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Posts Tagged ‘ nuts ’

10 Simple Tips to Savor the Flavor of Eating Right

Below is my blog post “10 tips to savor the flavor of eating right.”

You can also read it on Huffington Post HERE.

NNM2016

National nutrition month (NNM) is a nutrition education campaign sponsored yearly by the Academy of Nutrition and Dietetics (AND). This year’s NNM theme is Savor the Flavor of Eating Right.

Here are smart tips to help you eat healthier this month.

1. Mind your portions and eat slowly.

One of the best ways to “savor the flavor” is to chew our food well instead of shoveling it in. This will not only help us eat less, but we will be able to actually taste and enjoy what we are eating.

2. Include fruits and vegetables at each meal.

Sprinkle in berries to your yogurt, add a colorful green salad to your lunch, and include vegetables with your dinner.

3. Eat a variety of foods from each food group.

Sorry Paleo lovers, but it really is best to include foods from all the food groups.

4. Aim for color!

Choosing a colorful variety of fruits and vegetables is best, as different antioxidants exist in the different color spectrums. The deep red pigment found in tomatoes and watermelon contains the antioxidant lycopene, for example. The deep orange color found in cantaloupe and sweet potatoes contains beta carotene.

5. Enjoy whole grains.

The recently release 2015-2020 Dietary Guidelines, as in previous editions, suggest that half of our grains be whole grains. Healthy whole grains include brown rice, whole wheat bread, and oatmeal.

6. Include plant based proteins such as beans, peas, and legumes.

These pulses not only give you protein, but they have an added bonus as they are chock full of fiber, vitamins and minerals.

7. Spice it up.

Adding in spices to your favorite foods will not only enhance the flavor, but it will boost your nutrient intake. And adding spices helps to reduce your need to use added sugar and salt.

8. Snack on nuts.

Adding nuts as a midafternoon snack will not give your diet a boost of nutrients while also filling you up. So you may end up eating less later, a great boost for weight loss!

9. Try new foods.

A huge assortment of whole foods are available to us. But we often get into a rut and stick with the usual fare. Give a new food a try and savor the flavor. You may actually love it!

10. Get outdoors.

Spring is coming, so use this as an opportunity to get more active and take advantage of outdoor activities such as walking and bike riding.

We would love to hear your favorite springtime tips.

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Healthy foods to keep your hunger pangs away

Below is my blog post for Huffington Post.

You can also read it HERE.

The worst part about trying to lose weight is feeling hungry. As a nutritionist specializing in weight loss and maintenance, I have experienced firsthand that feeling hungry often leads dieters astray and contributes to them falling off the wagon.

I have never been a fan of deprivation diets — or any diet for that matter. It is more important to develop lifelong habits you can sustain. One such habit is choosing “go to” foods that you enjoy and that also make you feel full. The key to feeling full is not eating large portions, but rather, choosing foods that contain nutrients which aid satiety. Foods high in protein, fiber, and good fats tend to keep your hunger at bay, which is what you want to aim for when trying losing weight.

Here are six nutritious — and delicious — foods that will help keep you feeling full. You won’t even know you are trying to lose weight.

1. Oatmeal

Starting your day with a bowl of oatmeal is a great way to keep from feeling hungry an hour after eating breakfast. Oatmeal contains a mix of both soluble and insoluble fiber which is not only good for your heart, but it also may also keep your hunger pangs away.

Research comparing the effects of oatmeal and corn flakes on feelings of fullness and hunger found that overweight subjects reported feeling more satisfied after consuming oatmeal than corn flakes. And they also ate less at lunch.

Add water, fat-free milk, vanilla-flavored soy milk, or almond milk to your favorite brand of oatmeal and you have a delicious and nutritious breakfast.

2. Greek yogurt

Greek yogurt is a great food to include in your diet. It is high in protein keeping you feeling full and a good source of calcium and vitamin D. It also makes for a great snack, as it is portable. Just one caveat: Stick to flavors that are not loaded with added sugar. My suggestion: Stick to the plain yogurt and add fresh fruit, flax seeds, and a drizzle of honey if necessary.

3. Avocado

Avocados taste great and add zest to a meal. They are also rich in healthy nutrients — including heart-healthy monounsaturated fats, fiber, vitamin E and potassium — while also keeping your hunger at bay. Research from Loma Linda University and sponsored by the Hass Avocado Board found that subjects who consumed one-half of a fresh avocado with lunch felt more satisfied and had less of a desire to eat after the meal.

