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Posts Tagged ‘ fish ’

14 small and simple steps to be healthier in 2018

It is now a full week into the new year, a time full of promises and hope. Whether you want to lose weight, get in shape, or just be a bit healthier this year, small and simple steps can help you to improve your well being. As a nutritionist, I help people develop healthy habits and make better food choices. I tend to be more of a fan of taking small actionable steps to improve your health than I am of making resolutions which we often never act on.

As 2017 came to an end and 2018 just began, now is a great time to assess our lifestyle, diet, and habits, and consider the tweaks we can take that could improve our health and nutrition. While no one magic pill, food, or exercise can make you healthier, these small and simple steps can certainly help get you there.

Here, I share some of my favorites.

1. Be thankful.

Before you can resolve to be healthier and eat better, it’s so important to get your head in the right place and focus on being positive. The best place to start is by expressing your gratitude for the good in your life. To get you started, jot down 5 things you are grateful for each day.

2. Get fresh air.

Whether you live in a sunny warm climate or it’s cold and cloudy, get outside. While you may not be able to do a full workout outdoors, take a walk around the block and be one with nature. It boosts your mood and helps get you going.

3. Enjoy a berry parfait.

Whether or not it is healthier to eat breakfast first thing in the morning is still a topic of debate. I advocate starting your day with something healthy even if it’s not first thing in the morning. I recommend choosing a healthy protein, whether it’s eggs, yogurt, or nut butter and adding a fresh fruit or a whole grain. If you don’t like to eat a big meal in the morning, make a yogurt parfait—Greek yogurt, your favorite berries, and a sprinkling of walnuts and flax-seeds.

4. Prep in advance.

As a clinician for over 20 years, my most successful clients planned their meals and prepped in advance. A few simple tips: always keep a variety of fresh and frozen fruits and vegetables on hand and stock your pantry with healthy choices including nuts, olive oil, beans, legumes, and whole grains.

5. Try something new.

Whether you decide try a new food (after all, there’s got to be a veggie you haven’t yet tried!), do a different workout, take a class, or travel a different route to work, changing things up gets you out of a rut. It gets you off to a fresh new start and the change is good for your brain too.

6. Be wise about portion size.  

Watching your portion size is by far the best way to watch calories without having to actually count them. Aim for approximately 4 ounces fish or poultry (a little larger than deck of cards or your palm). As for a healthy starch such as quinoa or brown rice, you do not need to skip it. Stick with a cup’s worth (your fist) as a side dish. And enjoy fresh fruits and veggies in unlimited portions. No one I know got fat from eating too many carrots or bananas.

7. Move daily.

Being active has been shown to have many health benefits, both physically and mentally. Exercise not only helps you lose weight, it improves your mood and outlook, lowers your heart rate and is good for your bones and your brain. Pick an exercise you enjoy and stick to it. Just don’t forget to breathe!

8. Eat a salad.

Eating salad may be one of the healthiest eating habits you can adopt today. Eating salads are a great way to get in a few servings of fruits and vegetables. They are packed with fiber, antioxidants, vitamins, and minerals. They also fill you up so you eat less of the wrong stuff. Try mixing up your assortment of fruits and veggies to vary your nutrients.

9. Go fishing.

Fish is among the healthiest foods. It is full of nutrients, including protein and vitamin D. Fatty fish such as salmon is also one of the best sources of omega-3 fatty acids, which are incredibly important for brain and heart health. Include fish in your diet at least twice a week.

10. Snack smart.

Enjoying a healthy snack between meals is a great way to prevent you from being hungry and then overeating it later. My favorite snacks include an apple or pear with nut butter, cut up vegetables with hummus, a handful of nuts and berries, or 1/3 avocado with whole grain crackers. And, as I tell my clients eat before you eat! Having a light snack before heading out to dinner will help you eat less.

11. Write it down.

Keeping a food diary is a great to track your food intake. It helps to keep you accountable as well as identify your triggers and weaknesses. You can keep a food journal or you can use an app. Choose the method that is less cumbersome for you. Keep track of what you eat, how much, as well as how the food is prepared.

12. Cook more.

Home-cooked food tends to be healthier than restaurant and store bought food, containing fewer calories and less fat, sugar, and salt. If you eat out most nights of the week (and that includes ordering in!) , tweak your routine by eating home a few nights. If you don’t cook regularly, you may think you don’t know how, but give it a try and experiment your mom’s favorite recipes.

