Why diversity is important as you put your best fork forward?

March 2017 NSM Image

All foods are different and unique in their color, flavor and nutritional properties that play a special role in improving and maintaining health and wellness.  Therefore, including a diverse variety of foods in your diet is important to benefit from all the nutrients that are needed for  good health. You need to include a variety of fruits, veggies, grains, protein and dairy in your day today diet to ensure you are getting all the nutrients that are needed to prevent from chronic diseases like obesity, diabetes, cancer, heart disease etc. Below is a general guidelines of a general healthy diet.

  • Include fruits at least with two meals a day: fruits can be easily added with your breakfast and snacks. Fruits are mostly carbohydrates but full of vitamins, minerals and fibers. Healthy adults of 19 years or older need  about  2-3 daily servings of fruit.
  • Include  veggies with at least 2 meals per day: Veggies can be easily added to a dinner and lunch meal either you are eating at       home or away. All you need to do is plan these meals around veggies. Raw vegetables can be easily added with your lunch pack   from home. Vegetables are mostly carbohydrates.  Healthy adults of 19 years or older need  about  2-3 daily servings of  vegetables.
  •  Include whole grains in daily diet: Whole grains provide fiber and B vitamins that play a vital role in our metabolism and digestive heath. Grains are also needed to keep up with the energy level that we need to do daily tasks.  Grains are also mostly carbohydrates. Adults of 19 years of age or older need about 5– 6 grain carb choices.  1 carb choice  is about 15 grams of carb.
  •  Include a variety of protein foods: Proteins are building blocks of every cell in our body and needed for the growth and tissue maintenance.  Some protein is found in the majority of foods but mainly it comes from meat, eggs, fish, dairy, beans and legumes.  Adults of 19 years of age or older should plan about 10 protein choices per day. 1 protein choice = about 5 gram protein.
  •  Limit added fats/Oils, salt and sugar– All foods have natural oils/fat, sugar and sodium in it. Limit adding fats/oils, sodium and sugar in preparation. Consume as natural as you can for the maximum heath benefits. In box food items look for the food items with 20 or less % daily value of fat, and sodium. Also choose items with no added sugar.
  • Stay active: Plan on daily activity of 30 minutes or more as tolerated. Physical activity is very important along with healthy eating.
  • Ancient dietary wisdom : Ayurveda (one of the oldest holistic healing system) recommends to start your morning with drinking a cup of luke warm water with some fresh lemon squeezed and a teaspoon of honey. This morning ritual is proven to promote healthy weight, healthy skin and digestive health if practiced with overall healthy diet and lifestyle!

You can access full newsletter along with a general healthy meal plan here!

“Review suggests eating oats can lower cholesterol as measured by a variety of markers”

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As this article points out, it is known that oats can lower cholesterol thus reducing your risk for cardiovascular disease. However, a new study has revealed that oats may do a better job of lowering cholesterol than was originally thought.

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White Vegetarian Chili!

white-vegetarian-chiliThis vegetarian dish is perfect for the fall and winter seasons. It is truly delicious and filling! It has been modified from an equally delicious recipe “Slow Cooker White Chicken Chili” from the popular blog glutenfreedaddy.com. This recipe is now lower in sodium, fat, cholesterol, and calories.

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“Why Is Fish Good for You? Because It Replaces Meat?”

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Image By Andrew Scrivani via New York Times

This article by the New York Times highlights some advantages to eating fish. To clarify, fish are also considered meat so the question asked in the title refers to other types of meat that may be less healthy. As mentioned in this article, the Dietary Guidelines in the United States recommends eating 8-oz of seafood per week as part of a healthy diet.

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“These cuisines could help you live longer”

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This is an interesting article by CNN Travel that highlights similarities in 5 cultures that are living longer and healthier lives, largely free of chronic disease. These cuisines appear to be right in line with America’s Dietary Guidelines and the MyPlate food group symbol established to help American’s eat healthier.  Their diets are minimally process, largely plant based, rich in fiber, whole grains, fruits, and vegetables. Meats are typically eaten as a side item instead of the main dish and are often fish. It is much easier said than done, but as this article suggests, getting back to the “basics” of eating whole foods might just be the right idea.

 

Read this article here!

