This is in addition to Kolko’s responsibilities of sharing nutrition and ingredient information about Whole Foods’ prepared foods with customers. The quality standards for the foods Whole Foods sells in stores extends to those sold in the prepared foods department, so items

are free of artificial preservatives, colors, flavors, sweeteners and hydrogenated fats; meats meet the company’s internal animal welfare standards; and wild-caught seafood is certified sustainable, while farmed seafood meets strict internal quality criteria. Locally grown produce is used whenever possible.

“Transparency of ingredients is important to our customers, and it’s important to us,” Kolko says. That syncs with survey findings among prepared foods shoppers, who say they want 100-percent natural foods that are free from artificial ingredients, low in sodium, low in sugar, free from trans fats and low in calories. Nearly one-quarter also say they want hormone-free animal products.

Beyond ingredients, shoppers of the prepared foods department are interested in health and nutrition information for foods they buy, and this information will soon become the standard for most chains selling prepared foods. Yet, some have made that leap early.

Mariano’s, with stores in the Chicago area, offers online nutrition information for prepared food items. Likewise, the New York-based chain Wegmans lists nutrition information for its popular dishes as part of an Eat Well, Live Well program. At Whole Foods, consumers can find the Health Starts Here emblem on prepared dishes and salad and hot bar selections that meet its criteria for healthy options — which are items made using whole foods, contain only healthy fats and are “plant-strong” and nutrient-dense.

At Kowalski’s Markets, a small, high-end chain in the Twin Cities, a “Good Foods for Good Health” emblem is found on deli salads that meet specific nutrition criteria, as well as a “Made with Gluten Free Ingredients” designation to help those on a gluten-free diet find options more easily.

Now Trending

Rotisserie chicken has been standard deli fare for years. But nowadays, consumers will find more ethnic options, from Vietnamese pho to Cuban sandwiches, as well as regional favorites such as slow-cooked barbecue and seafood chowders.

Many stores feature “gourmet homestyle” dishes that are rooted in comfort food but revamped as an upgraded version that consumers wouldn’t typically prepare themselves — either because the dishes require too much time or use more expensive premium ingredients. This comfort food fare is particularly popular at Kowalski’s Markets, says corporate nutritionist Susan Moores, MS, RDN, but dishes with trendier ingredients, such as ancient grains, are top-sellers, too.

Whole Foods looks at global culinary trends and explores new menu items, Kolko says, and a big focus is on innovative ways to use plant foods. Similarly, Wegmans places a strong emphasis on creative vegetable main and side dish offerings in its prepared foods department.

“Our $6 meals feature our ‘Half-Plate Healthy’ initiative,” says Kirby Branciforte, RD, a Wegmans nutritionist. With this program, consumers are encouraged to fill half their plate with two servings of vegetable side dishes, fruit or a combination of both, and the other half with their choice of an entrée.

Retailers and restaurants continue to compete for a share of consumer food dollars. However, consumers’ desire for more nutritious and convenient food options offers grocery stores an opportunity to increase sales by promoting choices in their ever-evolving prepared foods departments.

Fill Plates with Fruits, Vegetables and Whole Grains

They are naturally low in AGEs, and animal foods are a significant contributor of dietary AGEs.

Marinate

Marinate meats in acidic compounds such as wine, vinegar or citrus juice. Acids inhibit the formation of AGEs. For example, beef marinated for an hour in a mixture of lemon juice and vinegar will produce fewer than half the AGEs when cooked compared to unmarinated meat.

Cook Low and Slow

A scrambled egg cooked over medium-low heat contains about half the AGEs of the same egg prepared over high heat. Fall is a great time to bring out the slow cooker! (Just don’t brown the meat first.)

Keep It Moist

Steam, stew, poach and braise meats instead of grilling, roasting, broiling or frying. Poaching or steaming chicken cuts AGEs by 75 percent compared to roasting or broiling.

Nuke It

Microwave-cooked foods produce less AGEs than foods cooked with other dry-heat methods.

Grill Corn, Fruits and Vegetables Instead of Meats

All grilled foods will contain more AGEs than raw foods or items cooked with moist heat, but plant foods contain much fewer AGEs than animal foods.

Cook More at Home

Heavily processed foods tend to contain more AGEs than whole and minimally processed foods, and cooking from scratch gives you the greatest control over how your meals are prepared.

