July 16, 2015

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The Pros of Probiotics

With nutrition and health, it happens all the time: Suddenly, certain fads or foods hit the spotlight. And while sometimes it may lead to a misinformed public blindly following a new fad (i.e. The Cabbage Soup Diet, The Ball Diet, etc.), occasionally a few healthful gems are unearthed. One actually beneficial example: probiotics. View full article →
November 07, 2014

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Beware the Scale: Learn the Right Way to Weigh

When trying to follow a weight-loss plan, the scale can be your worst enemy. It's a tricky device in tracking weight loss. Read on to learn the right way to weigh. View full article →
April 16, 2013

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5 Foods Guaranteed to Get Your Heart Racing (While Keeping Your Waistline in Check)

Love is in the air! Okay, so maybe not literally, but around this time of year my mind goes back to grammar school days of inking sweet nothings and hoping to receive a bounty of confectioneries on February 14th. We’ve all come a long way since then, but Valentine’s Day is still a great opportunity to pack some amazing nutrition into your diet.  I can’t guarantee you a date on the 14th but I can certainly help you stock up on foods of love! 5 Foods Guaranteed to get your heart racing Chocolate Yes, we’ve all been bombarded with the whole chocolate thing but did you know that it was considered the “Nourishment of Gods” by early Aztec cultures? Chocolate contains two properties, caffeine and theobromine, that act as natural stimulants in the body.  Besides revving you up for a hot date, it also contains more antioxidant properties than a glass of red wine! Don’t go overboard! This doesn’t mean you can eat a two tier box of truffles. Brands like Bissinger's and sweetriot keep it simple with 45 cal squares and 100 calorie bars of dark chocolate decadence. sweetriot also has tins of flavored cacao nibs that are ideal for an on the go fix.  Or get a dose of calcium and sweetness with Adora chocolate discs; they satisfy a sweet tooth AND provide your daily calcium requirements. Asparagus These sexy spears have tons of potassium, fiber, vitamin B6, vitamins A and C, and thiamine. They also contain a healthy dose of folic acid, boosting histamine production, a hormone that regulates other “feel good” chemicals like serotonin and norepinephrine. Try a quick steam by placing in microwave with a damp paper towel over them. Cook for 1 to 2 minutes and drizzle with a small amount of olive oil and a pear vinaigrette for great flavor. Delicious served chilled as a salad course! Sweet Basil Said to increase fertility in women, sweet basil has an intoxicating smell and taste. Simmer tomato sauce with a few leaves and pair with a serving of whole wheat pasta. Sweet basil is also delicious in salads or simply as a topping on a freshly sliced tomato. Garlic You should probably keep a tin of Altoids on hand if you plan on indulging, but the health benefits are well worth it! Packed with the chemical allicin, garlic increases overall blood flow in the body. Skip the capsules and get this V-day staple directly from food for a full effect. Red Wine In moderation, we all know that wine can be beneficial to our body.  Even my 21 day Bread is the Devil Blueprint plan allows you to have a glass.  Red wine contains polyphenols, which are powerful antioxidants associated with increased heart health. A healthy ticker equals a healthier you! Enjoy, but keep in mind any more than 2 glasses will have the exact opposite effects on the body. Whether you’re single or attached at the hip, it doesn’t matter! Enjoy these foods regardless of your relationship status and you’ll feel a warm glow of love from within!
September 09, 2012

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'Water' You Drinking?

