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Foodstuff Fertility, 3625 Werninger Street, Houston, TX (2026)

08/15/2023

If you prefer to improvise, you still have the opportunity to create a healthy, balanced meal. Use the plate method for balance in the moment. Evaluate your plate by asking the following:
Do I have three food groups represented?
Do I have the right portions?
Start by looking for vegetables, as they should be the largest portion of your meal. If there are no vegetables as a part of your meal, grab some before you start eating.
MEAL PLANNING SCHEDULE
Try the following steps as you schedule your meal plan:
Step 1: Set aside time twice a week for food prep. Chop and cook ahead for the next three to four days.
Step 2: Try batch-cooking. This is where you cook once and eat multiple times. Here are a few suggestions:
Make a large batch of homemade soup or chili, and freeze in smaller portions.
Look at making a batch of brown rice and using some for a side item one day, in a casserole the next and in a stir fry the day after.
Make meatloaf, and divide it in half. Use half for meatloaf and roll the other half into meatballs and freeze.
Cook extra meat, and divide it up for casseroles, tacos, salads, etc. Keep what you can use within three to four days in the fridge and freeze the rest in usable portions.
Use extra pasta for a cold salad the next day.
Make a roast in the crockpot one day, and slice up left overs for sandwiches later. You can also freeze it in individual portions for a quick reheat later in the week.
Step 3: Overlap ingredients. Think of different meals with similar ingredients, and plan them into the same week. For example, a meal of brown rice, chicken and sautéed vegetables one day can become chicken, rice and veggie soup the next. Or the same basic ingredients can be used to make both veggie lasagna and veggie pizza in the same week. You can have all your vegetables pre-prepped.
Step 4: Recycle your menus. Once you get a few weeks planned, repeat them. You’ll know what worked and didn’t work. Then tweak your menu as needed.

07/30/2023

Recognize healthy fats.
There are two natural types of fat, saturated and unsaturated, as well as a synthetically created fat known as trans fat.
All fat molecules have long tails that may be saturated (completely filled with hydrogen atoms) or unsaturated (not completely filled with hydrogen atoms). When the fatty acid tail is filled with hydrogen, or saturated, the tail is stiff and rigid. Rigid tails can block off arteries and lead to heart disease, Blair explains. Saturated fats are solid and are found in rich foods like butter, milk and marbled meats.
Comparatively, unsaturated fatty acid tails are not rigid and can move or flow. Unsaturated fats are termed healthy fats because they provide antioxidant effects in the body while remaining fluid. Unsaturated fats are a liquid at room temperature and are found in plant-based oils, avocados, nuts and fish.
Like Podcasts? Add the Michigan Medicine News Break to your Alexa-enabled device or subscribe for daily updates on iTunes, Google Play and Stitcher.
Omega 3 fatty acids, found in many types of fish — including salmon, herring and sardines —help fight inflammation and protect the heart.
Trans fats were synthetically created and lead to increased risk of heart disease. These have now been required by law to be removed from the American food supply.
Blair tells her patients the goal for a healthy heart is to minimize saturated fats and trans fats and increase their daily intake of unsaturated fats.

06/20/2023

Wash hands before, during and after food preparation. Proper hand-washing may eliminate a large percentage of food poisoning cases. Remember to wash hands when switching tasks, such as handling raw meat and then cutting vegetables. Wash hands with soap in clean, running water for at least 20 seconds.
Keep kitchen surfaces clean. Use hot, soapy water to wash countertops and surfaces, cutting boards, refrigerator door handles and utensils. After cleaning, keep it clean by avoiding cross-contamination.
Use two cutting boards. Dedicate one for raw meat, poultry and fish and the other for ready-to-eat foods, such as fruits and vegetables. Make it easy to remember by using color-coded cutting boards, one for raw meats and one for ready-to-eat foods.
Employ different utensils for different tasks. Use separate spoons and forks to taste, stir and serve food.
Resist temptation. When baking, avoid eating foods containing raw eggs or uncooked flour, such as cookie dough or cake batter. These ingredients may contain bacteria that can lead to food poisoning if not cooked first.
Buy and use a food thermometer. It is the only reliable way to determine the doneness of your food and ensure that food is cooked to proper internal temperatures. (Do not rely on "clear juices" to tell that the turkey is done.)
Refrigerate food within two hours of serving. This helps to prevent the growth of harmful bacteria that can lead to food poisoning. This is especially important when serving buffets. Use a refrigerator thermometer and make sure it's set at below 40°F.
Practice Kitchen Safety. Ensure your kitchen is ready with the tools and resources you need before the big event.