Platform and Price
$1.99. Apple Only

RDN Score
4 out of 5

Pros 

• Discover 100 smoothie recipes covering a variety of creative fruit and vegetable combinations.
• Set your dietary preferences for vegan, Paleo, gluten-, dairy-, egg-, nut- and soy-free to hone in on the smoothies that meet your needs.
• Easily choose a smoothie recipe to match your mood. Are you wired and stressed? Or up for anything? Or under the weather? Do you crave something salty and savory or clean and green? Do you need a boost of energy or to shed a few pounds? There’s a smoothie for it!
• Sort and view recipes in alphabetical order.
• Save favorites for easy recall.
• Track your personal tweaks using the notes feature on each recipe.
• Easily convert recipes to metric or imperial units of measure.
• Peruse useful "love your blender" tips such as soaking nuts to minimize stress on the machine and to help extend the life of your blender. 
• Get the Blender Girl's tips for smooth, sweet and savory blends in the resource guide.
• All basic recipes include nutrition facts.
• Good food photography and fun and creative recipe titles.
• Attractive glossary of food terms and a useful FAQs section. 
• Recipes are all 2 servings each, making it easy to scale up or down as needed. 
• No log-in or Internet service is required to access features. 

Cons 

• The recipes often promise to deliver benefits such as detoxification, anti-inflammation, immunity boosting and alkalinity, yet no explanation or references are provided to support these claims. The claims may not be appropriate for all users or supported by current evidence-based science. 
• No nutrient data adjustments provided for the optional smoothie boosters.
• Available on the Apple platform only.

Bottom Line 
Ideal for smoothie lovers out there, the Blender Girl Smoothies app is a convenient and fun way to discover new and creative smoothie recipes on the go. 

Platform and Price
Free: Apple, Web 

RDN Score
5 out of 5

Pros 

• Clean, bright and cheerful aesthetic. 
• Capture tasks to-dos in real time. Tell Siri, type it or swipe content from your emails into to-do lists.
• Add reminders, due dates and locations to your tasks from any point of entry.
• Easily drag and drop to-dos into your schedule and set priorities for today or a future date.
• Organizing your to-dos by day lets you save other items for the relevant day – letting you focus on the most important tasks and remain distraction-free.
• Handle syncs with your Mac or PC, tablet, iPod, iPad, iPhone or AppleWatch so you can access it and stay on top of things from wherever you are.
• View your to-do list and calendar together so there’s no confusion about what to do next.

Cons 

• To get the most out of the app you have to surrender a log in to your calendar and email accounts, which may present privacy concerns.

Bottom Line 
Ideal for those who strive for "inbox zero," Handle helps you focus on what needs your attention, exactly when it needs your attention.

Platform and Price
Free. Amazon, Android, Apple

RDN Score
5 out of 5

Pros 

• No equipment needed beyond your phone or tablet.
• Log-in is optional, allowing you to start exercising just seconds after downloading the app.
• Includes strength, stretch exercises and cardio, Pilates and yoga workouts ranging from 5 to 60 minutes each.
• Create your own custom workout or copy popular ones like the “Beginner’s Full Body,” “Golfer” or “Surfer” workouts, “Plyometric Jump Training” or the “Rump Roaster.”
• Includes activities for users of all ages.
• Attractive home page shows fit people engaged in a variety of activities. Large block graphics make it easy to click to select one type of exercise and get going quickly.
• Clear, easy-to-follow exercise video demonstrations led by real life personal trainers.
• Includes clear verbal instruction and cues
• Easily set your workouts to motivating music from your library.
• Earn mPOINTS to redeem rewards including gift cards and restaurant meals.
• Easily search for exercises by type or part of the body.
• Customize your workouts using the library of more than 160 different exercises.
• Audio available in 13 languages.
• Share workouts via social media, email or text message with friends.
• Option to upgrade to SworkitPro ($3.99) to enjoy a more personalized experience with no advertisements.

Cons

• Occasional advertisements during workouts.
• Incentive mPOINTS are for US only users for now.

Bottom Line
No gym membership required, Sworkit removes all excuses for skipping a workout. It’s an easy way to fit in a guided workout whether you are snowed in, traveling for work or at home.