13. Souper-size it!

I am a huge fan of eating soup either as a snack or as a n appetizer. What I like most about including soups in your diet is that they are filling and often times, you get to eat a large portion without too many calories. Perfect for volume lovers! In fact, people who eat a large vegetable-based soup as an appetizer often end up eating fewer calories at the rest of the meal. My favorites — minestrone, tomato kale, lentil soup, and white bean. Several caveats: skip the cream soups and go easy on salt.

14. Say no to liquid candy.

Liquid candy is a term used for soda, sweetened iced tea, fruit punch and the like. Not only do sugary beverages contain unnecessary calories, (all from added sugars!), you often don’t even realize you are getting any calories at all, and you often eat a not so healthy snack with it. A triple wammy! Drink water instead. Sparkling water is great too. And feel free to add lemon, cucumber, sliced apple or mint leaves for added flavor.

Happy New Year. Here’s to a healthy year and to 365 days of endless possibilities.

We’d love to hear your favorite New Year’s hacks.

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Lessons from the Mediterranean diet: 10 foods to eat

Below is my latest blog post  for Huffington Post: ” What we can learn from the Mediterranean Diet: 10 healthy foods to eat.” You can also read it here.

The Mediterranean diet is a heart-healthy eating plan that has been thought to reduce the incidence of heart disease. Now a large study published in the New England Journal of Medicine on thousands of participants in Spain confirms the health benefits of this eating plan. The study found that those following the Mediterranean diet had a 30 percent reduction in the chance of having a heart attack or stroke. The study subjects were people ages 55-80 who had a high risk for cardiovascular disease.

As reported in the New York Times, “About 30 percent of heart attacks, strokes and deaths from heart disease can be prevented in people at high risk if they switch to a Mediterranean diet rich in olive oil, nuts, beans, fish, fruits and vegetables, and even drink wine with meals.” The study was stopped early because the results were so clear-cut that they found it not ethical to continue.

The Mediterranean diet is an eating plan that is high in fruits and vegetables, and includes whole grains, olive oil, fish, nuts, beans, and legumes. It is low in foods that are high in saturated fats — such as meat and butter — and is also low in processed foods. What I love about the Mediterranean diet is that it is not touted as a weight-loss diet, but rather as a healthy lifestyle plan and a way life.

I previously wrote about the benefits of eating a diet high in fruits and vegetables and rich in whole grains.

So how can we Americans eat more like the Greeks? We can eat more fresh fruits and vegetables, include fish instead of meat, use olive oil instead of butter, and snack on nuts instead of chips.

My clients have been asking me which foods they can include in their diet. Here are some winners.

Olive oil is rich in monounsaturated fat, a heart-healthy fat. Diets high in olive oil have been associated with heart health. Olive oil is also rich in antioxidants, including vitamin E, polyphenols, and beta-carotene, which protects blood vessels and other components of the heart. Drizzle olive oil on salads and steamed veggies.

Tuna is high in omega-3 fatty acids, which have been associated with a decrease in the risk of heart disease risk. The American Heart Association recommends including at least two servings of fish per week, in particular fatty fish. Tuna is affordable, convenient, and versatile. Throw canned tuna on a salad, make a sandwich, or toss it into whole wheat pasta, to get a dose of omega-3s.

Broccoli is one of my favorite vegetables as it is chock-full of the antioxidant vitamins A and C. It is a cruciferous vegetable, and part of the Brassica family, rich in phytochemicals, known to have antioxidant properties. Sautee broccoli in olive oil and enjoy it as a side dish.

Raspberries contain the antioxidant quercetin — which contains anti-inflammatory benefits — and the phenolic compound ellagic acid, and can help fight heart disease. And even more good news: One cup contains only 105 calories and eight grams of fiber. Throw some berries into your morning yogurt for added color, taste, and a healthy dose of antioxidants and fiber.

Walnuts not only taste great, but also provide a heart-healthy addition to your diet. Rich in the plant-based omega-3 fatty acid alpha-linolenic acid, and antioxidants such as selenium, walnuts also provide protein, fiber, magnesium and phosphorus to the diet. Include a handful of walnuts as a snack or toss a few tablespoons into your breakfast oatmeal.