06/19/2023

Research shows that maintaining a healthy weight is difficult when you eat out too much. Restaurant meals often are served in excessive portions that can easily contain a day’s worth of calories and sodium. However, with a little planning, it’s possible to change your eating habits to make eating at home easier, more enjoyable and healthier.
TIME-SAVING STRATEGIES
Menu planning is one of the best things you can do to maintain your health. By incorporating a plan, you’re less likely to graze on unhealthy snacks outside of mealtime. Sure, meal planning takes time on the front end. However, if done right, it saves you valuable time later on.
If the thought of menu planning seems difficult or intimidating, try starting with a theme night. Examples include:
Meatless Monday
Taco Tuesday
Leftover Wednesday
Breakfast-theme Thursday
Fish Friday
Soup and salad Saturday
Meal-prep Sunday
If you prefer to improvise, you still have the opportunity to create a healthy, balanced meal. Use the plate method for balance in the moment. Evaluate your plate by asking the following:
Do I have three food groups represented?
Do I have the right portions?
Start by looking for vegetables, as they should be the largest portion of your meal. If there are no vegetables as a part of your meal, grab some before you start eating.
MEAL PLANNING SCHEDULE
Try the following steps as you schedule your meal plan:
Step 1: Set aside time twice a week for food prep. Chop and cook ahead for the next three to four days.
Step 2: Try batch-cooking. This is where you cook once and eat multiple times. Here are a few suggestions:
Make a large batch of homemade soup or chili, and freeze in smaller portions.
Look at making a batch of brown rice and using some for a side item one day, in a casserole the next and in a stir fry the day after.
Make meatloaf, and divide it in half. Use half for meatloaf and roll the other half into meatballs and freeze.
Cook extra meat, and divide it up for casseroles, tacos, salads, etc. Keep what you can use within three to four days in the fridge and freeze the rest in usable portions.
Use extra pasta for a cold salad the next day.
Make a roast in the crockpot one day, and slice up left overs for sandwiches later. You can also freeze it in individual portions for a quick reheat later in the week.
Step 3: Overlap ingredients. Think of different meals with similar ingredients, and plan them into the same week. For example, a meal of brown rice, chicken and sautéed vegetables one day can become chicken, rice and veggie soup the next. Or the same basic ingredients can be used to make both veggie lasagna and veggie pizza in the same week. You can have all your vegetables pre-prepped.
Step 4: Recycle your menus. Once you get a few weeks planned, repeat them. You’ll know what worked and didn’t work. Then tweak your menu as needed.

