Tag Archives: Grocery shopping

Business

How much you’d have if you invested $1,000 a decade ago

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About 10 days ahead of Black Friday — one of the most anticipated shopping days for merchandisers — big-box retailer Walmart reported better-than-expected revenue and earnings.

And good news for consumers: The company plans to set prices for Thanksgiving staples at the same level as 2021.

For the fiscal third quarter, Walmart generated more than $152 billion in total revenue, eclipsing the nearly $148 billion Wall Street analysts expected. The company also reported adjusted earnings per share of $1.50 for the quarter, compared to the $1.32 analysts expected.

Walmart saw growth in its grocery sales this quarter as it rolled out various deals to draw in budget-conscious consumers.

“Through our Deals for Days events in the U.S. and a Thanksgiving meal that will cost the same as last year, we’re here to help make this an affordable and special time for families around the world,” Walmart CEO Doug McMillon said in a press release.

Shoppers will be able to take advantage of savings for holiday meal items through Dec. 26, according to Walmart’s website.

In addition to increased grocery sales, Walmart also got a boost from a strong back-to-school shopping season in the U.S. and global sales events in countries such as India and China, McMillon said on a call with investors.

Back in the second quarter, Walmart’s earnings also surpassed Wall Street analysts’ expectations as inflation-pinched shoppers sought out affordable necessities like groceries over discretionary merchandise such as clothing.

What this means for investors

Walmart shares jumped on Tuesday, following the company’s earnings call.

If you had invested $1,000 into Walmart a year ago, you’d see a slight return on your investment and have about $1,024 as of Nov. 15, according to CNBC’s calculations. These computations were performed after the markets opened and are based on a share price of $149.

If you had invested $1,000 into Walmart five years ago, your investment would be worth around $1,755 as of Nov. 15, according to CNBC’s calculations.

And if you had invested $1,000 into Walmart a decade ago, your investment would have more than doubled in value and be worth about $2,377 as of Nov. 15, according to CNBC’s calculations.

Walmart is expected to continue to perform well over the holiday season since the company’s focus on low prices is expected to continue to attract price-conscious consumers, Deutsche Bank analyst Krisztina Katai predicted ahead of the earnings report.

However, Walmart’s performance could be hurt by various factors, such as shifts in consumer buying habits or further increases in labor costs, Katai adds.

Investors should always do their homework

With that in mind, it’s always important to remember that a stock’s past performance shouldn’t be used as an indicator of how well it will perform in the future.

Given the unpredictability of the stock market, a passive investing strategy tends to make sense for most investors, rather than investing in individual stocks.

Investing in a market index, like the S&P 500, can be a great way to get started. Since the S&P 500 tracks the stock performance of large American publicly traded companies, investing in an S&P 500 index fund or exchange traded fund (ETF) can be a great way to gain exposure to a number of well-known companies.

As of Nov. 15, the S&P 500 declined by about 15% compared to 12 months ago, according to CNBC’s calculations. However, the index has increased by about 55% since 2017, and grown by about 196% since 2012.

Want to earn more and work less? Register for the free CNBC Make It: Your Money virtual event on Dec. 13 at 12 p.m. ET to learn from money masters like Kevin O’Leary how you can increase your earning power.

Don’t miss: Apple just announced its new iPhone 14—here’s how much you’d have if you invested $1,000 a decade ago

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Health

A cardiologist shares the 5 foods she avoids for a ‘healthy heart’—and what she eats instead

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As a cardiologist who has treated thousands of patients, I am often asked about what foods to eat for a healthy heart.

Of course, you don’t need be a nutritionist to know that you won’t benefit from a consistent diet of cheeseburgers, donuts and French fries. But there are a number of popular choices that are actually not that good for your heart.

Here are five foods I always try to avoid eating in excess — and what I opt for instead:

1. Bread

Many people are surprised to learn that bread and baked goods are some of the biggest contributors of sodium in our diets. High sodium consumption can raise blood pressure, which is a major risk factor in heart disease and stroke.

A plain bagel, for example, can contain 500 milligrams of sodium, which is about a third of what the American Heart Association recommends per day for most adults.

Refined flours in bread can also make our blood sugars spike. And remember, just because it’s brown, that doesn’t make it better.

For fiber content, I try to look for visible grains and seeds all throughout each slice, and I aim for at least three grams of fiber per 100 calories.

2. Margarine

Too much butter isn’t healthy for your heart, but alternatives like margarine aren’t always better.

There used to be more trans-fat — which raises “bad” cholesterol and lowers “good” cholesterol — in margarine before the FDA implemented a ban on partially hydrogenated oils in 2015. But just because the trans-fatty acids are gone, that doesn’t make margarine automatically good for us. 

Many on the market are made with palm oil, which contains high amounts of saturated fats that can raise your cholesterol.

Margarine made from olive oil or flax oil are better choices. Olive oil contains only minor levels of saturated fat and no trans fats. Another great substitute for butter that I love is mashed avocado.

3. Skim milk

Milk and dairy products containing milk fat are major sources of saturated fatty acids. And while skim milk may be the better option, I still encourage people to switch it up and try alternatives.