The summer may be winding down, but that doesn't mean that your level of hydration should take a dip as well. Through the summer months it's important to keep your body hydrated for a number of reasons. Did you know that our body uses 2 to 3 quarts of water per day to keep up basic functions such as body temperature regulation and metabolic processes? As a point of reference, that's anywhere from 64 to 96 fluid ounces of liquid! Not only is water needed for homeostasis, but it is essential for joints and muscle mass. Think of it as the fluffy pillow of fluid between your bone and cartilage. Don't be discouraged, though; there are plenty of ways to incorporate water into your diet. It doesn't have to be all about plain old H2O! Keep these tips in mind as you "wet" your appetite. 1. Skip the Cubism -- It's easy to get your chill on while keeping hydrated. Toss some fresh berries, sliced peaches and pineapple wedges into the freezer. The next time you're craving a chilly refresher, use the frozen fruit instead of regular ice cubes. Not only will the fruit cool down your glass of water, but it also adds taste without tons of calories! Once you've slurped down your beverage, enjoy the fruit for a boost of filling fiber. 2. Find Some Flavor -- I often hear complaints from clients about the lack of flavor in water. No argument here -- water definitely isn't the most daring of beverage choices. Keep it interesting by adding Nuun All Day flavor tablets. They have fewer than 10 calories per tab and come in some amazing flavor combinations like Tangerine Lime and Cucumber Mint.  A simple plop, plop, fizz, fizz and you've got yourself some serious hydration! They also have high levels of potassium and magnesium, which are essential nutrients when it comes to your fluid electrolyte balance, cell growth and muscle contractions. Toss a few in your gym bag to avoid dehydration after an intense workout, or add a couple tablets to a pitcher of water and pour into Popsicle molds. Stick in the freezer for the perfect summertime treat. 3. Get It in Early -- This is one of my favorite tips to offer up to clients. Aim to reach at least half of your hydration goal by noon. This way, you'll feel less pressured as the day wears on. I call it the Liter by Lunch. It's not uncommon for one to let a whole morning pass away and consume only a single cup of coffee. Instead, commit to a full glass before your AM java jolt. Keep a water bottle in front of your computer screen or by your phone at all times. We use these items so frequently, and the visual reminder of water next to them can result in increased sippage! 4. Consider Double-Fisting -- Just kidding, well, sort of. Before heading out for a long night, you'll want to start off with one large bottle of water. This sets the hydration precedence for the entire night. Follow up by alternating between one alcoholic drink and one non-alcoholic drink. This doesn't mean you can imbibe soda, juice or tea instead. Keep your non-alcoholic choice to either water or seltzer. Be sure to steer clear of tonic.  People tend to think it's similar to seltzer or club soda, but it actually contains just as many calories as soda and juice. 5. Eat to Hydrate -- Don't get caught up in thinking that all your liquid requirements have to come from a glass. There are plenty of foods that have high water content to quench your thirst. Celery takes the prize by having 95 percent water content, in addition to essential electrolytes such as sodium, magnesium and potassium. Veggies like cucumbers and bell peppers pack a satisfying crunch yet tons of H2O! Or choose fruits such as watermelon, strawberries, and cantaloupe for seasonal satisfaction. Not only do these foods up your hydration ante, but they also have a significant filling effect on the stomach. This means you'll consume less but feel fuller. Perfect for weight loss! Water plays a significant role in weight loss, athletic performance and day-to-day functioning. So the next time you want to reach for that iced tea or soda, consider the abovementioned five tips. Keeping hydrated has never been so easy!
September 09, 2012

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The Anatomy of a Healthy Salad

