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Tag Archives: healthy
Eggstra! Eggstra! Here’s How and Why to Buy Eggs
In the 1980s, people treated foods that contained cholesterol as if they carried a disease, not realizing that trans and saturated fats were more harmful to their bodies than cholesterol itself. Eggs are one of the best and most affordable sources of high quality protein available to us. This protein-rich, satisfying food can also help you lose weight by keeping you full at only 70 calories per egg.
Some foods, like the egg for example, provide a host of other benefits that supersede their cholesterol content. Eggs have been linked to aiding health from head to toe. Macular degeneration, the main cause of blindness, and cataracts, both diseases of the eye, may be prevented through eggs’ rich content of lutein and zeaxanthin. Eggs are also a strong source of choline, a nutrient that plays a key role in brain and nervous system regulation.
It used to be easy to buy eggs, but now it might take you longer to read an egg carton than a short novel. Not all eggs are alike, so here’s what you can eggs-pect to see in the supermarket: Continue reading
5 Ways to Clear Up Portion Distortion
Let’s face it: Sometimes it’s how much, not what, you eat that causes you to blame the dry cleaner for shrinking your clothing. So often clients come to me frustrated and puzzled about why their pounds aren’t pouring off, even though they’ve slashed carbs and ditched fats. What they don’t realize is that even healthy foods have calories. A piece of fish the size of your plate and a mountain of edamame is not going to lead to that svelte silhouette. Keeping an eye on portion sizes and eating with your stomach instead of your eyes, mouth, or wallet is a surefire way to help you get where you want to go.
Here are five important tips that will help keep you from tipping the scale:
1. Don’t use body parts. A 6-foot-4-inch male construction worker’s palm is a very different size than a 5-foot female ballerina’s. To assess how much protein, like meat, fish or poultry, is on your plate, use a deck of cards as a guide. One deck is equivalent to about 3 ounces. A tennis ball is about the size of one cup of pasta, and a golf ball is equivalent in size to about 2 tablespoons of almond butter. Continue reading
Gelt Without Guilt: How to Halt Chanukah Weight Gain
The story of Chanukah describes how only one day’s worth of oil, used to light the candelabra in the ancient Jewish Temple, miraculously burned for eight days. (For a bit more background, the Temple had been ransacked by the Greeks, who had tried to conquer Israel; the Maccabees, the Jewish army that successfully revolted against the Greeks, returned to the Temple and lit the lamp, or menorah, with the oil they found.)
Considering the cooking practices of today’s chefs, it truly would be a miracle to make that amount of oil last so long! In fact, although it wears a heart-healthy halo, oil is highly caloric, and most people don’t realize that they could be carrying extra pounds because of the quantity of oil they consume. It’s hard to believe that one cup of oil (even clear, extra virgin olive oil) contains about 2,000 calories!
Although oil is a beneficial fat, along with nuts, seeds, and avocados, you might want to go easy on the grease if you’re watching your weight. For sustained health and well-being, especially during the celebrations of the holiday season, try not to overindulge. That way, you won’t have to work so hard to reverse any weight gain once the new year arrives.
So, on this Festival of Lights, here are a few tips to help you lighten up your intake: Continue reading
How to Eat Healthy on a Budget
You may have heard of the “Freshman 15,” a reference to the amount of weight some students seem to gain during their first year of college. But what about the “Recession 15″? That’s right. If we’re not careful, thinner paychecks could lead to heftier waistlines. But you can eat healthy on a budget.
Here are some tips to help you get the biggest bang for your buck without blowing your calorie allowance: Continue reading
How to Sneak in a Salad
We’re all big salad eaters in my home … except for one of my sons. He would turn his nose up at any colorful creation I tossed together—until I realized the right tactic. I knew that he adored mangoes, so I considered his preference to craft the bridge between his plate and the salad bowl. I prepared a separate dish for him: a few chopped lettuce leaves topped with a whole, diced mango. While the rest of the family ate salad, he had his own special appetizer. This practice was repeated on other nights, except the lettuce-to-mango ratio increased regularly. Other ingredients were gradually added, and today, my 6-foot, 4-inch young man is making his own fruit and veggie medleys.
It’s not just kids that shun salads. Adults often opt for less nutrient-rich, calorie-laden appetizers and miss out on these satisfying dishes. Whether served as a side or a main, here are some helpful hints to get you psyched for salads: Continue reading
Whole Grains, Whole Diet
When we turn the calendar page to September, thoughts of crisp weather and colorful leaves come to mind. Not whole grains. But September is Whole Grains Month, so get ready to add some flair to your sandwich, pasta dish, and breakfast cereal.
