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Leaner, Fitter, Stronger: A Festive Survival Guide
by Tom Exton James Exton Max Bridger Lloyd BridgerChristmas is coming, the geese are getting fat - but with our free e-short guide there's no reason you need to too! This time of year is always associated with the joys of food, mulled wine and letting go, and long may that continue; but it can be a minefield if you are trying to watch what you eat, or if you just don't want to start January a stone heavier. With our Festive Survival Guide we'll show you how you can have your (Christmas) cake and eat it too. Featuring: - Survival Q & A's: How do I keep motivated? What if I fall off the wagon? How can I prevent bloating? And more...- Recipes to see you through: detox smoothies, hangover cures, smart swaps (sugar-free mince pie anyone?) and more...- Quick HIIT circuits: speedy workouts you can do in your sleep (well, almost...)'Tis the season to be jolly, and with our little guide there's no reason you can't deck the halls while feeling healthy and amazing.
The Hop Grower's Handbook: The Essential Guide for Sustainable, Small-Scale Production for Home and Market
by Laura Ten Eyck Dietrich GehringWith information on siting, planting, tending, harvesting, processing, and brewing It’s hard to think about beer these days without thinking about hops. The runaway craft beer market’s convergence with the ever-expanding local foods movement is helping to spur a local-hops renaissance. The demand from craft brewers for local ingredients to make beer—such as hops and barley—is robust and growing. That’s good news for farmers looking to diversify, but the catch is that hops have not been grown commercially in the eastern United States for nearly a century. Today, farmers from Maine to North Carolina are working hard to respond to the craft brewers’ desperate call for locally grown hops. But questions arise: How best to create hop yards—virtual forests of 18-foot poles that can be expensive to build? How to select hop varieties, and plant and tend the bines, which often take up to three years to reach full production? How to best pick, process, and price them for market? And, how best to manage the fungal diseases and insects that wiped out the eastern hop industry 100 years ago, and which are thriving in the hotter and more humid states thanks to climate change? Answers to these questions can be found in The Hop Grower’s Handbook—the only book on the market about raising hops sustainably, on a small scale, for the commercial craft beer market in the Northeast. Written by hop farmers and craft brewery owners Laura Ten Eyck and Dietrich Gehring, The Hop Grower’s Handbook is a beautifully photographed and illustrated book that weaves the story of their Helderberg Hop Farm with the colorful history of New York and New England hop farming, relays horticultural information about the unusual hop plant and the mysterious resins it produces that give beer a distinctively bitter flavor, and includes an overview of the numerous native, heirloom, and modern varieties of hops and their purposes. The authors also provide an easy-to-understand explanation of the beer-brewing process—critical for hop growers to understand in order be able to provide the high-quality product brewers want to buy—along with recipes from a few of their favorite home and micro-brewers. The book also provides readers with detailed information on: • Selecting, preparing, and designing a hop yard site, including irrigation; • Tending to the hops, with details on best practices to manage weeds, insects, and diseases; and, • Harvesting, drying, analyzing, processing, and pricing hops for market. The overwhelming majority of books and resources devoted to hop production currently available are geared toward the Pacific Northwest’s large-scale commercial growers, who use synthetic pesticides, fungicides, herbicides, and fertilizers and deal with regionally specific climate, soils, weeds, and insect populations. Ten Eyck and Gehring, however, focus on farming hops sustainably. While they relay their experience about growing in a new Northeastern climate subject to the higher temperatures and volatile cycles of drought and deluge brought about by global warming, this book will be an essential resource for home-scale and small-scale commercial hops growers in all regions.
The Half-Diet Diet: The Guaranteed Weight-Loss Program that Reboots Your Body, Mind, and Spirit for a Happier Life
by Richard EyreThe Half-Diet Diet is an accessible and universal weight-loss program. Rather than focusing on convoluted and challenging diets, Richard Eyre, bestselling author of Teaching Your Children Values and The Turning, provides a simple way to control your appetite. The weight-loss solution? Eat half. Too easy? No! But worthwhile. Richard provides the program to accomplish your weight-loss goals by taming your physical, mental, and spiritual appetites. The most complete diet book to date, The Half-Diet Diet is guaranteed to improve your mind, body, and spirit.