Almond, cashew, and macadamia nut milks are higher in heart-healthy unsaturated fats, as are soy, hemp, and flax milks.

If you’re drinking milk because it’s a good source of calcium, know that calcium can be found in many different foods. Almonds, broccoli, kale, oranges, beans, edamame, figs and canned salmon are all heart-healthy options that can add more calcium to your diet.

4. Diet Soda

It might not contain any sugar, but diet soda can still mess with your biochemistry. Recent studies have revealed that artificial sweeteners found in diet soda can affect the production of important proteins in our gut that protect against obesity and diabetes.

For refreshing beverage options, I like going with tea, which is full of heart-healthy compounds that help fight inflammation and cell damage. Black and green tea have been associated with a lower risk of heart attack and stroke.

Another great option is a glass of sparkling water with some fresh fruit and mint leaves tossed in.

5. Granola Bars 

Although they might sound healthy, most granola bars contain much more than just the oats, nuts and fruits typically highlighted on the front of the package.

Many also come loaded with added sugars, artificial sweeteners and other counterproductive ingredients, like palm oil.

I much prefer raw nuts as a satisfying snack on their own. When I eat oats, I typically go for a breakfast of oatmeal, using dried or fresh fruit as the sweeteners.

Dr. Elizabeth Klodas is a cardiologist and founder of Step One Foods. Trained at Mayo Clinic and Johns Hopkins, Dr. Klodas has published dozens of scientific articles throughout her career, authored a book for patients, “Slay the Giant: The Power of Prevention in Defeating Heart Disease,″ and served as founding editor-in-chief of Cardiosmart.org.

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Health

A nutritionist with type 1 diabetes shares the top 5 ‘food swaps’ she eats to manage her blood sugar

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More than 11% of Americans have diabetes, which occurs when the pancreas does not produce enough insulin to regulate blood sugar levels.

As a nutritionist who has been living with type 1 diabetes for more than 30 years, I’ve found that having diabetes doesn’t mean you have to completely stop eating what you enjoy. Managing blood sugar is often more about making small food swaps, or adding, rather than eliminating, certain foods.

For example, you can still eat carbs, but you also need to add protein, a small amount of healthy fats and plenty of fiber. Protein, fat and fiber all moderate how quickly food is digested, which is helpful in balancing blood sugar levels.

Here are the foods I eat — and the foods I try to cut back on — to help manage my diabetes:

1. Bean-based or vegetable pasta

Turning vegetables into noodles using a spiralizer is a great way to increase your fiber and vitamin intake.

Floortje | Getty

Wheat-based pasta is mostly carbohydrates, and it can lead to a blood sugar spike if eaten in large portions on its own.

Instead, I’ll opt for bean-based pasta or a vegetable pasta. Turning vegetables (e.g., carrots, zucchini and sweet potatoes) into noodles using a spiralizer is a great way to increase your fiber and vitamin intake.

If you do choose to eat traditional pasta, whether it’s gluten-free or wheat-based, be sure to add lots of protein and fiber to your dish. I recommend poultry, fatty fish like salmon and beans, and vegetables like kale, peppers, onions and broccoli.

2. Riced broccoli, zucchini or chickpeas

As a substitute for grain rice, try riced broccoli, mushrooms, zucchini, chickpeas or cauliflower. These are fiber-rich and gentler on blood sugar.

Cavan Images | Getty

As a substitute for grain rice, try riced broccoli, mushrooms, zucchini, chickpeas or cauliflower. These are fiber-rich and gentler on blood sugar.

Brown rice is a common substitute for white rice in diabetes diet plans, but the carbohydrate amounts in both are actually pretty similar. And the small amount of additional fiber you get from brown rice isn’t typically enough to have a significant impact on blood sugar levels.  

So, just as with pasta, when you want to enjoy some rice, just be mindful of your portion size and pile on the protein, fat and fiber (e.g., from nuts, veggies, fish, or beans).

3. Almond, coconut or oat flour

To make these chocolate chip almond butter breakfast bars, I use a combination of ground up oats (or oat flour) and almond flour. This combo creates a more blood sugar-friendly flour that also gives a great fluffy texture!

Mary Ellen Phillips

Instead of using traditional flour when baking or cooking, I’ll opt for blood sugar-friendly flour made from almonds, coconuts or oats.

One of my favorite tricks is to use a blend of almond flour and oat flour. The resulting flour is lower in carbohydrates and higher in fiber and protein than wheat flour.

And it’s equally tasty: This chocolate chip almond butter breakfast bars recipe is delicious!

4. Breakfast cereals with protein and fiber

Breakfast cereal can do a number on your blood sugar if you’re not careful. Instead of choosing cereals with large amounts of added sugars, opt for brands that have more fiber and protein.

ATU Images | Getty

Breakfast cereals can do a number on your blood sugar if you’re not careful. Instead of choosing cereals with large amounts of added sugars, choose brands that have more fiber and protein.

My recommendation for a high-fiber, low-sugar option: bran flakes. With about five grams of fiber per serving, this type of cereal contains 19 grams of net carbs per 3/4th cup serving, making it lower in carbohydrates than many breakfast cereals.

