All Posts By Toby Amidor

Nutrition Expert at FoodNetwork.com

5 Apps That Will Help You Eat Healthy

by in Food News, Healthy Tips, February 15, 2017

There are so many nutrition and fitness apps hitting the market that you just don’t know which to try. I set out to find some apps that may not be on your radar and are worthy of space on your smartphone.

 

HealthyOut

Cost: Free

There are now more options than ever for healthy eating when dining out. This app helps you find the best dishes at both chain and non-chain restaurants. Categories include heart healthy, high protein, lactose free, low calorie, low fat, vegetarian, vegan, and more. It’s a quick and easy way to sift through long menus to find choices that are better for you.

 

Food Intolerances

Cost: $5.99

If you have strict dietary intolerances or allergies, this app may be right for you. Those who have conditions like histamine intolerance, fructose malabsorption, sorbitol intolerance, gluten sensitivity or low FODMAP diet will likely find it a helpful tool. The database of hundreds of foods tells you if the food is allowable with the food sensitivity. A con of the app is that it categorizes all processed foods the same, such as a regular tomato sauce verses one that was created specifically to be low FODMAP-friendly. Read more

The Only Ways Nutritionists Will Eat a Bagel

by in Food and Nutrition Experts, February 12, 2017

Think nutritionists don’t eat carb-filled bagels? Think again! As all foods fit into a healthy eating plan — in moderation, of course — I got the inside scoop (pun intended!) on how 9 nutritionists from around the country love make eating bagels part of their well-balanced diet.

The Scoopers

“When I eat bagels (which are not often) I definitely scoop them! By getting rid of the dough, I am saving some extra calories. I always order whole wheat for added fiber and put some almond butter and a little all-natural jelly on it. It’s a yummy, satisfying and filling!”

Ilyse Schapiro MS, RDN, co-author of “Should I Scoop Out My Bagel”

 

“My usual bagel choice is a whole wheat everything bagel. Once sliced, I pull out the inside doughy part, which eliminates some of the bread but gives room to add a lot of good vegetables and protein. First I put on some cream cheese, followed by capers and crumbled hard-boiled egg – the “moat” keeps all these goodies in and the cream cheese sort of locks them in place. Then on top I put lox, sliced tomatoes, and sliced cucumbers. Voila! A bagel full of great protein and vegetables. Other good additions or swaps include grated carrots, vegetable cream cheese, and peppers.” 

–Abbie Gellman, MS, RD, CDN, is a New York City-based registered dietitian and chef and owner of Culinary Nutrition Cuisine.

 

“I’m a bagel scooper. I’d much rather have room for extra filling and balance my meal to feature fewer carbs. I start with a whole wheat or oat bran bagel, truly because I prefer the taste as well as the nutritional boost. My fave is a bit of veggie cream cheese, smoked salmon, tomato, onion and a small amount of whitefish salad if it’s available.”

–Lauren Harris-Pincus, MS, RDN, owner of Nutrition Starring YOU. Read more

What Nutritionists Feed Their Pets

by in Food and Nutrition Experts, February 11, 2017

Since nutritionists are very particular which foods they put into their bodies, I was curious to find out what these healthy food aficionados feed their beloved pets. So I talked to 11 nutrition experts from around the country, and was quite surprised what they feed their four-legged friends.

 

 “I cook for everyone else in the house, and our beloved pooch is no exception. I mix foods like roasted chicken, scrambled eggs, and canned tuna along with her food. I’ve created a bit of a monster, but she’s the best dog in the world.”

Dana Angelo White, MS, RD, ATC, FoodNetwork.com Healthy Eats contributor and owner of Dana White Nutrition.