More and more Americans are saying yes to whole grains. Since 2010, roughly 55 percent of consumers have ditched white bread for whole-wheat or whole-grain varieties, according to the Shopping for Health 2012 Survey, released in July by the Food Marketing Institute and Prevention magazine. And 2010 also gave rise to something unprecedented: Sales of whole-wheat bread eclipsed sales of white bread, as noted by supermarket guru Phil Lempert.
Why the trend? Perhaps because consumers are becoming more aware of the health benefits of whole grains over white. Among the reasons to make the switch: Continue reading
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Tagged bread, dietitian, fiber, grains, healthy, heart, whole grains
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Beans: The Undervalued Superfood
We’ve all heard the expression “shop the perimeter of the store.” But if you skip the middle, you’re missing out on a wealth of wholesome, delicious food choices. Your supermarket shelves are filled with hidden treasures that you shouldn’t pass up. Like beans, one of the most neglected and under-valued items.
Beans provide myriad health benefits, and they fit into several different food groups: Although they are rich in complex carbs like breads and starches, as a plant-based food, they feel right at home in the vegetable group, offering an array of vitamins, minerals and antioxidants, like their veggie companions. They can also hold their own in the protein group, supplying protein aplenty. Unlike some other members of this group, beans provide little to no fat and are cholesterol-free. In fact, beans actually lower cholesterol and triglyceride levels instead of potentially causing them to increase, as some animal proteins have been shown to do.
Though they’ve been around for centuries, beans are a modern-day superfood. Why? Let’s count the ways. Continue reading
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Tagged beans, complex carbohydrates, dietitian, healthy, nutrition, superfood, undervalued
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Paula Diabetes Deen
Paula ‘Diabetes’ Deen: In a few short days, it’s almost as if the disease became her middle name. Whether it’s Facebook, Twitter, web sites or tabloids, you won’t find a story today without seeing her name and diabetes used in the same sentence.
The first time I saw Paula Deen she was making a frosting for a cake. “And now just add a box of confectioner’s sugar,” she said. These words rolled off her tongue as easily as butter melts in a hot pan. She is known for her sugar-filled, fat-laden style of cooking, and for portraying these meals as everyday foods instead of decadent “sometimes” treats. Her approach to food preparation could exacerbate diabetes rather than control it.
So now that her hidden 3-year-old medical issue has become public knowledge, where will she go from here?
Will Paula Deen continue to be afflicted with “Cleopatra Syndrome,” as a patient of mine calls it, and live in de-Nile? Or will she take advantage of the incredible power she now has to change what goes on the forks of her loyal fans? As Spiderman said, “With great power comes responsibility.”Paula is not just a celebrity chef — she is a role model. She can inspire millions of people who have diabetes to learn that all foods can fit, if you learn to balance what you eat with how you move. She could rely on a dietitian instead of a drug company to help slash blood sugar numbers so that she could perhaps not even need any medication.
Imagine her on the Food Network promoting food for her friends that will please their palates and their doctors. She could talk about proper portions. And perhaps most of all, she could show how she could tweak her own recipes to create a safer state of wellbeing without deprivation.
It is predicted that by 2050, 1 of 3 U.S. adults will have diabetes, and I predict that many of those people will be sitting on the couch watching TV. Paula, I’d be happy to help you demonstrate how the words “delicious” and “healthful” can coexist.
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Tagged celebrity chef, cooking, cuisine, delicious, diabetes, facebook, Food Network, healthy, Paula Deen, recipes, Twitter
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Resolutions or Real Solutions?
Let me start by being totally honest with you — I have only made one New Years resolutions that I kept. Last year when I turned the page from December 31st to January 1st, I vowed to begin keeping an electronic calendar and put down the pen and paper journals that I clung to for decades. Those of you that are less technologically challenged than I am might look upon this as a small feat, but for me, this was a big step, and I have not looked back.
Most resolutions, however, come from the heart, but end up in the trash. Over 100 million Americans make New Year resolutions but about four out of five people don’t stick with them. Popular declarations like, “This year I’ll lose weight, exercise, spend more time with my family, and be more organized,” are statements that are sincerely spoken around the time the ball drops and are quickly forgotten by the time Valentine’s chocolates appear in stores.
Whether it’s New Years day, a wedding, or a vacation, a special date that prompts a positive change could create a spark of motivation that you otherwise would have continued to postpone. Most commonly, we seem to dwell on to reflect on
Over the decades I have counseled clients I’ve heard many excuses for not making healthy resolutions and here are my top five faves: Continue reading
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Tagged diet, excuses, exercise, goals, healthy, healthy diet, holidays, New Years, resolutions, weight gain, weight loss
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The First Food Day
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Tagged agribusiness, CSPI, farmers, Food Day, healthy, Meatless Monday, Monday Campaigns, safe food, sustainable
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