The Complete F-Plan Diet: The F-Plan, The F-Plan Calorie and Fibre Chart, F-Plus
by Audrey EytonIn 1982 Audrey Eyton's international superseller "The F-Plan Diet" took the world by storm. 24 years later she returns with an equally sensational, ground-breaking diet for the 21st century that will revolutionise the eating habits of millions, "The F2 Diet", where: F2 dissolves excess fat at a faster rate than any other diet based on the same calorie intake; F2 mobilises an 'army' of good bacteria to optimise health; F2 cleanses out the toxins, helps protect against cancers by speedily removing dangerous accumulations of carcinogenic waste; F2 lower LDL (bad) cholesterol and starts to unclog arteries; F2 stabilizes blood sugar levels to help prevent diabetes; F2 guarantees the abundance of nutrients that only good foods can provide, leaving you with healthy hair, teeth and skin; and F2 enhances your mood and state of mind: headaches, mood swings and sluggishness are replaced by balanced emotions and mental acuity. You will accomplish all the above if you follow the practical but highly effective plan that Audrey Eyton offers. Painless, satisfying and easy-to-manage, "The F2 Diet" enables you to exchange bad eating habits for good ones whilst ensuring that you never go hungry. The result is permanent weight loss and a massive improvement in the way you look and feel.
Fibre for Life: Live Longer And Healthier With Nature's Miracle Ingredient
by Dr Khosro Ezaz-NikpaySHORTLISTED in the DEBUT FOOD BOOK category at 2022’s Fortnum and Mason Food and Drink Awards. This book is about the most valuable substance in your diet. A substance that dramatically improves your heart health, reduces inflammation and strengthens your immune system. A treasure that is hiding in plain sight – fibre.
Around the Roman Table: Food And Feasting In Ancient Rome
by Patrick FaasA quirky and unusual historical cookery book, already a bestseller in Europe. Packed with fascinating anecdotes, and richly illustrated with witty quotes from classical authors, Around the Roman Table is a mouth-watering ride through the food of the ancient world and, as a recipe book, a step back in time. But it is not just the absence of gas-fired hobs and microwaves which make this such a unique experience. America had yet to be discovered, hence ingredients such as potatoes, tomatoes, red peppers and peanuts could not grace the Roman table. This lack of the staples of the European diet, was more than made up for by Roman appetite for foodstuffs we would scarcely feed our dogs. Fish eyes, pigs' ears, wombs, intestines and brains were all served, usually dressed in fiery pepper based sauces. Not all the recipes resort to such unusual fare and over 150 are reproduced here, especially adapted to allow modern cooks to revive ancient dishes in their own kitchens.
Omega-6/3 Fatty Acids: Functions, Sustainability Strategies and Perspectives (Nutrition and Health)
by Fabien Meester, Ronald Ross Watson and Sherma ZibadiOver the last several years developing human research suggests that a component of omega-3 fatty acids, long chain ones, contribute particularly to health benefits. Omega-6/3 Fatty Acids: Functions, Sustainability Strategies and Perspectives focuses on developing information on this newly recognized key component. This volume uniquely, and for the first time, focuses on sustainability of natural sources of omega-3 fatty acids variants including long chain ones, and on ways to increase their use and availability to reduce major diseases. The authors review cardiovascular disease, neurological changes and mental health and other diseases like diabetes where long chain omega-3 fatty acids play protective roles from recent human trials. Each chapter evaluates developing information on the possible mechanistic role of long chain omega-3 fatty acids. After showing their requirement and involvement in health promotion there are reviews of various sources and ways to protect and promote them. Authors provide support for the benefits and sources of long chain omega-3 fatty acids and their increased dietary intake that reduce various physical and mental illnesses. Omega-6/3 Fatty Acids: Functions, Sustainability and Perspectives is a unique and important new volume that provides the latest data and reviews to physicians who need to assess serum omega-6/3 and fatty acids to help diagnose risks and change diets and to inform industry and the scientific community with reviews of research for actions including new studies and therapies.
