Healthy Good Carb Lifestyle Blogging

By:  Nadja Piatka, CEO

On: August 1, 2019

Here’s a fun way to make dinner. This easy summer BBQ Shrimp Noodles recipe is light, healthy and so delicious. A complete dinner in individual foil packets for easy clean up. You can also make them the day before. Just assemble and seal the packets and refrigerate them overnight.

When you are ready to eat, heat up the barbecue, relax with a cool chardonnay, and pop on the grill. Ready to enjoy in minutes!

Ingredients

• 1/4 cup soy sauce

• 6 Tbsp sesame oil

• 3 large garlic cloves grated

• 2 Tbsp grated fresh ginger

• 1 Tbsp honey

• 3 Tbsp rice vinegar

• Pinch of crushed red pepper

• ​1 Lb jumbo raw shrimp. Peeled and deveined

• Cooking spray or 2 Tbsp olive oil

• 8 ounces Holista spaghetti (1/2 package)

• 4 cups loosely packed baby spinach

• 2 cups sliced mushrooms

• ¼ Lb (4 oz) snow peas sliced in one inch pieces

• 1 cup whole cashews (optional)

Directions:

1. Whisk together soy sauce, sesame oil, garlic, ginger, honey, rice vinegar and red pepper in a large bowl. Add shrimp and marinate for 20 minutes in refrigerator. Remove shrimp from marinade and reserve marinade.

2. Fill medium to large pan with water. Bring to a boil. Add ½ package Holista Spaghetti. Return to boil. Cook for 3 minutes. Drain.

3. Preheat barbecue grill to medium high (400 F)

4. Spray 4 large sheets of aluminum foil with cooking spray or brush with oil.

5. Divide evenly with cooked Holista Spaghetti. Top each with one cup spinach, ½ cup mushrooms, and ¼ cup snow peas.  Top evenly with shrimp. Spoon reserved marinade evenly among 4 foil packets. Bring up sides of foil; double fold top  edges and sides (not too tight) making a packet.​

6. Place packets seam side up on hot grill. Grill, with covered lid, for 8-10 minutes until shrimp are no longer translucent.

7. Transfer to individual plates. Top with cashews.

8. Enjoy!

Weight Management and Disease Prevention

Dietary replacement of saturated fats by carbohydrates with a low glycemic index may be beneficial for weight control, whereas substitution with refined, high glycemic index carbohydrates is not. A Cochrane review found that adoption of low glycemic index (or load) diets by people who are overweight or obese leads to more weight loss (and better fat control) then use of diets involving higher glycemic index/load or other strategies. Benefits were apparent even with low glycemic index/load diets that allow people to eat as much as they like. The authors of the review concluded that “Lowering the glycemic load of the diet appears to be an effective method of promoting weight loss and improving lipid profiles and can be simply incorporated into a person’s lifestyle.”

In clinical management of obesity, diets based on a low glycemic index/load appear to provide better glycemic and inflammatory control than ones based on a high glycemic index/load (and therefore could potentially be more effective in preventing obesity-related diseases).  In overweight and obese children, adoption of low glycemic index/load diets may not lead to weight loss but might potentially provide other benefits.

Disease Prevention

Several lines of recent [1999] scientific evidence have shown that individuals who followed a low-GI diet over many years were at a significantly lower risk for developing both type 2 diabetes, coronary heart disease, and age-related macular degeneration than others. High blood glucose levels or repeated glycemic “spikes” following a meal can promote these diseases by increasing systemic glycative stress, other oxidative stress to the vasculature, and also by the direct increase in insulin level. The glycative stress sets up a vicious cycle of systemic protein glycation, compromised protein editing capacity involving the ubiquitin proteolytic pathway and autophagic pathways, leading to enhanced accumulation of glycated and other obsolete proteins.

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Postprandial hyperglycemia is a risk factor associated with diabetes. A 1998 study shows that it also presents an increased risk for atherosclerosis in the non-diabetic population and that high GI diets, high blood-sugar levels more generally, and diabetes are related to kidney disease as well.

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Conversely, there are areas such as Peru and Asia where people eat high-glycemic index foods such as potatoes and high-GI rice without a high level of obesity or diabetes.The high consumption of legumes in South America and fresh fruit and vegetables in Asia likely lowers the glycemic effect in these individuals.  The mixing of high- and low-GI carbohydrates produces moderate GI values.