Honey Garlic Salmon

This yummy recipe is an excellent week night option when you are looking for a quick, delicious, and healthy meal. It goes great with mixed vegetables and whole grain rice. Salmon is rich in protein, omega 3 fatty-acids,  and contains 60% of your daily needs in B12 vitamins. It is recommended by the American Heart Association that fatty fish (which are high in omega 3 fatty acids) be included in your diet 2 times a week with each serving being approximately 3.5 ounces. Omega 3s are cardio-protective and promote proper fetal brain development during pregnancy. This recipe also contains 59% of your daily needs in selenium, a mineral that may be beneficial in reducing join inflammation. Overall, this recipe may help improve cholesterol levels, be cardio-protective, and reduce inflammation when consumed with an overall healthy diet.To read more about fish and omega 3 fatty acids checkout this article by Harvard School of Public Health, “Fish: Friend of Foe“.

Click here for recipe. 
honey-garlic-salmon

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“To get a flatter belly, start by getting enough sleep”

The Washington Post - Istockphoto

The Washington Post – Istockphoto

This article published by the Washington Post is a must read! It address big questions we have about losing weight. Such as, how often and what type of exercise should I do? And, can I do a thousand crunches to get rid of extra fat in one area? Unfortunately there is not a quick fix to getting rid of that extra belly fat, as much as we want it to be true.This article discusses 4 areas that must be addressed to get rid of belly fat and improving general health.“Exercise, nutrition, sleep and reducing stress are all important factors… I can’t prioritize them, but small changes in one or several of the categories can make a big difference,” says Scott Kahan, a medical doctor and the director of the National Center for Weight and Wellness in Washington, D.C. Check out this article to read more about how you can start improving your health.

 

Read this article here!

 

Southwest Quinoa Salad!

This recipe is packed with nutrients! It is high in fiber, vitamins, and minerals while being low in cholesterol and saturated fat. It provides 1.5 servings of protein and 44% of your daily needs in fiber. It also has an abundance of vitamin C providing 160% of your daily needs.  High fiber recipes help keep you feeling full longer by slowing your digestion. Due to the high fiber content, this recipe may help reduce cholesterol levels when consumed with an overall healthy diet. Cumin also has health benefits. It is a good source of iron, may aid in better digestion , and may help prevent certain cancers. This recipe makes a wonderful side dish paired with salmon or baked chicken. It also refrigerates well and is delicious served cold, making this a perfect recipe to cook over the weekend and pack as your main lunch item during the week. This recipe is modified from KalynsKitchen.com.

Click here for recipe. 

southwest-quinoa-salad

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“How the Sugar Industry Shifted Blame to Fat”

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It has been uncovered that in the 1960s the sugar industry paid researchers to downplay the link between sugar and heart disease while shifting the blame on saturated fats. This is important news considering the sugar industry may have had a significant role in shaping today’s dietary recommendations. This article by the New York Times illustrates some of the ins and outs of how the food industry continued to influence nutrition science through funding researchers. Today medical journals require researchers to disclose funding sources. As far as the sugar verses fat debate, the World Health Organization, the American Heart Association, and other health authorities warn that added sugar may increase cardiovascular risk. Dr. Willett, Chairman of Nutrition at Harvard stated “given the data that we have today, we have shown the refined carbohydrates and especially sugar-sweetened beverages are risk factors for cardiovascular disease, but that the type of dietary fat is also very important,” he said. As Dietitians, and health professionals, it is our aim to provide the most up-to-date and accurate information to our clients to promote health. Let us help you have a healthy, nutritious, and well balanced diet. To read more check out this article!

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Blueberry Banana Peach Smoothie

This smoothie is packed with antioxidants, providing 260% of your daily needs in vitamin C, and is low in fat. It also has zero added sugar when buying the correct ingredients. To avoid added sugar, look at the nutritional label, specifically the ingredients. Fruit should be the only ingredient listed on frozen fruit package. To avoid added sugar with your yogurt, purchase a low-fat plain yogurt. The orange juice should say 100% orange juice. This smoothie can be eaten as part of your morning breakfast or as a snack. To complete your breakfast, try an egg-white omelet or bring a hard-boiled egg with you on-the-go. Blueberries are repeatedly ranked as one of the highest in antioxidants among fruit, vegetables, and spices. Antioxidants are essential to protect your cells against damaging free radicals.  When eating this recipe as part of an overall healthy diet it may help improve cholesterol levels, help regulate blood sugars, and may help prevent certain cancers. This recipe may also help improve digestive health.

blueberry-banana-peach-smoothie

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Ashley Karshen, RDN

“Vitamin B12 as Protection for the Aging Brain”