Global Brooklyn: Designing Food Experiences in World Cities
by Fabio Parasecoli and Mateusz HalawaWhat do the fashionable food hot spots of Cape Town, Mumbai, Copenhagen, Rio de Janeiro, and Tel Aviv have in common? Despite all their differences, consumers in each major city are drawn to a similar atmosphere: rough wooden tables in postindustrial interiors lit by edison bulbs. There, they enjoy single-origin coffee, kombucha, and artisanal bread. This is 'Global Brooklyn,' a new transnational aesthetic regime of urban consumption. It may look shabby and improvised, but it is all carefully designed. It may romance the analog, but is made to be Instagrammed. It often references the New York borough, but is shaped by many networked locations where consumers participate in the global circulation of styles, flavors, practices, and values. This book follows this phenomenon across different world cities, arguing for a stronger appreciation of design and materialities in understanding food cultures. Attentive to local contexts, struggles, and identities, contributors explore the global mobility of aesthetic, ethical, and entrepreneurial projects, and how they materialize in everyday practices on the ground. They describe new connections among eating, drinking, design, and communication in order to give a clearer sense of the contemporary transformations of food cultures around the world.
Nutrition and Wound Healing
by Joseph A. Molnar FacsWith mounting evidence regarding the role of poor nutrition in the development of chronic diseases such as heart disease and diabetes, it is no secret that appropriate nutrition is crucial to optimal health. Achieving the correct balance of elements provides the body with the ability to adapt to a shifting and often hazardous environment. Never is
Australia's Liquid Gold (MItchell Beazley Classic Wine Library)
by Nicholas FaithHow did Australia achieve such phenomenal success in its wine business? Historian and critically acclaimed wine writer Nicholas Faith gives an indepth account of the growth and international boom of Australia's wine industry and describes how these wines have risen to the point of becoming the world's number one choice. This is the first book to chart the success story of Austalia's wine trade.
Brazilian Food: Race, Class and Identity in Regional Cuisines
by Jane FajansBrazil is a nation of vast expanses and enormous variation from geography and climate to cultures and languages. Within these boundaries are definable regions in which certain customs, history, and shared views help define an identity and cohesion. In many cases, the pattern of settlement and immigration has influenced the culinary culture of Brazil. This book explores the role that food and cuisine play in the construction of identity on both the regional and national levels in Brazil through key case examples. It explores the way in which food has become an important element in attracting tourists to a region as well as a way of making aspects of a culture known beyond its borders as cookbooks, ingredients and restaurants move outward in our globalized world.
Treated Like Family: How An Entrepreneur And His "employee Family" Built Sargento, A Billion-dollar Cheese Company
by Tom FaleyAt the age of nineteen, high school diploma in hand, Leonard Gentine knew two things: he wanted to own a family business that would pass from generation to generation, and he wanted to spend the rest of his life with Dolores Becker, a girl he'd met on a blind date. For Leonard, life didn't prove that simple. This biography, told from the viewpoint of four generations of the Gentine family, places the reader in Leonard's shoes as he advances from young man to old age and discovers life's foundational lessons. Along the way, he endures outstanding debts, disappointments, and a collection of small businesses, all with Dolores at his side. It's an inspirational story of perseverance, personal integrity, and a mind-set of always doing the right thing-as painful as that may be in the short term. Treated Like Family details the development of Sargento-a nationally recognized cheese company and household name. At the same time, it's a timeless story that showcases the importance of the individual and how a family united in a single purpose within the right culture is unstoppable. Tom Faley invites the reader into the lives of the Gentine family and the men and women they hired, deftly weaving a story grounded in over 180 interviews-the collective voices of the company's employees, retirees, and friends. Treated Like Family offers a rare glimpse into the creative mind of an innovator and entrepreneur and underscores the rewards for all of us when we maintain our humanity toward one another: When one person motivates others to pull together, at times facing unspeakable odds, he is able not only to change their lives but to alter history.
Juice Processing: Quality, Safety and Value-Added Opportunities
by Victor Falguera Albert IbarzThe ability to provide quality juices that contain proper vitamins and nutritional components strongly depends on the processes fruits undergo during the various stages of industrial manufacturing. New technologies have been developed to help ensure the production of quality juices without neglecting safety. Covering both new approaches to traditio
Infant and Child Nutrition Worldwide: Issues and Perspectives
by Frank FalknerThis volume provides a contemporary and historical overview of infant nutrition in Europe, North America, and the Third World. It emphasizes the important role that good nutrition, appropriate health care, and a caring environment play in promoting healthy physical and social growth in children. Issues covered include breast feeding, maternal undernutrition and reproductive performance, weaning, and the social and pyschological factors of breast feeding. The book will serve as an excellent guide for nutritionists, pediatricians, health professionals and others involved in child welfare worldwide.