How many times have you been in a restaurant with a friend and heard her  say, "Oh, I'll just have a salad," with a satisfied look on her face?  When looking for a healthy option,  it's not uncommon for people to immediately rely on salad as their  go-to meal. Often associated with being low in calories and high in  nutrients, salads seem to make sense. The truth is, sometimes opting for  a salad can be one of your worst dieting downfalls. On the other hand,  salads don't have to equate to a wider waistline. Research shows people  who eat salads are more likely to have higher levels of key nutrients  that prevent cancer and heart disease, and may consume 12 percent less  calories throughout the meal. It's all about preparing them correctly  and knowing what to add in and what to take out. Below are my five top  tips on how to slim down your salad, without sacrificing flavor or  nutrition. Throw Some Fat Into the Mix Salads can fall on complete opposite ends of the spectrum if you're not careful. Eating a bowl full of green leaves  and raw veggies with a splash of lemon juice or vinegar is one of the  biggest mistakes people make when trying to lose weight. Sure, it's low  in calories, but in order for your body to effectively use the abundant  nutrients in the vegetables, some type of fat needs to be added. Choose  an unsaturated one, and remember, a little goes a long way. Your body  only requires a small amount of fat in a meal to absorb the nutrients.  Consider using two to three thin slices of avocado to not only add in  heart-healthy fats, but also potassium, fiber, and vitamin E. At 50  calories, you can't go wrong! Remember, It's a Salad, Not a Sandwich Often,  devoted salad eaters choose to add in items like bacon, chicken, or  steak to make their salads more fulfilling. While it may do just that,  it can potentially add too many calories. If you must, pick one meat or  poultry option, but make sure to skip the cheese to avoid calorie  overload. Another idea is to garnish your greens with two egg whites  instead. This adds approximately 8 grams of protein for less than 50  calories. Or choose a legume, such as navy or kidney beans, to pack in  protein as well as fiber. An optimal serving for navy beans is ¼ cup,  which contains about 4 grams of both protein and fiber for 65 calories.  Just because your sandwich comes with bread doesn't mean your salad has  to. Skip the breadsticks or pita typically offered on the side. They only add empty calories. Swap Croutons for Crunchy Snack Mix Ever  notice that most croutons don't even crunch when you bite into them?  That's because they're drenched in either oil or butter to make up for  their lack of flavor and freshness. Regardless, a small serving of  croutons can contain anywhere from 50 to 90 calories without adding much  satisfaction. Instead, sprinkle your salad with Sheffa Zesty Snack Mix.  Made with ground chickpeas, the noodles are a great source of vegetable  protein that fall low on the glycemic index, which allows for a slower  release of sugar in the bloodstream, stabilizing appetite. One serving  will give your salad added crunch, taste, fiber, and protein to keep you  satiated for a longer period of time. Or crumble a high-fiber cracker  like GG Scandinavian Bran Crispbreads on top for some crunchy flavor. The Darker the Better When  it comes to being savvy about your salad, use your eyes! Swap pale  greens such as iceberg lettuce for leaves like kale, arugula, and  romaine lettuce. Dark green leafy vegetables rank high on the  nutritional scale, and are packed with fiber, phytochemicals,  antioxidants, and vitamins. Most people think of dairy foods as the  ultimate way to ensure enough calcium in their diet.  But leafy veggies such as mustard greens, kale, and bok choy all  contain considerable amounts of this bone-building nutrient for fewer  calories than dairy products. For example, adding 1 cup of kale to your  mix can amp up your salad by providing well over 100 percent of your  daily value for nutrients such as vitamins A, C, and K. Opt for Homemade Dressings Have  you ever looked at how many ingredients are in most store-bought salad  dressings? And can you even pronounce half of them? Homemade salad  dressings are pretty simple. Start with an oil base (I prefer olive  oil), which acts as the emulsifier. Then, add in your favorite type of  vinegar. Although balsamic is popular, it's fun to play around with  other flavors such as pear, raspberry, or even pomegranate! Next, chop  up some fresh herbs, which add flavor but not sodium.  The best varieties for salad include basil, thyme, marjoram, and  chives. Fresh is always best, but dried herbs can suffice in a pinch.  Ground pepper is also a must. Lastly, add in a pinch of sea salt to  taste. You can also experiment by adding different types of mustard to  provide another depth of flavor. Varieties like Dijon, whole-grain, or  sweet mustards all pack in flavor without tons of calories.
September 09, 2012