A bonus: The added fiber is beneficial to digestive health, heart health and weight management.

5. Fruits low in sugar

Berries are delicious and also low in sugar.

Viktoryia Vinnikava | Twenty20

Many people with diabetes are told they should avoid fruit. But there’s often no reason to eliminate entire food groups, especially something as nutritious and tasty as fruit.

I always go for fruits low in sugar, such as berries, kiwi, melon and citrus. Watermelon is great, too, if consumed in moderation. One cup of diced watermelon has less than 10 grams of sugar.

If you want to eat fruits that are higher in sugar like bananas or mangos, enjoy them with a source of protein, like peanut butter, cheese or plain yogurt.  

Mary Ellen Phipps is a registered dietitian, nutritionist and founder of Milk and Honey Nutrition. She is also the author of “The Easy Diabetes Desserts Cookbook: Blood Sugar-Friendly Versions of Your Favorite Treats,” and a writer for HealthDay. Follow her on TikTok and Instagram.

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Health

A cardiologist shares the 5 foods she eats every day to lower cholesterol—and keep a ‘healthy heart’

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As a cardiologist who has treated thousands of patients, one of the most common health concerns I come across is high cholesterol. But the solution doesn’t always have to come from a pill, which can have side effects.

The foods we eat play a major role in keeping those cholesterol numbers low. The best part is that you don’t have to put tons of restrictions around your diet in order to see positive changes.

Although there is great individual variation to dietary cholesterol, just making a few tiny improvements in your eating habits can yield significant reductions in LDL cholesterol — or the “bad” cholesterol that contributes to fatty buildups in arteries.

Here are five inexpensive foods I eat regularly to help lower cholesterol and keep my heart healthy:

1. Oatmeal and oat bran

2. Almonds

A 2018 study found that almonds can lower LDL cholesterol while maintaining or even increasing HDL cholesterol — or the “good” kind that helps remove other forms of cholesterol from your bloodstream.

If you’re not a fan of almonds, other options that have been shown to improve cholesterol levels include hazelnuts, macadamia nuts, walnuts and pistachios.

3. Chia seeds

Chia seeds supply plenty of essential omega-3 fatty acids. Increasing consumption of these healthy fats by even one gram per day has been associated with a 16% reduction in the risk of cardiovascular issues. 

Although omega-3 fatty acids have relatively little effect on LDL, they can help raise HDL cholesterol and help lower triglycerides, a type of fat found in your blood.

4. Broccoli

Studies have demonstrated a connection between consuming vegetables and reducing the risk of heart disease. 

Broccoli in particular is plentiful in soluble fiber, which does wonders for high cholesterol. Other cholesterol-busting vegetables to consider include spinach, Brussels sprouts and collard greens.

In addition to supplying a multitude of vitamins and antioxidants, eating vegetables regularly has been shown to help lower cholesterol, with higher intakes associated with progressively lower LDL levels. 

5. Watermelon

Swap the sugar snacks for some sweet watermelon if you want to lower your cholesterol. Watermelon naturally contains lycopene, which has lipid lowering properties, reducing total and LDL cholesterol.

For those who aren’t big on watermelon, consider adding apples, grapes, strawberries, citrus fruits or even avocados to your diet. All of these are rich in pectin, a type of soluble fiber that lowers LDL cholesterol.

Dr. Elizabeth Klodas is a cardiologist and founder of Step One Foods. Trained at Mayo Clinic and Johns Hopkins, Dr. Klodas has published dozens of scientific articles throughout her career, authored a book for patients, “Slay the Giant: The Power of Prevention in Defeating Heart Disease” and served as founding editor-in-chief of Cardiosmart.org.

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Business

Stanford dropouts’ startup worth millions, could be India tech unicorn

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“When we started this 12 months ago, every conversation we had was, ‘You’re totally out of your mind, this is never going to work,'” said teenage CEO Aadit Palicha. 

Yet, Palicha’s company has managed to prove those doubters wrong — it’s now nearing unicorn status and is one of India’s fastest-growing quick commerce apps. A unicorn is a startup valued at more than $1 billion.

Zepto is a startup that promises to deliver groceries in less than 10 minutes. Despite being just one of many businesses to join the instant commerce wave, it has already caught the eyes of investors. 

Its latest cash injection of $200 million in May 2022 valued the business at $900 million, just nine months after its launch. 

We figured that was just a more exciting opportunity than studying in an elite university.

Aadit Palicha

Co-founder and CEO, Zepto

Driving its meteoric growth are Palicha and Kaivalya Vohra, two 19-year-olds who dropped out of Stanford University to pursue their entrepreneurial dreams. 

“At that point, we had already scaled to a couple million dollars of annualized revenue. We said here’s an opportunity to raise a large amount of capital, it’s got clear product market fit,” Palicha told CNBC Make It. 

“How many people in their lifetimes get an opportunity to build a potential generational company? We figured that was just a more exciting opportunity than studying in an elite university.” 

From 45 to 10 minutes 

The idea for Zepto came in July 2021 — when the childhood friends were stuck in their homes in Mumbai, right in the middle of the Covid-19 pandemic and a nationwide lockdown. 

At the time, demand for delivery services surged as many stayed home.