Infant and Child Nutrition Worldwide: Issues and Perspectives
by Frank FalknerThis volume provides a contemporary and historical overview of infant nutrition in Europe, North America, and the Third World. It emphasizes the important role that good nutrition, appropriate health care, and a caring environment play in promoting healthy physical and social growth in children. Issues covered include breast feeding, maternal undernutrition and reproductive performance, weaning, and the social and pyschological factors of breast feeding. The book will serve as an excellent guide for nutritionists, pediatricians, health professionals and others involved in child welfare worldwide.
Nourishing Diets: How Paleo, Ancestral and Traditional Peoples Really Ate
by Sally Fallon MorellSally Fallon Morell, bestselling author of Nourishing Traditions, debunks diet myths to explore what our ancestors from around the globe really ate--and what we can learn from them to be healthy, fit, and better nourished, today The Paleo craze has taken over the world. It asks curious dieters to look back to their ancestors' eating habits to discover a "new" way to eat that shuns grains, most dairy, and processed foods. But, while diet books with Paleo in the title sell well--are they correct? Were paleolithic and ancestral diets really grain-free, low-carb, and based on all lean meat? In Nourishing Diets bestselling author Sally Fallon Morell explores the diets of our primitive ancestors from around the world--from Australian Aborigines and pre-industrialized Europeans to the inhabitants of "Blue Zones" where a high percentage of the populations live to 100 years or more. In looking to the recipes and foods of the past, Fallon Morell points readers to what they should actually be eating--the key principles of traditional diets from across cultures -- and offers recipes to help translate these ideas to the modern home cook.
Nourishing Fats: Why We Need Animal Fats for Health and Happiness
by Sally Fallon MorellBestselling author Sally Fallon Morell predicted the rise of bone broth, an old-fashioned remedy turned modern health craze, in her recent hit NOURISHING BROTH. Now, Sally explains the origins of, and science behind, the next movement in the wellness world--healthy fats. In the style of her beloved cult classics NOURISHING TRADITIONS and NOURISHING BROTH, NOURISHING FATS supports and expands upon the growing scientific consensus that a diet rich in good fats is the key to optimum health, and the basis of a sustainable, long-term diet. Sally has been giving the clarion call for these facts for many years and now the American public is finally is catching up. In NOURISHING FATS Sally shows readers why animal fats are vital for fighting infertility, depression, and chronic disease, and offers easy solutions for adding these essential fats back into readers' diets. Get excited about adding egg yolks and butter back into your breakfast, because fat is here to stay!
Nourishing Fats: Why We Need Animal Fats for Health and Happiness
by Sally Fallon MorellBestselling author Sally Fallon Morell predicted the rise of bone broth, an old-fashioned remedy turned modern health craze, in her hit Nourishing Broth. Now, Sally explains the origins of, and science behind, the next movement in the wellness world--healthy fats. In the style of her beloved cult classics Nourishing Traditions and Nourishing Broth, Nourishing Fats supports and expands upon the growing scientific consensus that a diet rich in good fats is the key to optimum health, and the basis of a sustainable, long-term diet. Sally has been giving the clarion call for these facts for many years and now the American public is finally is catching up. In Nourishing Fats Sally shows readers why animal fats are vital for fighting infertility, depression, and chronic disease, and offers easy solutions for adding these essential fats back into readers' diets. Get excited about adding egg yolks and butter back into your breakfast, because fat is here to stay!
Nourishing Broth: An Old-Fashioned Remedy for the Modern World
by Sally Fallon Morell Kaayla T. DanielThe follow-up book to the hugely best-selling Nourishing Traditions, which has sold over 500,000 copies, this time focusing on the immense health benefits of bone broth by the founder of the popular Weston A Price Foundation. NOURISHING BROTH: An Old-Fashioned Remedy for the Modern World Nourishing Traditions examines where the modern food industry has hurt our nutrition and health through over-processed foods and fears of animal fats. NOURISHING BROTH will continue the look at the culinary practices of our ancestors, and it will explain the immense health benefits of homemade bone broth due to the gelatin and collagen that is present in real bone broth (vs. broth made from powders). NOURISHING BROTH will explore the science behind broth's unique combination of amino acids, minerals and cartilage compounds. Some of the benefits of such broth are: quick recovery from illness and surgery, the healing of pain and inflammation, increased energy from better digestion, lessening of allergies, recovery from Crohn's disease and a lessening of eating disorders because the fully balanced nutritional program lessens the cravings which make most diets fail. Diseases that bone broth can help heal are: Osteoarthritis, Osteoporosis, Psoriasis, Infectious Disease, digestive disorders, even Cancer, and it can help our skin and bones stay young.In addition, the book will serve as a handbook for various techniques for making broths-from simple chicken broth to rich, clear consommé, to shrimp shell stock. A variety of interesting stock-based recipes for breakfast, lunch and dinner from throughout the world will complete the collection and help everyone get more nutrition in their diet.