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Chia: Not Just for Pets

Chi chi chi Chia! Most people hear the word chia and have flashbacks of cheesy '90s infomercials and bad Christmas gifts. Yes, chia can be used in lieu of a pet, but there is so much more that you can do with this spectacular seed! Let's start off with a little Chia 101. Typically seen in seed form, the plant originated from Mexico and Guatemala. The word chia is derived from the word chian, which translates to the word oily, and is one of the main reasons there are so many health benefits. This gluten-free wonder can be eaten in raw seed form, ground into a fine powder or pressed into oil. Raw Chia Seeds Change up your morning routine and turn breakfast into your most powerful meal of the day. Mix two tablespoons of raw chia seeds into a 0 percent Greek yogurt to add four grams of fiber to your meal. Read about the amazing benefits of fiber in my previous post. You'll also up your protein intake by five grams. That's approximately 15 grams in total! Chia Seed Oil Next time you're craving some greens, switch up the olive oil for chia seed oil. It's loaded with omega-3 fatty acids, which play an important role in the prevention of heart disease, hypertension, stroke and depression. For an innovative twist on your standard green salad, mix 1/2 cup cooked quinoa with some parsley, green onion, basil and a squeeze of lemon juice. Drizzle with a 1/2 tablespoon chia seed oil for a salad that's sure to please inside and out! Another option is to use chia as a micro green and add the sprouts to a traditional salad. It's an effortless way to boost your protein, fiber and calcium intake! CocoChia Living Fuel Snack Mix A satisfying blend of coconut and chia seeds, this snack mix is an ideal option when searching for a snack on the go. Filled with antioxidants, one single-serve packet contributes to 20 percent of your daily fiber intake yet comes in under 150 calories. Opt for a pack instead of conventional, high calorie trail mix, or try swirling it into your morning oatmeal. Chia Seed Powder Put a little pizazz into your next smoothie and switch out conventional protein powder for chia seed powder. Start with ice, 1 cup of almond milk and 1 cup of non-fat Greek yogurt. Add in 1/2 cup raspberries,1/2 banana and 1/2 cup blueberries. Blend well and toss in three tablespoons of chia seed powder. The result? A delish summer refresher that packs in a whopping 10 grams of protein and fiber! It's the perfect treat to recharge after a workout.
September 09, 2012

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Fight the BBQ Bulge: Your Guide to Summer Sauces

Schools are out, beaches are open, and the sun is blazing! With all  this summery goodness comes one of my favorite events: Outdoor  barbecues! It just wouldn't be summer without an outdoor gathering of  your closest friends and family.Ribs, steaks, and chicken kebabs … what  do all of these things have in common? Sauce! It's usually slathered on  thick or used as a marinade before cooking protein or veggies. But  certain ones can wreak havoc on your carefully chiseled summer  waistline. Below is a guide to sauces that will get you through the season without the barbecue bulge! Limit your sodium Sodium  is the biggest offender when dealing with sauce, because it adds flavor  and is often used as a preservative to increase shelf life. Since  barbecue sauce is used in such plentiful amounts, adhere to strict  sodium guidelines when choosing one, or you'll certainly feel the bloat  the next day. Aim for under 250 milligrams per 2-tablespoon serving.  This may be hard to find with many popular sauce brands, so look for  unique food companies that focus more on flavoring with spices instead  of loading on the salt. One of my favorites is Danielle's Sauces, which  is built on the belief of "clean cooking," so their products are free of  preservatives and additives. I love the company's Smoke & Spice BBQ  Sauce, which contains only 240 milligrams of sodium per 2-tbsp. serving  but packs tons of flavor and kick. Or, infuse some Asian flavor into  your dish by using the brand's Chiliyaki sauce, a spicy teriyaki that's  one of the lowest-sodium sauces on the market. Beware of sugar So  many sauces are flavored with molasses, brown sugar, or even corn syrup  to maintain a smoky sweetness, but sugar can cause your calories to add  up faster than you think. As a rule, try to look for sauces that are  less than 50 calories per 2-tbsp. serving. Chris' and Pitt's Bar-B-Q  Sauce is perfect to spread on ribs or chicken and has just 30 calories  in 2 tablespoons. If you opt for a sauce that's higher in calories, try  to keep the sauce on the side to use as a dip. You'll most likely use  less if it's not slathered on beforehand. Hot  sauce is another great option because it's low in calories, and you only  need a dash or two to make things interesting. Among the numerous  varieties of hot sauces available, Shiracha hot sauce is my go-to summer  barbecue staple. It provides a spicy flavor, not a five-alarm fire. A  teaspoon or two is all you need and adds just 10 calories and 200  milligrams of sodium to your dish. Swap sauce for salsa There's  something to be said for barbecue sauce, but you may find that topping  your freshly grilled salmon or scallops with a heap of homemade salsa  can add a refreshing aspect to your dish.  Dice an avocado, and combine with half a cup of quartered grape  tomatoes, a three-quarter cup of fresh corn and 1 tablespoon of fresh  cilantro. Add a squeeze of lime juice and a sprinkle of salt, and you're  ready to go. The unsaturated fat from the avocado, combined with the  citrus flavoring will create such a bold flavor, you'll never miss the  sauce! If you're pressed for time, consider a jarred salsa. The Brooklyn  Salsa Company creates unique blends from local, sustainable  ingredients. Enjoy The Green flavor, which combines cumin, ginger, and  heirloom tomatoes for about 100 milligrams of sodium and only 10  calories per serving. Make it homemade Creating your own sauce at home can ignite your creative side and inspire you to add unique spices and fresh flavorings. Keeping it homemade  also gives you control over the nutritional content of the sauce. Start  with a tomato base of either no-salt-added ketchup or no-salt-added  tomato sauce which you can find in the condiment aisle of any large  supermarket. Add 2 tablespoons of molasses, 2 tablespoons of vinegar and  a sprinkle of brown sugar. Season with freshly ground pepper and  one-half teaspoon of garlic powder. You can stop right here, and the  sauce will be delicious, or consider experimenting with spices such as  curry or ginger powder. For a different flavor, try apple cider or red  wine vinegar. Summer is not a time to be a wallflower! So enjoy the beach, the sun, and the barbecues, knowing that you don't need to sacrifice flavor when watching your calories.
September 09, 2012