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A study from the University of Sydney in Australia suggests that having a breakfast of white bread and sugar-rich cereals, over time, can make a person susceptible to diabetes, heart disease, and even cancer.

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A study published in 2007 in the American Journal of Clinical Nutrition found that age-related adult macular degeneration (AMD), which leads to blindness, is 42% higher among people with a high-GI diet, and concluded that eating a lower-GI diet would eliminate 20% of AMD cases.

Holista Healthy Pasta Recipes

 5 Healthy Ingredient = 1 Delicious Quick and Easy Summer Salad 

By: Veronica, VP of Operations

Serves 4 – 6 side salads or 2 – 3 main dishes

Ingredients

• ½  package (7 oz) Holista™ Spaghetti

• 1 jar (8oz) of low-sodium pesto – brand of your choice or see pesto directions below to make your own

• 1 jar (6 oz) capers – drained

• 2 cups sundried tomatoes – sliced into strips

• 1 package (14 oz) of extra firm tofu – diced into ½ inch cubes

• Salt and pepper to taste

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Directions:

1. Start by slicing the sun-dried tomatoes into strips (if your tomatoes are whole pieces) and soak in water for 20 minutes.  Set aside while preparing the rest of the dish.

2. Chop the block of tofu into ½” cubes and set aside.

3. Fill a large pot ¾ full with water, bring to a boil.

4. When pot of water is boiling, add ½ package Holista Low GI spaghetti to water.

5. Bring back to boil, boil 3 minutes stirring occasionally. Drain but save a ¼ cup of the pasta water. Then rinse with room temp water to cool the pasta slightly but not make it cold. 

6. Place strained pasta in large bowl.  Add the jar of pesto and mix.  If too thick slowly add a bit of the pasta water and mix to moisten.

7. Add​ ​the drained sundried tomatoes and tofu and toss lightly until blended.

8. Salt and pepper to taste

9. Enjoy immediately at room temperature or let cool in the fridge for an hour.

Make Your Own Pesto
Ingredients:

• 2​ ​cups​ fresh​ basil​ ​(rinsed​ ​and​ ​dried)

• ½ ​cup​ ​pine​ ​nuts​ ​(lightly​ ​toasted)

• 2​ ​cloves​ ​garlic,​ ​peeled​ ​and​ ​finely​ ​chopped

• ½​ ​cup​ ​extra virgin​ ​olive​ ​oil

• Kosher​ ​or​ ​sea​ ​salt

• Fresh​ ​cracked​ ​black​ ​pepper

• 1⁄2​ ​cup​ ​freshly​ ​grated​ ​parmesan cheese

​

Directions:

1. Combine​ ​first​ ​3​ ​ingredients​ ​into​ ​food​ ​processor,​ ​Using​ ​the​ ​pulse​ ​button,​ ​process​ ​until combined.​ ​Stop, scrape​ ​sides.​ ​

2. Slowly​ ​add​ ​olive​ ​oil​ ​and​ ​continue​ ​to​ ​blend​ ​until​ ​well​ ​mixed and​ ​a​ ​paste​ ​forms.​ ​Remove​ ​from​ ​mixer.​ ​

3. Add​ ​1⁄4​ ​cup​ ​cheese,​ ​mix​ ​until​ ​combined.​

4. ​Add​ ​salt​ ​and​ ​pepper​ ​to​ ​taste.​ ​Set​ ​aside​ ​at​ ​room​ ​temperature​ ​until​ ​ready​ ​for use.​

COOK’S TIP

Leftover​ ​Pesto​ ​can​ ​be​ ​held​ ​in​ ​the​ ​refrigerator​ ​for​ ​5​ ​days,​ ​or​ ​placed​ ​in​ ​an​ ​airtight container​ ​and​ ​frozen​ ​for​ ​3​ ​months.

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NUTRITIONAL INFORMATION

Calories 566

Fat, Total 19 g

Saturated Fat 1 g

Total Carbohydrate 67 g

Added Sugar 0 g Natural 16 g

Fiber 10 g

Protein 23 g

Cholesterol 9 mg

Trans Fatty Acid 0 g

Sodium 575 mg

Healthy Good Carb Lifestyle Blogging

By:  Noelle DeSantis, MS, RDN

On: October 1, 2018

Phở with Holista Low GI Noodles

Summer has slipped away, the leaves are changing and the air is becoming crisp. With a change of the leaves comes a change of the types of foods we like to enjoy. Personally, I enjoy baking, roasting and simmering soups more once fall has arrived. A warm, comforting meal is a great way to warm up not only your home but your self! Soup is one of my favorite things to enjoy this time of year. Not only is the Vietnamese noodle soup, Phở, comforting and warming, it is loaded with ingredients that can help ward off a cold. At the very least it will make you feel better while you are enjoying it.