Nourishing Broth: An Old-Fashioned Remedy for the Modern World
by Sally Fallon Morell Kaayla T. DanielThe follow-up book to the hugely best-selling Nourishing Traditions, which has sold over 500,000 copies, this time focusing on the immense health benefits of bone broth by the founder of the popular Weston A Price Foundation. Nourishing Broth: An Old-Fashioned Remedy for the Modern WorldNourishing Traditions examines where the modern food industry has hurt our nutrition and health through over-processed foods and fears of animal fats. Nourishing Broth will continue the look at the culinary practices of our ancestors, and it will explain the immense health benefits of homemade bone broth due to the gelatin and collagen that is present in real bone broth (vs. broth made from powders). Nourishing Broth will explore the science behind broth's unique combination of amino acids, minerals and cartilage compounds. Some of the benefits of such broth are: quick recovery from illness and surgery, the healing of pain and inflammation, increased energy from better digestion, lessening of allergies, recovery from Crohn's disease and a lessening of eating disorders because the fully balanced nutritional program lessens the cravings which make most diets fail. Diseases that bone broth can help heal are: Osteoarthritis, Osteoporosis, Psoriasis, Infectious Disease, digestive disorders, even Cancer, and it can help our skin and bones stay young. In addition, the book will serve as a handbook for various techniques for making broths-from simple chicken broth to rich, clear consomme, to shrimp shell stock. A variety of interesting stock-based recipes for breakfast, lunch and dinner from throughout the world will complete the collection and help everyone get more nutrition in their diet.
Africa Is Not A Country: Breaking Stereotypes of Modern Africa
by Dipo Faloyin'Hilarious, ferocious, generous and convincing. It made me reconsider almost everything I thought I knew about Africa.' Oliver BulloughAfrica Is Not A Country is a bright portrait of modern Africa that pushes back against harmful stereotypes to tell a more comprehensive story.'This book should be on the curriculum.' Nikki May, author of WAHALAYou already know these stereotypes. So often Africa is depicted simplistically as an arid red landscape of famines and safaris, uniquely plagued by poverty and strife. In this funny and insightful book, Dipo Faloyin offers a much-needed corrective. He examines each country's colonial heritage, and explores a wide range of subjects, from chronicling urban life in Lagos and the lively West African rivalry over who makes the best Jollof rice, to the story of democracy in seven dictatorships and the dangers of stereotypes in popular culture.By turns intimate and political, Africa Is Not A Country brings the story of the continent towards reality, celebrating the energy and fabric of its different cultures and communities in a way that has never been done before.
Full Belly: Good Eats for a Healthy Pregnancy
by Shirley Fan Tara Mataraza DesmondFor the Most Delicious-and Healthiest-Pregnancy Fuel!As a trained chef, Tara Mataraza Desmond knows how to cook-and eat. But when she became pregnant, all bets were off, and seemingly all food was suspect. Deli meat, raw milk cheese, and alcohol were out, but what is in? Lists of "verboten” foods were easy to find, but healthful, doable meals that would appeal to a pregnant woman's finicky appetite and also feed her baby in the best way were not. Relying on prenatal vitamins didn't sound very satisfying for this ambitious cook, who is most at ease in front of the stove. So with registered dietitian Shirley Fan, Desmond put together delicious, healthy recipes with the baby bump in mind.Sections include "What to Eat When You Don't Want to Eat," for that queasy and crucial first trimester, while the six chapters of recipes are accompanied by nutritional facts and bonus info to take you through all nine months (and beyond). An Iced Coffee Thickshake and a slice of Nectarine Pecan Baked Oatmeal can start the morning off right, while the Trail Mix Bars are perfect for a pick-me-up snack. Options like Cranberry Pistachio Salad with Chive Vinaigrette, Pork and Peanut Noodles, and Butternut Ragù Lasagna (which does double-duty as a great freezer-friendly meal for after the baby arrives) fill out lunch and dinner. All of the recipes even benefit the post-pregnancy bod (and feed the rest of the family) by focusing on whole foods that deliver flavor without too much fat, sugar, and empty calories that make baby weight hard to shed. Full Belly is a cookbook designed to foster a healthy, happy pregnancy-but you'll be coming back to the delicious recipes long after baby arrives!