“Online groceries [would] take six, seven days to deliver, offline options were practically shut down or unavailable. It was incredibly difficult for us to get groceries,” said Palicha, who is Zepto’s CEO. 

“We had sort of similar conversations with our neighbors that complained about pretty much the same problem. That’s when we said … why don’t we try building a solution for the folks in our neighborhood?” 

If you look at all the other major categories of e-commerce … you take all of them and combine them, they’re a fraction of the grocery market.

Aadit Palicha

Co-founder and CEO, Zepto

But Palicha and Vohra were no strangers to the instant grocery delivery business. In 2020 — at just 17 years old — they started KiranaKart, which they said delivered groceries in Mumbai in under 45 minutes.

“Some people were getting their deliveries [within] a 10-15 minute timeframe,” Vohra said. 

“In terms of their retention, how much they liked the platform and how frequently they were referring to their friends, [it] was significantly higher for those people who got the deliveries in that timeframe.”

“Which is why we said, ‘Look, maybe there’s some value in exploring that.'” 

Zepto isn’t the only quick commerce startup in India, and competition is heating up both domestically and globally. The country’s online grocery market is set to be worth around $24 billion dollars by 2025, according to Redseer.

Zepto

They weren’t wrong. According to research from consulting firm Redseer, India’s online grocery market could be worth up to $25 billion by 2025 and that is an opportunity that was “too compelling to pass up,” said Palicha.

“If you look at all the other major categories of e-commerce — electronics, apparel, you take all of them and combine them, they’re a fraction of the grocery market,” he added. 

Building trust and reliability 

In order to fulfill grocery orders in under 10 minutes, the duo established a network of dark stores, or microdistribution hubs across cities. 

Dark stores are are closed to the public, housing goods meant solely for online ordering.

“We design our network across the city, to make sure that our points of pickup are very close to population clusters in a specific neighborhood,” Palicha said. 

In order to fulfill grocery orders in under 10 minutes, the duo established a network of dark stores, like the one above, across cities.

Zepto

“What ends up happening is that the average distances of our deliveries are so short, we’re able to get deliveries done consistently in 10 minutes.”

The startup added that the average distance for its deliveries ranges from 1.7 to 2 kilometers. Other forms of hyperlocal delivery, it said, could be “2 to 2.5 times longer than that.” 

Today, Zepto says, it operates hundreds of dark stores across 10 cities in India, with tens of thousands of delivery drivers at work. Palicha added that it is currently delivering “90 to 95%” of its orders between five and 20 minutes. 

But speed is not Zepto’s only secret to retaining customers and building loyalty. The startup, whose name comes from zeptosecond — the smallest unit of time — claimed it is adding 100,000 new users daily. 

“To really retain customers for the long term, what do you really need to build is trust and reliability. Reliability comes in many ways,” said Vohra, who is also the chief technology officer. 

“Yes, we deliver on time, but also reliability in terms of — if I ordered 10 things, I get those 10 exact things. And if I order fruits and vegetables, [they’re] the highest quality possible.” 

Keeping cash burn low

Investors are excited about Zepto’s popularity too.

To date, the company had attracted $360 million dollars from investors, including Y Combinator, U.S. health-care consortium Kaiser Permanente and Nexus Venture Partners. Its latest funding round puts the company on course for a likely $1 billion valuation. 

Palicha said one the key drivers of Zepto’s investment success is its “operating discipline.” 

“When we went to investors this time around, we showed very, very clear paths to profitability. We went from $0 in revenue roughly a year ago to today, we’re doing hundreds of millions of dollars in annualized revenue,” he added. 

“We’re still talking in terms of multiples and not percentages when it comes to our growth rate, and that’s something that we’re excited by.”

Since day one, we’ve been … forcing ourselves to be efficient to make every dollar last. 

Aadit Palicha

Co-founder and CEO, Zepto

Zepto claims it has managed to reduce its cash burn rate by 5 times on a per-order basis, while achieving a quarter-on-quarter revenue growth of 800%. 

Even so, the days of easy money for cash-burning tech companies are gone, as interest rates rise and investors demand more results. Nonetheless, the young founders remain unfazed. 

“We’re in a position where you look at the size of our balance sheet, we effectively got capital to last us multiple years, in the context of this downturn,” said Palicha. 

“Since day one, we’ve been … forcing ourselves to be efficient to make every dollar last. We’re able to do more orders with the same amount of cash, we’re able to acquire more customers with the same amount of cash.” 

Zepto’s founders may be young, but their conviction in their product is unwavering. “Whether it was in front of an investor, a senior executive, any government stakeholder and regulator, you realize what you’re building is on the right side of what customers want,” said Aadit Palicha (right).

Zepto

Keeping costs lower than its competitors in the high-growth tech category has given them an edge, said the duo. 

“That just puts us in a position where we are able to continue growing sustainably, where other folks have been forced to … induce layoffs, essentially pull back growth plans and contract to survive in a market like this,” Palicha added. 

Touching ‘the billion mark’?

Because of that difficult environment, Palicha and Vohra aren’t resting on their laurels despite the fresh funding that Zepto has in the bag.