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Occupational Hazard: Is Your Job Making You Fat?

If you work in an office, you know that person. She's incessantly talking about her past, future and present culinary endeavors and looking for a partner to indulge with. It starts off bright and early with the scent of a greasy egg-and-cheese sandwich wafting over to your desk, and then sure enough, at lunchtime you hear the rifling of takeout menus. Last month, the Wall Street Journal published an insightful article honing in on the difficulties people face when dieting in the workplace. As I read, comments I had heard numerous times from clients popped into my head: "I just felt so pressured to eat the cake she had made for me," or "I didn't want to be the only one not eating." One survey found that over half of the participants ate foods they knew would sabotage their diet out of sheer obligation. When it comes to work-related eating, there are typically three types of eating personalities. I've broken them down for you and provided ways to overcome them. The Situational Eater: You let the situation dictate how you are going to eat.  For example, if the weekly staff meeting includes bagels and muffins, you fill your plate just because you can. Regardless of whether you've eaten breakfast already, you feel the need to eat.  Most likely, you don't even taste the food. Fix It: 1. Ask yourself why you are eating. Often, people are feeding an emotion, whether it's the nervous energy of the meeting or the boredom you feel from your boss's last lecture. 2. Keep in mind that you have the power to control your eating and write your dieting script. The Free Foodie: I hate to break it to you, but just because food is free, it's not necessarily good for you.  In fact, most complimentary chow (i.e., donuts, birthday cake, and candy) rank high in calories and low in nutrition... You'll most likely spend more time, energy and cash trying to peel off the extra pounds than if you'd picked up a solo salad instead. Fix It: 1. When dining out, stay away from things that are easily refillable. Items like soda, wine (by the bottle) and bread baskets are things waiters can easily provide more of to ensure great service. 2. Try and be the last person at the table to order; people are less likely to focus on what you order once they've already placed their order. The Office Party Animal If every time you look at your inbox you have another Evite, then you fall into this category. Being social at the workplace and partaking in office camaraderie is important and can further help advance your career. Just be sure that it's not doing the same for your waistline. Fix It: Try to be the server, not the eater. Take charge and volunteer to arrange the candles and dole out the dolce. Ironically, this trick puts the spotlight on you, yet makes it less likely that someone will fixate on what you're eating. Redefine the word "special." It's easy to let office hype get the best of you. Every lunch seems like it's at the best steakhouse and each happy hour seems like it's at the hippest watering hole, but what's really important to you? Save indulgences for things that truly are special, like your son's birthday or wedding anniversary. Remember, dieting isn't necessarily about willpower; it's about having the strategies you need to make better choices. Once you've identified your workplace persona, you'll be completely equipped to maneuver occupational dieting hazards. For some of these tips I turn back to my first book The Wall Street Diet, which focuses on how to survive dieting in professional settings.
September 09, 2012