In March 2015, I had the opportunity to travel to Vietnam. I am forever grateful that I went on this trip. The people are welcoming and pleasant, the landscape is lush and vibrant, and the city of Hanoi is bustling with activity. The cuisine in Vietnam is an adventure of its own. I must admit that I tried many food items I do not know the name of, because of the language barrier. A friend and I had an adventurous meal, just sitting at a table on the sidewalk and letting the server bring us food. We could not communicate or understand a thing on the menu, but none of the dishes our friendly server brought disappointed. I have to agree with Anthony Bourdain about Vietnam, “once you love it, you love it forever.” I hope to get back soon, but until then, I will make Phở at home and reminisce about the trip. 

Phở was the star dish of the trip for me. Not pronounced like faux, but like the lyrics in Talking Heads’ song, Psycho Killer. (Fa-fa-fa-fa-fa-fa-fa-fa-fa-fa…..) You may just have to listen to The Talking Heads now. Pho is a noodle soup, and most places offer a choice of meat, and then serve it studded with fresh herbs, bean sprouts, a lime wedge, and condiments on the side. The condiments were typically fish sauce, hoisin and a spicy siracha-like sauce. The broth itself has delicious, aromatic flavors, and in my opinion, adding too much of a condiment will cover up the flavors in the broth. I love the flavor of star anise, and this is used in the broth, however it is very delicate, and can easily be missed if you add too many condiments.

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The broth is usually a beef broth base, with sweetness from star anise, nice spice from ginger and a savory spice from the garlic and onion. The combination of flavors is fantastic. (So good, that I had a bowl almost everyday for breakfast!) The toppings are fresh, bright flavors and there is some crunch from the fresh bean sprouts and chili peppers. The noodles in Phở are important too. Thin rice noodles are used in Pho, the thick rice noodles are more commonly used for stir fried dishes. The delicate thin noodles are great with the delicate, complex flavors of the broth. Holista low GI noodles work perfectly in this dish, and they have added superfoods that help decrease the impact on your blood sugar.  Speaking of “superfoods”, Phở delivers a good dose of health promoting ingredients. I will highlight a few below that make this soup so delicious and healthy.

Cilantro also known as coriander, which is both an herb and a spice because the seed and the fresh leaves are both used, is commonly used in Vietnam. The second dish pictured above is covered in it! The coriander seed is used fresh ground or in powder form. The leaves are usually called cilantro.  Cilantro and coriander are rich in phenolic compounds, and contain a significant amount of antioxidant power due to these phenolic compounds. Antioxidants help us fight free radicals that can damage our cells. Additionally, cilantro has anti-microbial properties. This means cilantro has the potential to help you fight off bacterial infection! Phở can be served with Thai basil or cilantro. I used cilantro in this recipe, as it is easier to find, and it was commonly used in Hanoi.

Garlic has a number of health promoting benefits. Research has shown garlic to have; antioxidant, anti-inflammatory, blood sugar lowering, anti-thrombotic and antifungal properties. I always use more garlic than what is called for in a recipe, and I guess I have been doing my health a favor ☺️

Ginger is well known for its ability to relieve gastrointestinal distress. It has been shown to be effective in preventing motion sickness, as well as nausea and vomiting during pregnancy. It is also anti-inflammatory, and like garlic and cilantro, it has anti-microbial properties.

The Recipe: Low GI Noodle Phở

The September/October issue of Food and Nutrition Magazine featured a recipe for Easy Phở Beef, which I think is a great recipe because you do not have to simmer the soup for hours to get the authentic flavors of Vietnamese Pho. The recipe below is adapted from that recipe, developed by Rachael Hartley, RD, LD.