“The key focus now is to just build the incremental scale we need to break even in key markets. Once we have a balance sheet that is now operating in breakeven, we can start expanding into new cities with a lot more confidence and clarity,” said Palicha. 

It was previously reported that Zepto is making $200 million to $400 million dollars in annualized revenue and the founders are now hoping to “touch the billion mark.” 

Palicha added: “[Zepto] came out as a personal project between Kaivalya and [me] to see if we could solve a problem at a small scale in our neighborhood.”

“It eventually evolved into the company that we are today, which we’re incredibly grateful for.” 

Don’t miss: Here’s how you can recession-proof your career, according to one CEO

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Health

‘Put these on your grocery list’

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Food and mood are so intricately connected that they’ve inspired a new area of brain study: Nutritional psychiatry, which examines how what we eat impacts how we feel.

As a dietitian and nutritionist who has researched and experienced this connection firsthand, I find it infinitely fascinating that we can empower ourselves to feel partly — or sometimes entirely — better based on our dietary habits.

The foods you eat can make or break everything from your work and productivity to your mental state and physical health. To boost your mood and brain energy levels, put these 35 foods on your grocery list:

Complex carbs

1. Pumpkin seeds
2. Apples
3. Chickpeas
4. Strawberries
5. Oatmeal

Complex carbs pack in more nutrients than simple carbs and, due to their higher fiber content, take longer to break down.

They also help stabilize blood sugar levels, which can stabilize your mood. Fluctuations in blood glucose can cause your mood to change rapidly, leaving you irritable, low on energy and feeling downright dreadful.

Lean protein

6. Eggs
7. Salmon
8. Lentils
9. Chicken
10. Lean beef

Protein is necessary for healthy energy levels. It takes longer to digest than carbs, keeping your blood sugar balanced and providing lasting energy.

It also affects hormones that control satiety, so when you eat enough of it, you can ward off “hanger.”

Amino acids, which are the building blocks of protein, help repair and replenish tissue — and your body needs them to make certain neurotransmitters.

Healthy fats

Folate

16. Spinach
17. Asparagus
18. Brussel sprouts
19. Pomegranates
20. Shellfish

Folate plays a role in the production of dopamine and impacts other mood-related neurotransmitters, helping you keep calm and carry on.

It has also been shown to help prevent neural tube defects, support cell growth and repair, and regulate sleep patterns, especially as you age.

A deficiency in folate levels has been linked to a number of brain issues, including dementia and depression.

Iron

Vitamin C

26. Oranges
27. Lemons
28. Kiwi
29. Bell peppers
30. Tomatoes

Vitamin C is an antioxidant that assists the body’s ability to make neurotransmitters, including dopamine and serotonin, which both work to stabilize mood.

Your body needs vitamin C to maintain and repair all tissues, so it helps wounds and cuts heal. Plus, your adrenal glands require vitamin C to make stress hormones, including cortisol. The more stressed you are, the more cortisol you produce — and the more vitamin C you need.

Melatonin

31. Tart cherries
32. Grapes
33. Barley
34. Broccoli
35. Pistachios

Tryptophan, as well as nutrients like calcium and vitamin B6, help you produce melatonin, but you can also get this “sleep hormone” from the foods listed above.

Melatonin doesn’t have a soporific effect. Instead, it shifts you into a state that helps you ease your way toward sleep. Eating foods rich in melatonin before bedtime can help you take full advantage of the natural increase in this hormone that happens in the evening.

Patricia Bannan, MS, RDN, is a dietitian, nutritionist, chef and author of “From Burnout to Balance: 60+ Healing Recipes and Simple Strategies to Boost Mood, Immunity, Focus and Sleep.” She has been featured in The Oprah Magazine, Shape, Health, Parenting and Good Housekeeping. Patricia received her master’s degree in nutrition from the Friedman School of Nutrition Science and Policy at Tufts University. Follow her on Twitter and Instagram.

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Health

A Harvard nutritionist shares the No. 1 food she eats every day to keep her brain ‘sharp and focused’

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Eating the right “brain-boosting foods” can significantly decrease your risk of developing neurological problems, improve your mental health, and help you stay sharp and focused.

As a nutritional psychiatrist, a big part of my job is advising patients — especially those who want to improve their brain health or are trying to recover from trauma — about foods they should incorporate into their daily diet.

And there are so many options, from leafy greens like spinach and kale to nuts like almonds and walnuts. But through my years of research, I’ve found one to be the most beneficial when it comes to helping your brain age well: blueberries.

The brain-boosting benefits of blueberries

I suggest adding 1/2 to one cup per day. Frozen blueberries are just as good as long as they don’t have added sugars, juice or preservatives.

Versatile, accessible and absolutely scrumptious, here’s why I love eating blueberries every morning:

1. They are high in flavonoids

Blueberries are packed with flavonoids, which are plant compounds that offer a variety of health benefits. Studies have found it can lower your risk for dementia.

People who eat a diet that includes at least half a serving per day of foods high in flavonoids may have a 20% lower risk of cognitive decline, according to a 2021 study that surveyed 49,493 women with an average age of 48, and 27,842 men with an average age of 51.