New York Times - Paul Rogers

New York Times – Paul Rogers

 

According to this article by the New York Times, many are low vitamin B12 and are completely unaware. B12 is vital for proper brain function. It is found naturally in animal protein including meat, fish, milk, cheese and eggs. To properly absorb B12 from these foods, there must be an adequate amount of stomach acid present in our digestive system. As we age, acid-producing cells in the stomach may gradually become nonfunctional. When B12 levels become too low, the brain can be significantly damaged. Early symptoms of B12 deficiency may include fatigue, tingling and numbness in the hands and feet, muscle weakness, and loss of reflexes. As the deficiency grows more drastic, symptoms may progress to confusion, depression, memory loss and dementia. According this article, it is estimated that between 10 to 30 percent of people older than 50 do not produce enough stomach acid to absorb B12 properly. A recent study showed that insufficient absorption of B12 may even be occurring in people aged 26-49. A synthetic form of B12 can be readily absorbed and is often the solution to deficiencies in this vitamin. Before taking any supplement, please contact your doctor. To read more check out this article!

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Blueberry Banana Oatmeal

This healthy recipe is an excellent choice for a morning meal. It is high in antioxidants, vitamins, and minerals while being low in fat and cholesterol. Because of its high fiber content, this meal will keep you satisfied throughout your morning, warding off hunger.  When eating this recipe as a part of a healthy diet, it may help reduce cholesterol and help protect the cardiovascular system. Blueberries in particular have been known to be cardio protective

For full recipe click here. 

blueberry-banana-oatmeal

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Ashley Karshen, RDN

“Chronic Disease: The Leading Cause of Death and Disability in the United States”

Portrait of a man with a beard watching a TV show on a tablet computer while enjoying a delicious breakfast at home

Chronic diseases including obesity, heart disease, stroke, type 2 diabetes, and arthritis are among the most costly and preventable health problems. About half the adults in 2012 had one or more chronic health conditions. There are unhealthy behaviors that contribute to chronic disease. The unhealthy behaviors that are considered changeable are known as health risk behaviors. These include lack of exercise, poor nutrition, tobacco use, and drinking too much alcohol. Check out this article to read more about these chronic disease! Contact us today and let us help you reach your health goals.

Cauliflower Curry – Asian Indian Style

This green dot recipe is packed with health benefits. This dish may help regulate bloods sugar, reduce cholesterol and inflammation, and may decease risk of certain cancers and heart disease when consumed with an overall healthy diet. These health benefits are largely due to the cauliflower, turmeric and cilantro found in this dish.  Cauliflower is one of the most nutrient dense calciferous vegetable! Curcumin is a polyphenol in turmeric that has ant-inflammatory properties and may improve cell oxidation, while cilantro may also help control blood sugar and improve cholesterol levels.

For full recipe card click here.

Cauliflower Curry - Asian Indian Style

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“AHA: Restrict Kids to 25 Grams or Less of Daily Added Sugar”

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The American Heart Association put out a bold recommendation for less than 6 teaspoons of added sugar per day for children ages 2-18.  High levels of added sugar may increase their risks for cardiovascular disease, hypertension, obesity, and insulin resistance leading to type 2 diabetes.It can be difficult to know how much added sugar is in your food. In 2018, food manufacturers will be required to label the amount of added sugar in their products. Until then, read this article to discover the best ways to avoid added sugar in you and your children’s diets!

 

“Roasted Chicken with Sweet Potatoes and Carrots!”

Roasted Chicken with Sweet Potatoes and CarrotsThis yummy recipe provides 5 ounces of chicken per serving and 250% of your daily needs in vitamin A! It high in B vitamins, magnesium, and phosphorus.  Due to chicken’s natural cholesterol levels, this recipe is a red dot recipe and should be consumed in moderation. Eating the white meat will significantly reduce the cholesterol levels from  120 mg per serving to 95 mg per serving. By choosing lower fat cuts of meat like skinless chicken breast, you may lower your risk of developing heart disease when consumed with an overall healthy diet.

Click here for full recipe card.

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“Just 1 hour of exercise offsets health risk of prolonged sitting “

The health risks associated with prolonged sitting are clear. They include increased risk of heart disease, stroke, type 2 diabetes, some cancers, and early death. The good news? Recent research finds that 1 hour of physical activity per day may eliminate the risks associated with a sedentary lifestyle. The physical activity need to reap the benefits can be as simple as going for a walk during lunch, gardening, or riding a bike. Check out this article to read more.