03/23/2023

With many of us in a hurry these days, finding the motivation to cook a healthy meal at home can be difficult. However, learning some shortcuts in the kitchen can make keeping your health on track quicker and easier, and prevent you from grabbing the first thing you see or going out for fast food.
WHY COOK AT HOME?
Research shows that maintaining a healthy weight is difficult when you eat out too much. Restaurant meals often are served in excessive portions that can easily contain a day’s worth of calories and sodium. However, with a little planning, it’s possible to change your eating habits to make eating at home easier, more enjoyable and healthier.
TIME-SAVING STRATEGIES
Menu planning is one of the best things you can do to maintain your health. By incorporating a plan, you’re less likely to graze on unhealthy snacks outside of mealtime. Sure, meal planning takes time on the front end. However, if done right, it saves you valuable time later on.
If the thought of menu planning seems difficult or intimidating, try starting with a theme night. Examples include:
Meatless Monday
Taco Tuesday
Leftover Wednesday
Breakfast-theme Thursday
Fish Friday
Soup and salad Saturday
Meal-prep Sunday
If you prefer to improvise, you still have the opportunity to create a healthy, balanced meal. Use the plate method for balance in the moment. Evaluate your plate by asking the following:
Do I have three food groups represented?
Do I have the right portions?
Start by looking for vegetables, as they should be the largest portion of your meal. If there are no vegetables as a part of your meal, grab some before you start eating.
MEAL PLANNING SCHEDULE
Try the following steps as you schedule your meal plan:
Step 1: Set aside time twice a week for food prep. Chop and cook ahead for the next three to four days.
Step 2: Try batch-cooking. This is where you cook once and eat multiple times. Here are a few suggestions:
Make a large batch of homemade soup or chili, and freeze in smaller portions.
Look at making a batch of brown rice and using some for a side item one day, in a casserole the next and in a stir fry the day after.
Make meatloaf, and divide it in half. Use half for meatloaf and roll the other half into meatballs and freeze.
Cook extra meat, and divide it up for casseroles, tacos, salads, etc. Keep what you can use within three to four days in the fridge and freeze the rest in usable portions.
Use extra pasta for a cold salad the next day.
Make a roast in the crockpot one day, and slice up left overs for sandwiches later. You can also freeze it in individual portions for a quick reheat later in the week.
Step 3: Overlap ingredients. Think of different meals with similar ingredients, and plan them into the same week. For example, a meal of brown rice, chicken and sautéed vegetables one day can become chicken, rice and veggie soup the next. Or the same basic ingredients can be used to make both veggie lasagna and veggie pizza in the same week. You can have all your vegetables pre-prepped.
Step 4: Recycle your menus. Once you get a few weeks planned, repeat them. You’ll know what worked and didn’t work. Then tweak your menu as needed.

03/23/2023

Red and processed meats can also be high in trans fats and saturated fats, which are associated with lower fertility . Other research suggests that a high intake of animal protein overall may also be associated with worsened fertility outcomes.

1. Red and processed meats
seitan.
tofu.
tempeh.
beans.
peas.
lentils.

02/08/2023

Defrost carefully. Never allow foods to defrost at room temperature, on the counter or in warm water. Defrost food only in the refrigerator, in the microwave or in a cool water bath (inside a leak-proof plastic bag) with water that is changed every 30 minutes. When defrosting food in the refrigerator, remember to cover raw meat and place it on the bottom shelf so juices won't drip onto other foods. When defrosting food in the microwave, cook it immediately afterward.
Wash hands before, during and after food preparation. Proper hand-washing may eliminate a large percentage of food poisoning cases. Remember to wash hands when switching tasks, such as handling raw meat and then cutting vegetables. Wash hands with soap in clean, running water for at least 20 seconds.
Keep kitchen surfaces clean. Use hot, soapy water to wash countertops and surfaces, cutting boards, refrigerator door handles and utensils. After cleaning, keep it clean by avoiding cross-contamination.
Use two cutting boards. Dedicate one for raw meat, poultry and fish and the other for ready-to-eat foods, such as fruits and vegetables. Make it easy to remember by using color-coded cutting boards, one for raw meats and one for ready-to-eat foods.
Employ different utensils for different tasks. Use separate spoons and forks to taste, stir and serve food.
Resist temptation. When baking, avoid eating foods containing raw eggs or uncooked flour, such as cookie dough or cake batter. These ingredients may contain bacteria that can lead to food poisoning if not cooked first.
Buy and use a food thermometer. It is the only reliable way to determine the doneness of your food and ensure that food is cooked to proper internal temperatures. (Do not rely on "clear juices" to tell that the turkey is done.)
Refrigerate food within two hours of serving. This helps to prevent the growth of harmful bacteria that can lead to food poisoning. This is especially important when serving buffets. Use a refrigerator thermometer and make sure it's set at below 40°F.
Practice Kitchen Safety. Ensure your kitchen is ready with the tools and resources you need before the big event.