So the next time you are deciding what to eat for lunch, add some avocado and you won’t be running to the vending machine for a late-afternoon snack.

4. Lentils

Beans and legumes contain a terrific combination of nutrients to help keep you feeling full. They are loaded with soluble fiber and protein. An excellent protein alternative for vegetarians, they are a good source of iron, magnesium, potassium, and folate. These heart-healthy nutrients may also help to reduce blood cholesterol and triglycerides.

I invite you to incorporate lentils into your diet, if you don’t already. You can enjoy lentil soup, lentil pate, or lentil salad. Toss some cooked lentils with some olive oil, chopped red peppers, scallions, and your favorite spices. This salad can be eaten as part of a meal or as a healthy and satisfying snack.

5. Almonds

Need a healthy late-afternoon snack? Grab a handful of almonds. The protein, fiber, and fat in nuts help you feel full longer, so you may actually end up eating less throughout the day. Studies show that including a serving of nuts (approximately a handful) in your diet may actually prevent weight gain and possibly even promote weight loss, as long as you control for total calories. As an added benefit, nut eatersmay have a lower incidence of diabetes when compared to those who rarely eat nuts.

6. Quinoa

Quinoa makes for a healthy and satiating addition to a meal. This ancient grain contains an array of vitamins and minerals including iron, magnesium, potassium, and vitamin E as well as protein and fiber, a winning combination to helping you feel full. A 1/2-cup serving of cooked quinoa contains 2.6 grams of fiber and 4.1 grams of protein as compared to 1/2 cup of cooked white rice which contains only 0.3 gram of fiber and 2.2 grams of protein.

And no, quinoa is not fattening. A ½ cup of cooked quinoa contains approximately 100 calories. And next time you can’t decide what to eat for dinner, enjoy a healthy portion of quinoa (around ½ cup-1 cup cooked) with grilled fish or tofu along with your favorite assortment of sautéed vegetables.

We would love to hear your favorite foods that keep your hunger pangs away.

Follow Dr. Lisa Young on Twitter: www.twitter.com/drlisayoung

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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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Stormy weather?!: Top foods to stock up on

Below is my latest blog post for Huffington Post. You can read it here.

Hurricane Sandy is coming. As a  New Yorker living in a crowded neighborhood, I could not help but notice the long lines in the supermarkets today! Everyone was stocking up on food preparing for the worst, as if they will not get out of their house for days on end. Of course, as a nutritionist, I could not help but notice the food choices my neighbors were stocking up on.

In times like this, with all restaurants closed,  what you buy, is what you will eat! For the good news, if you keep healthy foods on hand, you’ll eat those foods. And for the bad news, if you stock up on chips and ice cream, that is what you will most likely end up eating. Unless of course you exert lots of willpower.

Keeping a  little bit of comfort food around the house is ok, of course, but try to choose mostly healthy food choices.

Here are my 5 top foods to keep on hand.

1. Water. I would suggest keeping bottle water on hand while also filling up some jugs with tap water. Drink generously.

2. Fresh fruits and vegetables. As I’ve written before , fresh fruits and veggies impart so many nutrients, contain fiber, are low in calories, and are filling. Choose a variety and keep your favorites on hand. Carrots, broccoli, berries, apples, pears are a few best bets. And for the good news: you don’t have to worry if you eat too much.

3. Nuts and nut butters. Peanut butter, cashew butter and almond butter are all great options, as are the actual nuts.  Nuts and nut butters contain healthy fats and protein. Walnuts, in particular, are high in the heart-healthy fat, omega 3 fatty acids. Stick with unsalted nuts where possible. Be sure to watch your portion as nuts and nut butters are high in fat. Aim for 1-2 tablespoons of nut butter or ¼ cup nuts at a sitting.

4. Whole grains. Whole grain breads and crackers are better options than white bread, muffins, and oversized bagels. Whole grains are packed with vitamins and minerals and contain fiber which will keep you full. Popcorn is also a great snack and yes it is a whole grain. Make some air-popped popcorn and store it in zip lock baggies. For some good news, 3 cups popcorn = 1 grain serving so you can have a decent size portion.

5. Canned vegetarian soups and beans. Try for the low-sodium varieties. Canned chick peas are terrific and can be thrown into a salad, and canned low-sodium lentil and split pea soups are good choices. As I previously wrote, beans and legumes are high in protein and fiber and low in fat.

Wishing you a safe–and healthy–few days!

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