Platform and Price
Free: Apple, Android 

RDN Score
4 out of 5

Pros 

• Simple design with a cool blue color scheme and no distractions.
• Content developed by scientists and based on cognitive behavioral therapy.
• Starts with a page of disclaimers encouraging users to seek medical treatment before using the app for the best course of action.
• Delivers quick 3 to 5 minute lessons one at a time via engaging animated videos.
• Includes 18 lessons to cover a range of potential emotions and situations allowing the user to unlock lessons and activities in sequence. 
• The thoughts journal encourages healthfully moving through and exploring and moving through emotions. It includes sections to record a situation, the coinciding emotion and intensity rating. The videos explain and guide the user through problematic thoughts, thinking traps, alternative thoughts and emotion and re-rating for a positive outcome.
• Includes tests to assess progress at checkpoints in the app. Tests are sharable with mental health professionals and evaluate on a scale of 0-3 for anxiety, concentration difficulties, depression, sleep difficulties and stress. 
• App completers may return for the thought journal as a tool to track progress.
• Assessments are built using industry assessment and screening tools such as the Depression Anxiety Stress Scales (DASS-21).

Cons 

• You don't have to watch the entire video lesson for it to be marked as complete – allowing you to run through the app watching only a few seconds of each video lesson. 
• Getting your test results may leave you with more questions than answers and no clear direction on what to do next. 

Bottom Line 
TruReach measures up to its "mental wellness on-the-go" tagline. The friendly voice of the narrator helps encourage those experiencing depression and anxiety and the app delivers tangible skills to deal with difficult thoughts and emotions that can hinder every day life.
 

Platform and Price
Free: Apple, Android, Web.

RDN Score
3 out of 5

Pros 

• Earn Wellcoins for hundreds of activities, including getting adequate sleep or having a healthy beverage or meal. 
• Users earn Wellcoins by claiming and verifying healthy activities. 
• Wellcoins can be spent in the Wellcoin Marketplace for real-life goods and services redeemed online or from local partners in select cities. Redeem Wellcoins for items such as gift cards to a food market or a discount at an athletics store and more.
• Users are kept honest and rewarded with more points by verifying activities with a photo or syncing with a tracking app.
• Automatically earn Wellcoins when you connect with your Fitbit, RunKeeper or Strava accounts and other fitness tracking devices and sleep 7 or more hours or go on a run or ride. 
• Leaderboard updates and community involvement motivate and hold users accountable for the healthy behaviors they post. 
• Easily track healthy activities logged and weekly and lifetime point balances from the app dashboard. 

Cons 

• Limited access to local fitness partners and vendors – limited primarily to Boston and NYC areas with more partners to come. 
• The Wellcoins community has not reached a critical mass yet, yielding limited community engagement – a critical piece for success in this model. 

Bottom Line
One to watch as the community grows, Wellcoins is a good concept that gives a virtual then real life pat on the back for doing the little things that support lifelong health. In any case, Wellcoins may help keep some people motivated to engage in and log healthy activities and reap the rewards.
 

Platform and Price
Free: Apple, Android and Web

RDN Score
5 out of 5

Pros 

• Pleasing aesthetic with large appetizing food photos.
• Detailed dietary preference options available for a customized experience including favorite cuisines, allergies, diet style and even disliked ingredients.
• Excellent search function encourages use of filters to drill down to the perfect dish. Search by holiday, cook time, technique and more.
• Get new blog and recipe recommendations based on your browsing and “yumming” habits.
• Enable location services for recipe recommendations based on what’s popular in your area.
• Create a dynamic smart shopping list to take to the store or get groceries delivered within an hour in select major cities via Instacart.
• Quickly save a serving of a recipe you made to your food journal in one click with seamless Apple Health app integration.
• Opt to see recipes only with images – turning off text-only ones.
• Easily switch between U.S. or metric measures.
• Share recipes with one click to Facebook, Twitter, Pinterest, email and text message.
• Access your recipes from any mobile or desktop device.
• Available as a free app and website.
• Stumped for dinner ideas with a pantry of random groceries? Scan a grocery item like hoisin sauce to generate a list of recipes to use it up.

Cons

• Nutrition information is automatically calculated but is not always accurate.
• Establishing a branded business page requires an approval process that is not the most user- friendly.

Bottom Line 
Simply put, Yummly is a souped-up digital recipe box. Easily one of the most feature-rich digital recipe collection apps available, Yummly is an easy way to store your recipes in one place and discover new ones. For bloggers, Yummly may help increase content visibility. Add the Yum button to your site and watch the “yums” pile up.