2. They are packed with antioxidants.

Blueberries are rich in anthocyanins, a type of antioxidant that gives these berries their characteristic color. Anthocyanins support a healthy stress tolerance and anti-inflammation throughout the body, particularly in the brain.

The antioxidant phytonutrients — that is, plant nutrients — found in blueberries also quell inflammation in the body and brain, and protect cells from damage.  

3. They are rich in fiber.

I frequently speak about the profound connection between our gut and our brain — or what I call the “gut-brain romance.”

Like antioxidants, fiber decreases inflammation and feeds the “good bacteria” in the gut. Blueberries are rich in fiber, allowing them to improve our microbiome health and reduce inflammation in the gut and the brain.

4. They contain folate

Folate is an important vitamin that allows neurotransmitters, the chemical messengers within our brain that govern mood and cognition, to function properly.

Where a deficiency of folate may underlie some neurological conditions, improving folate status has beneficial effects on our mental health, brain health and cognitive age.

How to incorporate blueberries into your diet

I love carrying a small container of blueberries in my bag as a healthy snack for when I’m on the go. But if you want to get creative with your blueberry intake, here are two of my favorite recipes:

Watermelon and Blueberry Ice Pops

These simple homemade ice pops are soothing because of their cool, lightly sweet taste. Watermelons are also rich in antioxidants and vitamins A, B and C. These treats can be made with almond milk for a creamier texture or coconut milk for added flavor.

Servings: 6 to 8 pops
Prep time: 10 minutes

Ingredients:

  • 2 cups seeded, chopped watermelon
  • 1 cup almond or coconut milk (optional)
  • 1/2 teaspoon fresh lime juice
  • 1 tablespoon lime zest
  • 1/4 tablespoon honey
  • 1/2 cup fresh or frozen blueberries

Steps:

  1. Puree the watermelon with the milk, if using, in a blender.
  2. Stir in the lime juice, lime zest and honey.
  3. Pour into stainless‐steel ice-pop molds until each mold is two‐thirds full, leaving room for the blueberries.

Chia Pudding Topped With Nuts and Blueberries

Chia pudding is a great way to start the day and doesn’t require any early-morning prep. Since it has to be set in the fridge overnight, you can prepare it the night before.

Servings: 2
Prep time: 10 minutes

Ingredients:

  • 1/2 cup organic canned light coconut milk
  • 1/2 teaspoon honey
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon ground cinnamon
  • 2 tablespoons chia seeds
  • A handful of blueberries and nuts

Steps:

  1. Pour the coconut milk into a mason jar and stir in the honey, vanilla and cinnamon. Sprinkle the chia seeds on top.
  2. Screw the lid of the mason jar on and shake well so that the seeds mix with the milk.
  3. Chill overnight in the fridge.
  4. Serve topped with blueberries and nuts.

Dr. Uma Naidoo is a nutritional psychiatrist, brain expert, and faculty member at Harvard Medical School. She is also the Director of Nutritional & Lifestyle Psychiatry at Massachusetts General Hospital and author of the best-selling book “This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More.” Follow her on Twitter @DrUmaNaidoo.

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Health

A doctor shares the 5 superfoods she always adds to her diet to boost her immune system

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There are a number of ways your lifestyle can enhance your immune system, but one of the most important is eating the right foods.

So how do we choose?

It seems like every few weeks there is a new immune-boosting superfood on the scene. But as an immunologist and functional medicine doctor, I’m here to tell you that any nutrient-dense food that’s rich in vitamins and minerals is an immune superfood.

However, some foods seem to stand out from the rest for their beneficial properties. Here are five magical superfoods that I always try to add to my diet for a strong and healthy immune system:

1. Mushrooms

The maitake mushroom is an edible mushroom that grows at the base of trees and is known to have medicinal benefits.

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Mushrooms have been a staple in traditional Chinese medicine for thousands of years. And now we have modern science to explain the effects of these amazing fungi, which, depending on the species, can boost, redirect or modulate our immune activity.

The one I like best is maitake, also called “hen-of-the-woods” or “chicken-of-the-woods.” Not only do they make delicious tacos, but they can increase Th1 cytokines, which help stimulate cellular immune response when fighting bacterial infections.

Shiitake mushrooms are commonly used in Asian cooking and have been found to have immune-stimulating activities.

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I’m a fan of shiitake mushrooms, too. Studies show a pattern of immune-boosting benefits, such as an increase in NK and Cytotoxic T cells — both advantageous in conquering viruses and cancer cells.

Lastly, there’s the reishi mushroom, which has been shown in several studies to increase the Th1 cytokine response and help make chemotherapeutic drugs more effective. In addition, extracts of reishi promote the immune response against certain strains of herpes virus.

Reishi mushrooms have a hard outer shell that makes them inedible, so capsules are the most convenient form.

2. Ginger

Ginger has several strong anti-inflammatory and antioxidant properties. The spicy, aromatic root contains compounds called gingerols, which show promise in preventing cardiovascular disease by reducing oxidative stress in blood vessels, as well as inflammation in the heart area.

Ginger contains strong anti-inflammatory and antioxidant properties.