01/31/2023

With many of us in a hurry these days, finding the motivation to cook a healthy meal at home can be difficult. However, learning some shortcuts in the kitchen can make keeping your health on track quicker and easier, and prevent you from grabbing the first thing you see or going out for fast food.

WHY COOK AT HOME?
Research shows that maintaining a healthy weight is difficult when you eat out too much. Restaurant meals often are served in excessive portions that can easily contain a day’s worth of calories and sodium. However, with a little planning, it’s possible to change your eating habits to make eating at home easier, more enjoyable and healthier.

TIME-SAVING STRATEGIES
Menu planning is one of the best things you can do to maintain your health. By incorporating a plan, you’re less likely to graze on unhealthy snacks outside of mealtime. Sure, meal planning takes time on the front end. However, if done right, it saves you valuable time later on.

If the thought of menu planning seems difficult or intimidating, try starting with a theme night. Examples include:

Meatless Monday
Taco Tuesday
Leftover Wednesday
Breakfast-theme Thursday
Fish Friday
Soup and salad Saturday
Meal-prep Sunday
If you prefer to improvise, you still have the opportunity to create a healthy, balanced meal. Use the plate method for balance in the moment. Evaluate your plate by asking the following:

Do I have three food groups represented?
Do I have the right portions?
Start by looking for vegetables, as they should be the largest portion of your meal. If there are no vegetables as a part of your meal, grab some before you start eating.

MEAL PLANNING SCHEDULE
Try the following steps as you schedule your meal plan:

Step 1: Set aside time twice a week for food prep. Chop and cook ahead for the next three to four days.

Step 2: Try batch-cooking. This is where you cook once and eat multiple times. Here are a few suggestions:

Make a large batch of homemade soup or chili, and freeze in smaller portions.
Look at making a batch of brown rice and using some for a side item one day, in a casserole the next and in a stir fry the day after.
Make meatloaf, and divide it in half. Use half for meatloaf and roll the other half into meatballs and freeze.
Cook extra meat, and divide it up for casseroles, tacos, salads, etc. Keep what you can use within three to four days in the fridge and freeze the rest in usable portions.
Use extra pasta for a cold salad the next day.
Make a roast in the crockpot one day, and slice up left overs for sandwiches later. You can also freeze it in individual portions for a quick reheat later in the week.
Step 3: Overlap ingredients. Think of different meals with similar ingredients, and plan them into the same week. For example, a meal of brown rice, chicken and sautéed vegetables one day can become chicken, rice and veggie soup the next. Or the same basic ingredients can be used to make both veggie lasagna and veggie pizza in the same week. You can have all your vegetables pre-prepped.

Step 4: Recycle your menus. Once you get a few weeks planned, repeat them. You’ll know what worked and didn’t work. Then tweak your menu as needed.

01/24/2023

1. Pay attention to nutrition labels.
As you may have noticed, the nutrition label on food packages looks a little different now. Many of the FDA changes to the nutrition label, which went into law earlier this year, were made to help reduce chronic diseases such as obesity and heart disease.
The goal is to help consumers become more aware of what they’re eating and how it impacts their health. Have you ever eaten more than one serving size out of a snack container? Now, companies are required to disclose both the number of calories per serving as well as the amount of servings per package.

Calories from fat are no longer listed, because the type of fat you consume is more important than the total amount of fat, Blair says. The new label lists the fats that should be limited because of their ties to cardiovascular disease, including saturated fat and cholesterol.

