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  • Dr. Tara Tranguch

Top Food, Supplement and Fitness Trends for 2021

We have much to look forward to. We are dynamic, resilient and creative, and the future is ours to shape. Happy New Year!

Top FOOD Trends for 2021

Well, I was hoping to see crickets on the list. Seriously! Whole, freeze-dried, powdered crickets provide a good source of complete protein and are a sustainable food source. Increased protein has been a diet trend over the past few years with 2019 and 2020 seeing an explosion in plant-based protein. I think cricket is a great addition to the protein trend! I am making a New Year's Resolution to try cricket sprinkled in a smoothie or baked into pancakes. I saw New Morning in Woodbury is carrying a powdered cricket product. Who wants to join me? ;) Top Food Trends in 2021 include... Functional foods - These are foods that provide benefits beyond nutrition, such as reducing disease risk or offering a physiological improvement. Think foods with added ingredients that boost your health such as superfoods, adaptogens, collagen, medicinal mushrooms, prebiotics/probiotics etc. Due to our increased focus on keeping our immune systems strong, this trend is no surprise!

Breakfast foods - With more people working from home, there is time for breakfast that is more than just grab and go. Think sous-vide egg bites, salmon and egg sandwiches, pancake keto cups and breakfast pizza.

Coffee fusions - We may be working from home, but we still need our caffeine. Coffee flavored foods such as protein bars and yogurt is on the upswing.

Chickpeas - Whole Foods predicts chickpeas will be the new cauliflower! I have definitely been enjoying cauliflower rice and pizza, and chickpea pasta is hands down my gluten free pasta of choice. In 2021 we will see more of this protein and fiber-rich legume including chickpea in pizza dough, sandwich bread, tortillas... Hard Kombucha - The fermented tea drink is going alcoholic. Hard Kombucha offers a low-sugar, low-calorie and low-alcohol tasty drink option. There are limited brands to choose from and locations where to purchase it, but over 2020 I saw increased demand for this beverage. I personally love the Flying Embers brand, which is only available at one liquor store in Southbury. If I don't get there on the Friday it is delivered, it sells out by the end of the weekend. Overall there is an increased trend towards low-sugar and low-calorie alcohol options, including low-sugar wines. This is a continuation of low-sugar food trends such as the keto and paleo diets. West African foods - Mexican and Thai food have been hot for years. South Korean BBQ popped up in 2019, and now we are starting to see West African foods and flavorings on supermarket shelves. I am excited to try them! Plant-based proteins continue to grow in popularity. Oat milk grew in 2020, nut cheese made from cashews and almonds, plant-based avocado oil butters for baking, vegetable burgers, and even plant-based fish products. Which food trends are you excited to try in 2021?

Top SUPPLEMENT Trends for 2021

Nutrition supplements grew 12.1% in 2020 marking the highest growth for the industry since 1997! It is no surprise that we all looked to supplements to improve our immunity and keep us in optimal health. This trend is expected to continue in 2021 with the most popular categories being: 1. Immune system boosters: Adaptogens- These serve as tonics for the body to keep all systems in homeostasis. My personal favorites are ginseng, holy basil (tulsi), and reishi mushroom. Medicinal mushrooms- Taken as a whole food, a pill, in tincture form, or as a powder, medicinal mushrooms offer many benefits ranging from a full range of vitamins and adaptogenic tonic to immune stimulating and cognitive improvements. I love them all and recommend medicinal mushrooms based on the individual. Probiotics - Spore probiotics are a growing trend in the probiotic space. For certain conditions such as SIBO they are fantastic. But otherwise, I recommend saving your money and eating vegetables straight from the dirt. Vitamin C- Find a Vitamin C that is a mix of ascorbate with bioflavonoids (such as quercetin, rutin and/or hesperidin) for better absorption and efficacy. Vitamin D - Best absorbed as a fat, I recommend an emulsified form of Vitamin D3. For more information on how best to take Vitamin D, please see my post here. Zinc - A sign of zinc deficiency is decreased smell and taste. Hmmm... does this symptom sound familiar? Recommended daily dose is 25-30 mg/day. Administration of large amounts of zinc for an extended period of time (100-400 mg/day for 2+ years) can result in copper deficiency so be sure to supplement with copper if you have been taking excessive amounts of zinc. Pumpkin seeds are a great source of zinc as are oysters, seafood and meat.

2. Mental Health Supplements: COVID has resulted in increased anxiety, depression and stress prompting people to look for natural supplements that can help. A recent report by Coherent Market Insightspredicts that the brain and mental health supplement market will grow at 8.5% in the next 6 years to reach US$13 million by 2027. There are many different supplement approaches that can be followed. I recommend choosing supplements that best address the root causeof the anxiety, depression or stress. A personalized approach is always the most effective. What works for one person may not work for another. 3. Energy and Sleep Supplements: It is a vicious cycle - we need help winding down and getting to sleep, and then we need help waking up and staying energized throughout the day. Sales of both energy and sleep supplements are on the rise. There are many approaches to improve sleep and energy, and there is no one approach that will work effectively for everyone. I recommend getting a personalized treatment plan to ensure you buy the right supplements that will work for you.

Top FITNESS Trends for 2021

1. Detoxes, cleanses and fasting are predicted to be very popular in 2021 as people try to shake off those extra pounds and unhealthy habits picked up in 2020 while spending more time at home. 2. Online fitness and home gymsare expected to continue to increase in popularity. 3. Exercise programs tailored to improved mental health will be popping up in 2021.

4. Wearable health devices will continue to grow in popularity. I am trying out the Oura ring this year. It is my first wearable device. I will let you know how I like it.

Happy New Year! Wishing you health, joy and peace in 2021!


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