Chickpeas are a great option for plant protein and fiber. They also contain magnesium, manganese, iron, and folate. Hummus, which is made from chickpeas, is delicious with crackers or veggies as an afternoon snack.

Brown rice contains fiber, B-vitamins, and a variety of minerals. It contains nearly three times the fiber of white rice. A half-cup serving of cooked brown rice contains nearly a half-day’s worth of the mineral manganese, which works with various enzymes facilitating body processes. Brown rice makes a healthy grain to include with a meal of grilled fish and vegetables.

Spinach contains the minerals iron and potassium, as well as vitamins A, C, K, and the B-vitamin folate. Spinach also contains flavonoids, which have antioxidant properties that may prevent against certain diseases. For good news, it is available year-round, offering a readily-available source of many vitamins and minerals. A fresh spinach salad drizzled with olive oil and a handful of nuts tastes great.

Blueberries are rich in antioxidants and vitamin C and may benefit heart health. Consuming blueberries may keep your blood pressure in check. Blueberries contain anthocyanins, which may reduce the risk of heart disease in women. Snack on these tasty berries or throw a handful into your cereal.

Lentils contain soluble fiber, protein, and complex carbohydrates and also offers the added benefit of being a significant source of iron. Consider beginning your lunch or dinner with a hot lentil soup.

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10 Foods to Eat for Heart Health

Below is my latest blog post on heart healthy foods for Huffington Post. You can also read it here.

Heart disease is the leading cause of death in men and women in the U.S. February is American Heart Month, and a time to raise awareness about heart disease and to educate the public on ways we can live heart-healthier lives. Here are several foods to include in your diet this month in honor of American Heart Month.

1 Oatmeal is a good source of soluble fiber and contains beta-glucans, which help lower cholesterol and stabilize blood sugar levels. One half-cup serving provides about 4.5 grams of protein and 5 grams of fiber.

2. Salmon is an excellent source of omega-3 fatty acids, which have been associated with a reduction in heart disease risk. Salmon is also a natural source of healthy protein and vitamin D. One three-ounce serving — the size of a deck of cards — contains 17 grams of protein. The American Heart Association recommends including at least two servings of fish per week (particularly fatty fish).

3. Broccoli is chock-full of the antioxidant vitamins A and C. It is a cruciferous vegetable, and part of the Brassica family, which also includes Brussels sprouts, bok choy, kale, and collards. Members of the Brassica family are rich in phytochemicals, known to have antioxidant properties.

4. Peanuts are rich in heart-healthy unsaturated fat and contain protein, fiber, vitamins and minerals, as well as antioxidants. Regular consumption of peanuts has been associated with lower risk for coronary heart disease in people who eat them instead of other high-fat foods. Peanut consumption has been shown to improve lipid profiles in those with high cholesterol.

5. Avocados are rich in heart-healthy monounsaturated fats, which may help raise levels of HDL (good cholesterol) while lowering LDL (bad cholesterol). They are also high in the antioxidant vitamin E.

6. Pistachios contain healthy fats, protein, and fiber. They are also rich in plant stanols; research found that substituting these jade gems for fatty meats can actually lower your LDL (bad) cholesterol.

7. Cantaloupe, a member of the melon family is rich in the antioxidant beta-carotene, a plant-based vitamin A precursor. It is also rich in the mineral potassium, which may help lower blood pressure and the risk for stroke. A one-cup serving contains a mere 50 calories which can certainly help with weight control.

8. Red wine, in moderation, is associated with heart health and contains a high levels of antioxidants. Polyphenols, including resveratrol, are associated with an increase in good cholesterol, a reduction in bad cholesterol, and a decrease in inflammation.

9. Olive oil is a good source of monounsaturated, heart-healthy fat. Diets rich in olive oil, such as the Mediterranean diet, have been associated with heart health. Olive oil is also rich in antioxidants, like polyphenols, vitamin E, and beta-carotene, which can help protect blood vessels and other components of the heart.

10. Tomatoes contain lycopene, an antioxidant associated with cardiovascular health. There are many different varieties of tomatoes, and they all contain important antioxidants, vitamin C, beta-carotene, and vitamin E. Tomatoes are also low in calories with one1 medium tomato has about 20 calories.

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