Serves 4

What You Will Need

2 star anise pods*

• 8 cups unsalted or low sodium beef broth

• 1 large onion, sliced thin

• 3 inch piece of ginger, peeled and thinly sliced

• 4 cloves garlic chopped

• 1 Tbsp. low-sodium soy sauce

• 1 tsp. fish sauce

• 12 oz. eye of round beef, or pork ribs, sliced 1/8 inch thick**

• 8 oz. Holista Spaghetti

• 2 cups bean sprouts

• 1 jalapeno, sliced

• 4 scallions cut into 1-inch pieces

• 1 cup of cilantro leaves

• 4 lime wedges

• Optional: Siracha and/or hoisin

*If you are in a bind, and cannot find star anise, use ¼ tsp. fennel seeds. You do not want to omit the flavor star anise adds to the soup.

**Freeze beef or pork for one hour before preparation to make it easier to slice thin.

Vegetarian: Use mushroom or vegetable broth. Substitute king trumpet mushrooms, sliced thin, for the beef or pork. You can also use tofu.

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Directions

1. Start out by toasting the star anise pods or fennel seeds until fragrant in a large stockpot over medium heat.

2. Add broth, ginger, garlic, and onion, increase heat to medium-high, and bring to a boil.

Reduce heat to low, cover and simmer for 30 minutes.

3. While soup simmers you can slice jalapeno, cut scallions, chop cilantro and divide rinsed bean sprouts among the bowls. If you are having one serving, just add a half-cup of bean sprouts to your bowl.

4. Remove the star anise pods from the soup after simmering. Stir in soy and fish sauces.

5. Bring a large pot of water to a boil for your noodles. Holista noodles cook in 3 minutes, which is the same amount of time it will take your beef to cook. After adding the noodles to the boiling water, immediately add the sliced beef to the soup.

6. Drain your noodles when they are done, and divide among the bowls. Ladle soup over noodles and bean sprouts.

7. Top with scallions, jalapenos, cilantro and a squeeze of lime. Option to add Siracha and hoisin, or keep these on the side for dipping your beef/pork or mushroom.

8. Enjoy!

Above left to right: A simple Vietnamese Phở with other dishes; Holista Low GI Noodle Phở

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There is no right or wrong way to dress your Phở.

For a nutrient packed soup, don’t be shy with the cilantro, garlic, onion, and ginger.

Follow the recipe above and then adjust to your preferences. 

Nutrition Information (analysis done using beef recipe)

490 calories | 13g fat |  2.5g saturated fat 

35g protein | 57g carbohydrate | 4g fiber |  1g sugar

55% vitamin A | 80% vitamin C | 9% Calcium | 40% Iron.

50mg cholesterol | 370mg sodium

A note on storage. I love leftovers, but you want to make sure you store them in a way that will allow you to recreate the experience. You do not want to store everything together, it will compromise the texture of the crisp veggies and the noodles. It may also mute the individual flavors. Storage containers are your friend! Store the broth, noodles and fresh ingredients separately.

We are proud to offer the following healthy noodles for

wholesale, bulk for foodservice and bakery!

We strive to deliver the highest quality, clean label, innovative products and ingredients in everything we do. By providing our valued customers with new ingredients and technologies, we enable them to accelerate development and to optimize products and processes.

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We use premium raw materials, traditional recipes and modern technologies. We also provide product training and on-going support through our team of qualified technical bakers and food technologists.

​

Please do not hesitate to contact us for more product information or for a personal presentation.  Let’s get to know each other!

LOW GI PASTA

AND

LOW GI NOODLES

LOW GI

INGREDIENT BLEND

GILiTE

Healthy Pasta and Noodle Recipes made with Holista 

Ingredients

• 8 oz Holista Linguine

• 2 Tbsp olive oil

• 4 cloves garlic, roughly chopped

• 24 littleneck clams, rinsed

• 3 (6.5 oz) cans of chopped clams. Separate juice from clams

• 4 ounces (½ Cup) white wine

• 4 Tbsp unsalted butter

• 1 Tsp crushed red pepper (optional)

• 3 Tbsp chopped parsley

• salt and pepper to taste

Directions:

1. Fill a large pot ¾ full with water, bring to a boil.

2. Heat a large skillet pan on stove, when hot, add oil, then garlic. Cook for 30 seconds

3. Add clams, white wine and juice from canned clams. Cover and cook until clams steam open.

4. When clams open, add chopped clams. Heat for 1 minute.

5. Add butter and continuously swirl pan (this will help emulsify the sauce.

6. Add seasonings (salt, pepper, red pepper). Add 2 Tbsp chopped parsley.

7. When pasta water is boiling, add Holista Linguine to water.

8. Bring back to boil, boil 3 minutes stirring occasionally. Drain.

9. Toss with a small amount of clam sauce.

10. Divide Holista Linguine on plates or bowls. Top with clams and clam sauce.

11. Sprinkle with remaining 2 Tbsp. parsley.  Enjoy!

NUTRITIONAL INFORMATION

Calories 520

Fat, Total 23 g

Saturated Fat 10 g

Total Carbohydrate 46 g

Added Sugar 0 g Natural 0 g

Fiber 3 g

Protein 25 g

Cholesterol 85 mg

Trans Fatty Acid 0 g

Sodium 307 mg

Healthy Good Carb Lifestyle Blogging

By:  Nadja Piatka, CEO

On: January 15, 2020

“Spike / Crash / Crave” High Glycemic Foods are one of the biggest contributors to weight gain. High GI foods spike your blood sugar and are stored in fat cells. After your blood sugar “spikes”, you then experience the drop or “crash” which makes you “crave” more of the same food. Studies show eating low glycemic meals increase satiety and decreases hunger.  Learn more about the glycemic index!

Choose just 5 from the list below and you’ll be on your way to losing weight faster in 2020:

1. Choose Low Glycemic Foods. 

We have learned recently that either eating or skipping breakfast has no effect on weight. However, the same may not apply to a high-protein breakfast. Protein is a heat activator that burns fat. Don’t start your day without it. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day (1)(2).

Here are a few examples of high-protein breakfasts that can help you lose weight.

2. Include Protein With All Meals Especially Breakfast

• Eggs; fried, boiled or scrambled: Add veggies and cheese.

• Stir-fried tofu: with veggies and dairy-free cheese.

• Greek yogurt: with oatmeal, wheat germ, seeds and berries.

• A shake: with whey protein, a banana, frozen berries and almond milk.

• Peanut butter on a slice whole grain or sprouted bread.

Have a broth-based soup loaded with vegetables and protein as your main meal at least once a week. Studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories (3)(4).  Here’s my favorite soup recipe >.

3.  Soup As Main Meal At Least Once A Week

4.  Avoid Sugary Drinks And Fruit Juice

These are the most fattening things you can put into your body, and avoiding them can help you lose weight (5)(6). Added sugar is one of the worst ingredients in the modern diet. Most people consume way too much. Studies show that sugar (and high-fructose corn syrup) consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease (7)(8)(9).

One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months (8). Studies show that drinking water could increase metabolism by enhancing mitochondrial function and inducing thermogenesis. In one study, 14 participants drank 16.9 ounces (0.5 liters) of water. Drinking water was found to increase their metabolic rate by 30% for 30–40 minutes (9). Lemon water is a great choice. if you swap out higher-calorie beverages like orange juice and soda for lemon water, then this can be an excellent way to cut calories and help with weight loss.

Studies show that soluble fibers may reduce fat, especially in the belly area. Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Soluble fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food (10)(11)(12).  An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (13). Excellent sources of soluble fiber include okra, fenugreek, lentils and barley, all which are found in Holista pastas. Also flaxseed, brussels sprouts, avocados, legumes and blackberries.

If you’re a coffee or tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 3–11% (14)(15)(16). Drinking a cup of coffee can help you lose weight by stimulating “brown fat”, which burns calories to generate body heat, according to Professor Michael Symonds, from the School of Medicine at the University of Nottingham. Tea’s help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17% (17).

Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones (18)(19). Studies show that people who eat quickly tend to be heavier and gain more weight over time, compared with slower eaters. Fast eaters are up to 115% more likely than slower eaters to be obese (20). After a meal, your gut suppresses a hormone called ghrelin, which controls hunger, while also releasing fullness hormones (21).These hormones tell your brain that you have eaten, reducing appetite, making you feel full, and helping you stop eating. This process takes about 20 minutes, so slowing down gives your brain the time it needs to receive these signals.

9.  Get A Good Night’s Sleep, Every Night

Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.  Lack of sleep is associated with higher calorie intake and irregular eating patterns. It’s recommended to get at least 7–8 hours of good sleep per night (22). A growing body of research suggests that there’s a link between how much people sleep and how much they weigh. In general, children and adults who get too little sleep tend to weigh more than those who get enough sleep. (23)There are several possible ways that sleep deprivation could increase the chances of becoming obese. (24) Sleep-deprived people may be too tired to exercise, decreasing the “calories burned” side of the weight-change equation. Or people who don’t get enough sleep may take in more calories than those who do, simply because they are awake longer and have more opportunities to eat; lack of sleep also disrupts the balance of key hormones that control appetite, so sleep-deprived people may be hungrier than those who get enough rest each night.

