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5 things to know about the new Dietary Guidelines (January 2016, vol. 2)
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Have you checked out my Clean Eating Cooking School yet? If not, hurry--enrollment closes tomorrow at 11:59 PM Pacific!

5 things to know about the new USDA Dietary Guidelines.
January 2016  

Hey firecracker,

I hope your 2016 has been off to an amazing start. So far this year, I've had a two-track mind:

1. I've been working like crazy on my new Clean Eating Cooking School, which is in the middle of enrollment period as we speak! As in, you can enroll (aka purchase it) now. Enrollment closes tomorrow at 11:59 p.m. PST. You can check it out here. If you want your meal plans, recipes and grocery lists all laid out for you, this is for you. If you want to become a better cook, this is for you.

2. The 2015 USDA Dietary Guidelines released a couple weeks ago. This is big news in the food and nutrition world. Huge. Here is the lowdown:
  • Added sugar limited to 10% of total calories. That is 200 calories if you eat 2,000 calories per day. A can of soda has 150 calories of added sugar. I've seen some salad dressings with 60 calories from added sugar. Sugar is hidden in a lot of places.
  • 1 more ounce of nuts per week, or 5 ounces per week total now. My faves are almonds, pistachios, hemp seeds, walnuts and mixed nuts. But I don't discriminate. I love 'em all, for different purposes, and they all have good benefits. Except I don't like Brazil nuts. Please, no.
  • The Mediterranean meal pattern was added to the Guidelines as one of three meal pattern options to follow. This is kind of big news. I'm a fan of this plan and this is pretty much what I follow. There is an updated vegetarian pattern, too. 
  • Dietary cholesterol limit was dropped from the Guidelines.  
  • MyPlate will remain as the icon. No new shapes this time.
That is pretty much it as far as changes in the Guidelines, as far as what I thought was remarkable. Still no mention to limit processed junk foods, or what those actually are. The rules just say to limit excess salt, sodium and saturated and trans fats...(aka processed junk foods).

Looking ahead to the weekend, I have some oldy but goody recipes and easy entertaining tips for football watch parties on my website here.

In February, I'm heading to Peru for a media RD trip. Lima is known as the food capital of South America. Yay. I will be back with you all after that.

Hasta Luego, amigo.
- Michelle
XOXO
The Michelle File: My Latest Recipes
After a season of holiday indulgence, my body craves a clean-eating reset. My 5-Ingredient Salmon and Broccoli Stir Fry makes the most of frozen salmon during cold winter months.
It can be hard to get the protein you need when you're rushing out the door. This recipe for make-ahead Broccoli and Cheddar Mini Frittatas that I created for Milk means you can have an easy breakfast to reheat so you can run out the door.
At Home with Michelle
Recently I hosted a Periscope on behalf of my client MilkLife to talk protein. Specifically, how to get that protein in before noon. Persicope is a live streaming app that allows me to hang out with you and share what's going on as it's happening. In my own kitchen!
Seasonally Obsessed
Curried Cauliflower Soup: This soup is a cold-weather staple for me. It's peak season for cauliflower, and the curry powder warms you from the inside out.
Michelle in News You Can Use
Quick Meal Planning for Arizona Midday: Usually I don't have much time for meal prep. Here I share two of my favorite recipes for busy evenings, from Clean Eating Cooking School.
6 Expert Tips to Transform Your Meal Planning for 42 Yogis: Meal planning is key for me--with such a busy life, it's the only way I can be sure I get dinner on the table. I share six of my best tips to keep meal planning easy and accessible.
More News:
Fast, Wholesome Family Meals, Morning Call
25 Easy (and Cheap!) Ways to Lose 5 Pounds, Yahoo! Health
Behind the Scenes
Football and wings go together like peanut butter and jelly. Hubs grilled a batch over the weekend to root on the Packers. I mean Cardinals. I mean Packers... Catch up on more fun on Instagram.

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