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Your Mom Was Right

Mothers and food are like love and marriage. It's almost impossible to have one without the other. Some of the fondest memories we carry are centered around food, childhood and our mothers. They play an integral role in our nutrition habits because their beliefs are ingrained  into us at an early age. To this day, I use the essential nutrition advice that my mom bestowed upon me. Growing up, I was always the kid who wolfed  down my food, finishing before anyone else. At the rate I ate, you'd think I came from a family of 12! I can still hear my mother's voice urging me to slow down and enjoy my meal. She simply wanted me to practice mindful eating. As a mother and nutritionist, it's a value that I instill in my own children and clients.  Practicing this core value can help your diet in three essential ways: 1. You become less  likely to overeat because your brain has a chance to send a signal to your stomach that you're full. Don't be shocked: You may find food left behind on your plate! 2. Food becomes enjoyable again, and you actually taste what you are eating. Often, we sit down and polish off our plate without even tasting the meal. Eating should be a source of enjoyment, not just mechanism to fuel our bodies.  Just relax, take small bites, and chew! I promise, the food on the plate isn't going anywhere. 3. You can gain control of your diet again. The pickable, poppable, unstoppable foods suddenly become manageable to integrate back into your regimen. When you actually take the time to evaluate what you are eating and the quantity, binges becomes less desirable.
September 09, 2012

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Fast Food the Healthy Way: A Guide

Let's be real, everyone loves fast food. (Whether or not you want to admit it, but there's something about French fries that really gets people going.) As a nutritionist, it's hard for me to approve calorie-laden burgers, milkshakes or double decker bacon-filled ranch-dressing-topped nutritional nightmares. They're not providing a ton of good nutrients, and instead are passing along sugar, fat and carbohydrates that will leave you feeling sluggish in its place. That being said, you have to live your life. It's your life, not your diet, that takes precedence.  So I never want you to eliminate things you love completely. Why not? That will not only make you want those foods MORE, but it's unrealistic. You're not going to go the rest of your life without eating a hamburger. (Even I like one occasionally.) Maybe you just really want a little fast-food treat, or you're on the road and have no choice. Here are some healthy options for some of the most popular chains. You never have to ban entire restaurants or types of food from your life. That only leads to wanting those foods more! Small indulgences like the ones I've chosen below can get you far:   McDonalds: 1.) Fruit and yogurt parfait -- 160 calories 2.) Caesar salad with grilled chicken and low-fat balsamic vinaigrette -- 260 calories   Taco Bell 1.) Grilled steak soft taco (Fresco) -- 150 calories 2.) Gordita supreme, chicken -- 270 calories Burger King 1.) Tender grilled chicken garden salad with Ken's fat-free ranch dressing -- 290 calories 2.) Small burger with a bun (260 calories). This counts as one angel carb. (What's an angel carb? A good carb, because some bread is bad, but not all of it!) Pizza Hut 1.) Two slices of a 12-inch pizza, -- 300 calories, 2 angel carbs. It is possible to eat fast food (very occasionally) and still keep it healthy. These are splurges, but not outrageous ones. No matter your lifestyle, job scenario or wallet, you can eat well.
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