10.  Exercise At Least Three Times A Week For Minimum Of 30 Minutes

I schedule my workouts in my calendar just as I would an important meeting. Even at your busiest – actually, especially at your busiest – you need to make time for yourself. Find a workout that works for you. My favorite workout is Pilates which I have been doing for twenty five years. Whatever you choose, make sure to include some cardio and weight resistance to build muscles. One of the main reasons we gain weight as we get older is due to muscle loss. Muscles are your friend. Muscles are the little ovens in our body that burn fat. And protein is what gives muscles the strength to carry out that function, which takes us back to the importance of always including protein in your meals.

Benefits of Low Glycemic Index Healthy Living

The Proven Benefits of Low GI Living

Did you know that your blood glucose levels play an important role in how energized you feel?

Low GI foods are broken down slowly, trickling glucose into your system over time, providing a stable energy level. On the other hand, high GI foods cause a sudden spike in your blood glucose, which leads to peaks and troughs in energy.

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Eating low GI foods will help you with concentration, energy and make you feel fuller for longer – helping to curb those cravings to overeat!

Overweight and obesity are major underlying causes of type 2 diabetes, heart disease and some cancers. A low GI diet assists you to reach and maintain your goal weight by helping you manage hunger, burn body fat and maintain your metabolic rate.  Learn more about Low GI Living at weight management here.

Research has proven that a healthy low GI diet helps people with diabetes (type 1 and type 2) manage their blood glucose levels, blood cholesterol levels and reduce insulin resistance.  Insulin resistance is associated with many health problems including; Type 2 Diabetes, obesity, high blood pressure, stroke and heart disease. Learn more about Low GI Living and disease prevention here.

A low GI diet can improve heart health by:

• Helping to reduce post-meal blood glucose levels, improving the elasticity of blood vessel walls and blood flow

• Improving blood cholesterol levels 

• Reducing the risk of atherosclerosis, a chronic disease affecting blood vessels, by reducing inflammation

• Aiding abdominal fat reduction

Low GI foods provide a steady supply of fuel (glucose) to the brain, improving cognitive performance. Our brains run on glucose and have essentially no reserves, so it is important that a constant supply of glucose is provided throughout the day.

The body’s main source of fuel is carbohydrate, which in the simplest form is glucose. The carbohydrate you eat or drink that is not used immediately for energy is stored mostly in your muscles and liver as glycogen. When your body needs fuel, it quickly breaks down the glycogen into glucose for energy.

For decades athletes have been using GI science for their sports preparation and recovery. Low GI foods have proven to extend endurance when eaten 1 – 2 hours before prolonged strenuous exercise.

The quality of your diet during pregnancy can affect your child’s future health, long after it has been born.  A poor diet during pregnancy may predispose a child to developing obesity or diabetes when he or she is older; whereas a good diet can protect them.

Reducing the GI of your diet is one of the safest and most effective ways of ensuring your baby grows at a healthy rate.

Studies show that consuming a high GI diet for five years or longer may increase the risk of breast cancer by 8% compared with a low GI diet.

Women suffering PCOS often develop a resistance to the hormone insulin, which is needed to keep blood glucose levels stable. Following a healthy low GI diet improves insulin sensitivity, and is one of the best and proven ways to help manage PCOS symptoms, such as unwanted weight gain.

Growing evidence suggests that a healthy low GI diet can prevent age-related macular degeneration (AMD), a leading cause of blindness. High GI diets have been associated with an increased risk of early onset AMD.

High insulin levels that result from eating high GI foods are associated with acne and a low GI diet can help improve acne by regulating insulin imbalance. Research shows that a low GI diet can reduce acne by more than 50% in only 12 weeks.

Healthy Holista Pasta Recipes 

Mediterranean Inspired Recipe : Eggplant Lasagna with Holista Spaghetti

By:  Noelle, Registered Dietitian Nutritionist

If you love Alfredo sauce, or your family members do, this recipe is an absolute must try. It is a great way to get more vegetables in to your diet, and reap the health benefits while satisfying the cravings for rich and creamy Fettucini Alfredo.