There are also four vitamins and minerals listed on the food label as “nutrients of concern.” These have been identified as nutrients many Americans don’t consume enough of, like vitamin D and potassium.

2. Recognize healthy fats.
There are two natural types of fat, saturated and unsaturated, as well as a synthetically created fat known as trans fat.

All fat molecules have long tails that may be saturated (completely filled with hydrogen atoms) or unsaturated (not completely filled with hydrogen atoms). When the fatty acid tail is filled with hydrogen, or saturated, the tail is stiff and rigid. Rigid tails can block off arteries and lead to heart disease, Blair explains. Saturated fats are solid and are found in rich foods like butter, milk and marbled meats.

Comparatively, unsaturated fatty acid tails are not rigid and can move or flow. Unsaturated fats are termed healthy fats because they provide antioxidant effects in the body while remaining fluid. Unsaturated fats are a liquid at room temperature and are found in plant-based oils, avocados, nuts and fish.

Like Podcasts? Add the Michigan Medicine News Break to your Alexa-enabled device or subscribe for daily updates on iTunes, Google Play and Stitcher.

Omega 3 fatty acids, found in many types of fish — including salmon, herring and sardines —help fight inflammation and protect the heart.

Trans fats were synthetically created and lead to increased risk of heart disease. These have now been required by law to be removed from the American food supply.

Blair tells her patients the goal for a healthy heart is to minimize saturated fats and trans fats and increase their daily intake of unsaturated fats.

3. Find flavorful alternatives to salt.
Many patients with cardiovascular disease are encouraged to ditch the salt shaker. Too much salt can elevate blood pressure, which increases the risk of developing cardiovascular disease.

But heart patients aren’t the only ones who should be aware of how much sodium they’re eating on a daily basis. The average American consumes approximately 3,400 milligrams of sodium each day, far beyond the recommended 2,300 milligrams (approximately 1 teaspoon). In addition to increasing blood pressure, a salty diet can put you at risk for an enlarged heart muscle, heart failure, kidney disease and osteoporosis.

Contrary to popular belief, the majority of sodium we consume is already in our foods, particularly processed foods. Sodium is prevalent in the American diet because it’s used to preserve many of the foods we consume, so reading the nutrition label is an important way to know how much salt you’re consuming.

Because most canned foods are high in sodium, Blair recommends sticking to frozen or fresh vegetables instead. Be sure to avoid frozen vegetables with added sauces, though. Purchasing fresh meats and freezing them yourself can reduce sodium intake by at least 25%. Salt is also found in many seasoning blends and boxed items.

Instead, make your own seasoning blends without the salt. Blair recommends trying garlic and onion powder, coriander, cumin or paprika to flavor your food.

And although the salt we sprinkle on our food at the dinner table isn’t the main culprit of our high sodium intake, we should still avoid adding it to our food.

01/23/2023

What is a healthy diet?
Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.

Healthy eating doesn’t have to be overly complicated. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. The truth is that while some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.

By using these simple tips, you can cut through the confusion and learn how to create—and stick to—a tasty, varied, and nutritious diet that is as good for your mind as it is for your body.

The fundamentals of healthy eating
While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don't need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.

Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn't mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs.

Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline.

Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight. Learn more »

Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it's vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job.

Carbohydrates are one of your body's main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline.

Making the switch to a healthy diet
Switching to a healthy diet doesn't have to be an all or nothing proposition. You don't have to be perfect, you don't have to completely eliminate foods you enjoy, and you don't have to change everything all at once—that usually only leads to cheating or giving up on your new eating plan.

A better approach is to make a few small changes at a time. Keeping your goals modest can help you achieve more in the long term without feeling deprived or overwhelmed by a major diet overhaul. Think of planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day. As your small changes become habit, you can continue to add more healthy choices.

Foodstuff Fertility

08/15/2023

07/30/2023

06/20/2023

06/19/2023

03/23/2023

03/23/2023

02/08/2023

01/31/2023

01/24/2023

01/23/2023

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