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Studies reveal that ginger extract may help prevent alcohol-induced liver disease and can also block the kidney damage created by chemotherapy drugs.

I often recommend ginger to patients who have nausea, bloating and other GI complaints from imbalances in their microbiome. You can incorporate fresh ginger in savory dishes, smoothies and ginger tea, or grab a ginger shot bottle (found at many juice bars and cafes) to drink plain or dilute in water.

3. Broccoli sprouts

Recently, a great deal of attention has been focused on broccoli sprouts, a potent source of one of the most immune-supportive biochemicals: sulforaphane.

On its own, sulforaphane has been shown to increase the levels of several antioxidant compounds by inducing a compound in our cells called NRF-2. This is sometimes called the “master regulator” of antioxidants, which means it helps increase the production of other antioxidants.

NRF-2 can play a role in lowering inflammation seen in many diseases like cancer, chronic obstructive pulmonary disease and liver disease.

The best way to eat broccoli sprouts is raw — for instance, in salads.

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Most cruciferous vegetables, such as cauliflower and broccoli, contain large amounts of glucoraphanin, which converts to sulforaphane during digestion. However, young broccoli sprouts contain between 10 and 100 times more sulforaphane than mature broccoli!

The best way to eat broccoli sprouts is raw — for instance, in salads — because sulforaphane is easily broken down by cooking. I always aim to eat two ounces of broccoli sprouts a week.

4. Garlic

Not only does garlic make everything taste more delicious, but this pungent vegetable has multiple compounds that regulate the immune system.

Studies on garlic find that it is immune-stimulating — increasing the activity of NK cells, a type of immune cell that has granules with enzymes that can kill tumor cells or cells infected with a virus.

At the same time, garlic is anti-inflammatory and can be cardioprotective by lowering cholesterol and blood pressure.

It’s also fabulous for fortifying our gut, for several reasons:

You can incorporate garlic into almost any recipe — so use it whenever you can — and you can also find it in supplement form if you’re not a fan of the taste.

5. Turmeric

If I had to pick one culinary compound out of nature’s apothecary for it’s immune-supportive effects, I’d go with turmeric root.

The bright yellow-orange root is not only a staple in Indian cooking, but it contains a magical compound called curcumin.

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The bright yellow-orange root contains a magical compound called curcumin, which has many key benefits:

Turmeric is a great spice to use in cooking, although it does impart a bright yellow hue to your skin tongue and teeth. And, because it’s not well-absorbed in the GI tract, you’d need to eat gobs of it to achieve immune-modulation effects.

Given that, curcumin supplements are the best way to get this beneficial compound. Dosages vary based on need. For general health, I recommend about 1,000 milligram a day in divided dosages.

Dr. Heather Moday is a board-certified allergist, immunologist and functional medicine physician. She is also the author of “The Immunotype Breakthrough: Your Personalized Plan to Balance Your Immune System, Optimize Health, and Build Lifelong Resilience.” Follow her on Instagram @theimmunityMD and Facebook.

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Health

This is the ‘worst food ingredient for your immune system,’ says immunologist and health expert

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When the first wave of Covid hit the U.S., it became clear that the majority of patients being placed on ventilators had a series of underlying conditions. Among those were metabolic disorders like obesity and diabetes, both of which have been surging in the U.S. over the past few years.

A question that puzzled people at the beginning of the pandemic was: Why does diabetes make it harder to fight a respiratory virus?

First, we know that the SARS-CoV-2 virus can make blood sugar control worse in the short term and can potentially throw people with diabetes into a very dangerous blood sugar state, studies show. It does this by binding itself to the receptors found on the beta cells of the pancreas, which produce insulin.

As an allergist and immunologist, I frequently tell my patients that having diabetes means you’re in a chronic low-grade inflammatory state, which taxes the body’s innate immune system and makes it slower to jump on pathogens when they enter the body.

When it comes to our immune system, what we eat matters a lot. And no ingredient is more detrimental to your immune health than sugar, especially during Covid.

Sugar: The worst food ingredient for your immune system

When you have high blood sugar — which is caused by many factors, but the biggest is consuming too much of it in your diet — it starts a vicious cycle of insulin resistance and obesity that drives up inflammatory cytokines, damages blood vessels, and activates the immune system to repair those areas.

This creates a major distraction for the immune system and paves the way for dangerous bacteria and viruses to slip through our body’s defenses.

If you’ve already been diagnosed with prediabetes or diabetes, this may sound like bad news. But it’s not; Type 2 diabetes doesn’t have to be permanent.

Eliminating excess sugar from your diet can not only help end this cycle, but it can reverse it completely. Dialing back your sugar consumption is one of the most effective ways to improve your immune system.

Sugar is hiding everywhere

You might be thinking: I’m not really a sweets person, so I don’t need to worry about this!

But even if you don’t eat donuts, candy, cakes or cookies regularly, having too many simple carbs like bread, pasta, rice, cereal or even certain fruits and juices may be silently driving up your blood sugar.

People often forget — or don’t realize — that sugar is in ketchup, salad dressings and lattes, as well as in juice, yogurt, cereal and protein bars.