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Swapping this sauce for traditional Alfredo will save you calories, saturated fat, sodium, and others while adding nutrients associated with heart health, cancer prevention and others. Also, the serving size of most Alfredo sauces is only ¼ cup, this recipe includes ½ cup serving size of sauce, so you can indulge in the creamy goodness without the guilt.

Ingredients ​

• 16 oz Holista Spaghetti

• 3 Eggplant, sliced

• 1 package chopped, frozen spinach (defrosted)

• 4 Eggs

• 1 ½ cup Ricotta cheese

• 1 cup shredded mozzarella

• ½ cup parmesan cheese

• ½ cup fresh parsley, chopped

• ½ tbsp. dried oregano

• ½ tbsp. garlic powder

• ½ tbsp. black pepper

• 25 oz low sodium Marinara

Directions 

1. While the lasagna finishes cooking, bring a large pot of water to a boil. Place Holista Spaghetti in the boiling water and cook for 3 minutes.

Try it with a glass of Sicilian red like Nero d’Avola

I would like to leave you with a quote from one of my favorite nutrition experts to follow:

“You don’t have to eat pasta to be healthy, but you can.

And since you can, why wouldn’t you!”

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-Dr.David Katz

 Yale University

Bon Appetit!

Nutrition Information:

Calories 462    |    Total fat 14 g   

Carbohydrates 61 grams    |    Protein 25 grams

Cholesterol 139 mg    |    Sodium 447 mg   

Holista Healthy Pasta Recipes 

By:  Noelle, Registered Dietitian Nutritionist

If you love Alfredo sauce, or your family members do, this recipe is an absolute must try. It is a great way to get more vegetables in to your diet, and reap the health benefits while satisfying the cravings for rich and creamy Fettuccine Alfredo with healthy pasta.

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Swapping this sauce for traditional Alfredo will save you calories, saturated fat, sodium, and others while adding nutrients associated with heart health, cancer prevention and others. Also, the serving size of most Alfredo sauces is only ¼ cup, this recipe includes ½ cup serving size of sauce, so you can indulge in the creamy goodness without the guilt.

Ingredients ​

• 1 large head of Cauliflower

• 1 cup of water

• 4 cups Holista Linguine, cooked

• 12 oz. Salmon

• 2 Tbsp. Pesto

•  2 Tbsp. almonds, chopped

• 2 large zucchini

• 8 cloves of garlic, roasted

• 1 Tbsp. butter

• ¼ cup soy milk

• ¼ cup sun-dried tomatoes

• Salt and pepper to taste

Directions 

1. Pre-heat oven to 400 degrees. The first step is to roast your garlic. Take a whole garlic bulb, and chop off the top ¼ inch with a sharp knife. The individual cloves should be exposed. You will roast this in the oven for 30 minutes.

2. ​While the garlic is roasting you can start steaming your cauliflower. Rinse and chop cauliflower. Place it in a large pot with one cup of water and simmer, covered for about 20 minutes. You will use the water to puree the cauliflower, do not discard this water after steaming.

3. Place salmon in baking dish, skin side down. Spread pesto over salmon, and top with chopped almonds.

4. ​Cut zucchini in pieces and place on baking dish with drizzle of olive oil, salt and pepper.​

5. Place salmon and zucchini in oven with garlic and set another timer for 25 minutes.​

6. When garlic is done roasting remove cloves from skin. When cauliflower is soft and easy to pierce with a fork, add contents of pot to a blender with garlic, butter and soymilk. (Use caution when blending hot liquids not to burn your self. Sometimes the heat can add pressure to the blender).  Blend until creamy. You will have about 3 cups total.

7. In the large pot, bring water to a boil and cook Holista Linguine according to instructions.

8. Toss linguine, zucchini, and sun-dried tomatoes in 2 cups of sauce. Serve salmon on the side, or over the linguine.

9. Enjoy!

Bon Appetit!

Nutrition Information:

Calories 450    |    Total fat 12 g    |    Saturated fat 3 grams   

Cholesterol 50 mg    |    Sodium 435 mg    |    Potassium 914 mg

Carbohydrates 59 grams    |    Protein 29 grams

Calcium 9% DV   |    Iron 28% DV   |   Vitamin A 23% DV   |    Vitamin C 20% DV.