As a Registered Dietitian I am often asked what foods I always have in my pantry, refrigerator or freezer and why. In this blog series we will dive into my kitchen and discuss all of the essentials, the nutritional value of each item and ideas for how to incorporate them into your lifestyle.
A well stocked pantry is an essential ingredient in the foundation of a healthy lifestyle. Let’s start with a couple of my ‘good morning’ pantry essentials.
Continue reading “Build a Healthy Lifestyle: Breakfast Essentials”
Nutrition and eating healthfully have a direct impact on your energy, motivation, and productivity. To keep energy levels up, eat nutrient dense snacks at regular intervals throughout the day—about two hours before, and two hours after a meal. A nutrient-dense snack provides: protein, healthy fat, fiber, and about 150 calories. The following snacks will silence cravings and keep you from overeating in the evening.
Continue reading “Snacks that Can Increase Energy and Mental Focus”
Between Jonathan’s track meets, Lily’s dance classes and baby Rose’s swimming lessons, it may seem difficult to plan healthy meals and snacks. Here are five simple tips to streamline meal prep and have healthy choices ready during the back-to-school rush.
Continue reading “Five Ways to a Fast and Healthy Meal”
According to the National Confectioners Association, Americans buy more than 700 million pieces — about 120 million pounds — of Easter candy annually. That is nearly half a pound of candy for every man, woman and child in the country! As a nation, it is estimated that we consume 16 billion jelly beans during the Easter season. If those jelly beans were placed end to end, they would circle the globe almost three times. So, before stocking up on chocolate eggs and jelly beans, consider these alternatives to traditional Easter candy.
Continue reading “Fun, Healthy Alternatives to Easter Candy”
Classics like cheesy appetizers, burgers, hot dogs, pretzels and beer may get you in the GameDay mood but they can really pack in the calories and sodium. One soft pretzel with butter has almost 500 calories. To put that in perspective, the average woman would need to cycle for 81 minutes at 10 mph to burn off those calories!
There are, however, healthier GameDay choices. Keep reading to learn about delicious tailgating party foods that also get a registered dietitian’s stamp of approval.
Continue reading “Healthier GameDay Foods for your Next Party”
Food and lifestyle are vital to diabetes management. Start your wellness plan today by following these tips:
Continue reading “Start Your Diabetes Wellness Plan Today”
There is simply nothing quite as mouthwatering as traditional fair food. Hot dogs, ice cream and fried dough tempt fairgoers at every corner. Name a food to deep-fat-fry, and you will probably find it a fair (even cheesecake!). Fortunately, fairs offer so much more than fried food and you can sample the finest fair foods without sabotaging your lifestyle goals. Here are a few tips.
Continue reading “Savor the Healthiest Fair Foods”
Q: After buying Organic Stevia Blend, I noticed when I got home that it contained dextrose. Because it is organic, I am hoping that the dextrose won’t be problematic. But isn’t it one of the sugars we shouldn’t eat?
A: Dextrose is a simple sugar that is made from corn. Consuming added sugar like dextrose is OK in moderation.
Remember small amounts of concentrated sugar from brown sugar, granulated sugar or honey are okay too!
But consuming excess calories from simple sugar is associated with higher body mass index and the development of cardiovascular disease and diabetes.
Did you know the average adult in America consumes about 400-500 calories of added sugar in one day? Added sugar is hiding in so many foods! Click here to “eat” virtual meals and find out how much added sugar you consume on an average day.
Children 2-18 years old and adults should limit added sugar to no more than 100 calories (25 grams, or 6 teaspoons) per day.
A note on Stevia: The stevia plant has been used a for thousands of years in other cultures and it is on the FDA’s Generally Recognized as Safe (GRAS) list.
Q: Is sunflower oil OK to use if not heating it, just using on a salad? “Anne in Cincinnati”
A: First a little background on dietary fats. Consuming too much omega-6 and too little omega-3 leads to an imbalance of signaling molecules (prostaglandins) that causes inflammation.
National surveys show that Americans are consuming too much omega-6 fatty acids from soy, corn, safflower, and other vegetable oils.
So the key is to find a balance and for the average American that means replacing oils rich in omega-6 fatty acids with oils rich in omega-3 fatty acids.
Back to your question.
Sunflower oil is rich in omega-6 fatty acids so it is okay to have in moderation and I encourage you to dress your salad with other oils that are rich in anti-inflammatory and heart healthy fatty acids.
The most nutritious oils for salads are rich in oleic acid (omega-9) or alpha linoleic acid (omega-3), are unrefined and unfiltered (look for cold pressed on the label). I would recommend dressing your salad with extra virgin olive oil (75 percent heart-healthy oleic acid), flaxseed oil (57 percent anti-inflammatory alpha linoleic acid), fresh avocado or avocado oil (71 percent oleic acid), or almonds (30 percent oleic).
A note about unrefined oils: They should be kept in a dark, cool spot and should not be used for sautéing.