I’m all about preventative care, especially when it comes to an insidious disease like diabetes, and recommend that the first step you take in your nutrition journey — regardless of age — is to ask your doctor to perform a fasting hemogoblin A1c test, even if your fasting blood glucose is normal.

Hemogoblin A1c tests measure average blood sugar over the previous three months, so even if your blood sugar is normal the day you see your doctor, the test can catch underlying issues.

How to protect your blood sugar health

Once you have an idea of where you stand on the blood sugar spectrum, take the steps below for better health:

1. Cut back on obvious sugars.

This means candy, soda, cake and those seasonal flavored lattes we all love. These foods and drinks don’t provide any nutritional value, and they contain massive amounts of sugar.

Instead, opt for dark chocolate, berries or another low-sugar treat. I’m not saying you have to take out all sugary foods forever. The occasional dessert is fine! But at the beginning, it’s important to get to a place where your blood sugar is stable and healthy.

2. Read the labels.

Now it’s time to check the amount of added sugar in every item in your pantry — and I mean everything, even things advertised as “low in sugar” or “healthy.”

The average American takes in about 17 teaspoons (71 grams) of added sugar a day, but the American Heart Association recommends no more than six teaspoons (25 grams) of added sugar a day for women, and nine teaspoons (36 grams) for men.

Remember, we still get natural sugars from fruits, vegetables and grains, so we’re certainly not deficient!

3. Eat more fiber.

If sugar is poison, then fiber is the antidote. Fiber not only keeps your digestion regular, it also helps slow the absorption of sugar into your bloodstream, which protects you from sugar spikes.

Lack of fiber is another reason why sodas, fruit juices and sugared coffee drinks are so detrimental to your health. They contain a ton of sugar and none of the blood-sugar-protecting fiber that fresh whole plant-based foods have.

Some of my favorite high-fiber foods are black beans and lentils, steel-cut oats, avocados, buckwheat, pears, raspberries, barley and flaxseeds.

4. Chose nutrients over calories.

Instead of worrying about cutting calories, focus on adding more nutrient-dense foods to your diet, with lots of proteins and healthy fats.

You don’t need to go low-carb, just choose the “right” carbs. In fact, eating carbs in the form of vegetables, beans, whole fruits, and nuts and seeds — all mineral- and vitamin-rich foods — is a great way to keep those hunger pangs at bay.

There are several apps to help you track your intake. I have all my patients log their eating for a few days to see how much added sugar, fiber and other nutrients they’re actually getting. It’s often very eye-opening.

Dr. Heather Moday is a board-certified allergist, immunologist and functional medicine physician. She is also the author of “The Immunotype Breakthrough: Your Personalized Plan to Balance Your Immune System, Optimize Health, and Build Lifelong Resilience.” Follow her on Instagram @theimmunityMD and Facebook.

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Business

Rapidly rising food prices may give restaurants an edge—here’s why

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Erick Williams, chef/owner of Virtue restaurant in Chicago’s Hyde Park, preps a beet salad on Feb. 4, 2021.

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Food prices are soaring, putting pressure on restaurants and grocery store shoppers alike.

But the cost of eating at home is climbing faster than bills for dining away from home, which could help restaurants regain the “share of stomach” that they lost during the coronavirus pandemic.

As the restaurant industry tries to bounce back from the crisis, eateries are competing not just against each other, but also against grocery stores and meal kit services for consumers’ money. In 2020, 51.9% of consumer spending on food was for at-home occasions, marking the first time since 2008 that consumers opted to allocate less than half of their food budget to away-from-home eating.

Restaurants have seen their businesses rebound since then, but the industry still hasn’t fully recovered. The latest surge of new Covid-19 cases stemming from the omicron variant could present another obstacle for eateries. Black Box Intelligence data shows that restaurant sales growth in the week ended Jan. 2 was down compared with the first half of December, suggesting that some cautious consumers may be avoiding eating at restaurants.

However, Bank of America Securities analyst Sara Senatore wrote in a note Tuesday that the gap between inflation for food at home and food away from home strengthens the value proposition of restaurants, making eating out more appealing to consumers. That could give restaurants a lift during the first half of 2022, although she expects those tail winds to peter out in the second half of the year.

According to the Department of Labor report released Wednesday, food-at-home prices climbed a whopping 6.5% over the last 12 months. Meats, poultry, fish and eggs saw the highest price increases. The cost of eating away from home rose 6% over the last year, the highest jump since January 1982.

Like grocery store shoppers, restaurants are also battling higher food costs, but they have more levers to pull to keep prices low for diners. For example, Domino’s Pizza CEO Ritch Allison said Tuesday at the virtual ICR Conference that the pizza chain is predicting its food basket costs will soar 8% to 10% in 2022, three to four times the pace for a typical year. The company plans to tailor its promotions to avoid sticker shock for consumers and maintain profit margins.

Most restaurant chains haven’t been able to avoid raising menu prices. Checkers & Rally’s CEO Frances Allen said in an interview that the drive-thru chains raised prices by 6% this summer and hiked them an additional 6% at the start of the new year. Checkers & Rally’s plans to appeal to consumers with higher-quality ingredients.

“We’re going to charge people more money, but they’re getting a better-quality product,” she said.

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