Adipose Tissue and Adipokines in Health and Disease (Nutrition and Health)
by Giamila Fantuzzi Carol BraunschweigThe field of adipose tissue biology has been expanding at a very rapid pace in the last few years. Numerous advances have been made since publication of the first edition of this book, in terms of basic adipocyte biology, understanding of the determinants of obesity, distribution of body fat and weight loss, as well as the mechanisms linking excess adiposity to various co-morbidities. Adipose Tissue and Adipokines in Health and Disease, Second Edition contains updated chapters from the previous volume but as the field has evolved, some areas covered in the first edition have been refocused to address the new knowledge. The volume is divided in four sections: the first two deal with basic adipose tissue and adipokine biology, while the last two address the problem of obesity and alterations in adipose tissue function from an epidemiological and clinical standpoint. The chapters are written by experts in their fields and include the most up to date scientific information. Adipose Tissue and Adipokines in Health and Disease, Second Edition is a useful resource for physicians interested in adipose tissue biology and basic scientists who want to know more about applied aspects of the field. The book targets endocrinologists, residents and fellows, internists, nutritionists and general practitioners who are exposed to an ever-expanding obese population.
Can Fixing Dinner Fix the Planet? (Johns Hopkins Wavelengths)
by Jessica FanzoHow can consumers, nations, and international organizations work together to improve food systems before our planet loses its ability to sustain itself and its people?Do we have the right to eat wrongly?As the world's agricultural, environmental, and nutritional needs intersect—and often collide—how can consumers, nations, and international organizations work together to reverse the damage by changing how we make, distribute, and purchase food? Can such changes in practice and policy reverse the trajectories of the biggest global crises impacting our world: the burden of chronic diseases, the consequences of climate change, and the systemic economic and social inequities that exist within and among nations?Can Fixing Dinner Fix the Planet? is a clarion call for both individual consumers and those who shape our planet's food and environmental policies that:• describes the often destructive path that foods take from farms and seas through their processing, distribution, marketing, purchasing and waste management sites• explores the complex web of factors impacting our ability to simultaneously meet nutritional needs, sustain biodiversity and protect the environment• raises readers' food and environmental literacy through an engaging narrative about Fanzo's research on five continents along with the work of other inspiring global experts who are providing solutions to these crises• empowers readers to contribute to immediate and long-term changes by informing their decisions in restaurants, grocery stores, farmers markets, and kitchens
Can Fixing Dinner Fix the Planet? (Johns Hopkins Wavelengths)
by Jessica FanzoHow can consumers, nations, and international organizations work together to improve food systems before our planet loses its ability to sustain itself and its people?Do we have the right to eat wrongly?As the world's agricultural, environmental, and nutritional needs intersect—and often collide—how can consumers, nations, and international organizations work together to reverse the damage by changing how we make, distribute, and purchase food? Can such changes in practice and policy reverse the trajectories of the biggest global crises impacting our world: the burden of chronic diseases, the consequences of climate change, and the systemic economic and social inequities that exist within and among nations?Can Fixing Dinner Fix the Planet? is a clarion call for both individual consumers and those who shape our planet's food and environmental policies that:• describes the often destructive path that foods take from farms and seas through their processing, distribution, marketing, purchasing and waste management sites• explores the complex web of factors impacting our ability to simultaneously meet nutritional needs, sustain biodiversity and protect the environment• raises readers' food and environmental literacy through an engaging narrative about Fanzo's research on five continents along with the work of other inspiring global experts who are providing solutions to these crises• empowers readers to contribute to immediate and long-term changes by informing their decisions in restaurants, grocery stores, farmers markets, and kitchens