Four-legged family member: dog Violet Pickles

 

 “Bulldogs are GASSY, which means paying a ton of money for food is worth it because it helps suppress the gas. We always know when he’s been eating table scraps fed to him by my 3 year old. He doesn’t have to say a word but we know…”

Holley Grainger, MS, RD 

Four-legged family member: Winston the bulldog Read more

6 Healthy Breakfast Foods for Under $4

by in Food and Nutrition Experts, Healthy Tips, February 7, 2017

Breakfast is the first opportunity during the day to nourish your body with the vitamins and minerals it needs to keep you healthy. Instead of grabbing for the massive carb-filled muffin at the corner store or skimping on breakfast altogether, opt for these 6 good-for-you breakfast foods instead.

 

Oatmeal Cups

Whip up a healthy whole grain breakfast in a flash by just adding boiling water. If you’re racing to work, don’t forget to pack a spoon.

Average cost: $1.99

 

Greek Yogurt

Instead of going sans breakfast, munch on nonfat Greek yogurt which provides twice the amount of protein compared to traditional yogurt. Protein also helps keep you satisfied so you can concentrate on your morning.

Average cost: $1.50 Read more

How To Get Your Fruits and Vegetables During Winter

by in Food and Nutrition Experts, January 28, 2017

During the dead of winter, fresh seasonal fruit and vegetables become slim pickings. However, eating fewer fruits and vegetables is not an option if you’re looking to stay healthy. According to the 2015 dietary guidelines for Americans, 80-percent of us don’t eat the daily recommended amount of fruit, while 90-percent of Americans don’t take in enough vegetables. Now is the perfect time to turn to canned and frozen produce, as they absolutely count towards your servings of produce, plus they’re brimming with good-for-you nutrients.

But Isn’t Canned Bad?

One of the biggest misconceptions is that fresh is the only healthy option. Because produce is easily perishable, both freezing and canning were created in order to extend shelf lives. Further, the 2015 dietary guidelines specify that canned and frozen also count towards your daily recommended amount of fruits and vegetables.

Canned fruit retains much of its vitamin C, which can be diminished in its fresh counterparts if it is stored for a long period of time, or shipped long distances. Canned produce is also packed at the peak of ripeness and within hours of being picked from the fields. This summer I visited a tomato farm and cannery in Sacramento, California and I saw tomatoes picked in the fields and quickly delivered to a nearby cannery within several hours to be processed and packed. In fact, tomatoes are an example of produce that actually has higher nutritional value when cooked or processed since canned tomatoes contain 2 to 3 times more lycopene compared to fresh. (Lycopene, naturally found in tomatoes, help protect against the damaging effects of oxidative stress and inflammation.) Read more

A Look Inside Healthy Grain Bowls

by in Cookbooks, January 20, 2017

Grain bowls are trending, and there’s an art to making these one-dish creations. I called on the expertise of Carolynn Carreño, author of Bowl of Plenty: Recipes for Healthy and Delicious Whole-Grain Meals on how to make bowls that are as beautiful and balanced as they are delicious.

  1. What inspired you to write an entire cookbook on one-dish whole grain meals?

Eating bowls filled with grains and topped with smaller amounts of deliciousness has been my way of keeping myself healthy and feeling good for years. I had some pretty serious, chronic issues with my health, and the way I got better was by restricting a lot of foods from my diet. But there was no way that was going to last forever. Eating and cooking in a non-restrictive, “gourmet” way is a major part of my life. I test recipes for cookbook collaborations. I travel to other countries, such as Italy and Mexico, and I want to experience the foods of those places. I go to food events and I go out to eat about every other night in New York City. Plus, I just love good food.

I didn’t want to deprive myself, so as I started to feel better, I kept myself introducing small portions of what I call “the good stuff”—flavorful proteins and dairy and condiments—onto piles of steamed brown rice (quinoa came later, and then farro and the rest) and Brussels sprouts or broccoli.  I’d put a tiny portion of shredded Mexican pork on a big bowl of brown rice with some black beans and broccoli for good measure. It was a middle ground between healthy and delicious that allowed me to have everything I wanted, without feeling like I got ran over by a truck the next day. When grain bowls went mainstream, I wanted to show the world that there can be so much more to a grain bowl than pink hummus and watermelon radishes. Read more

Order This, Not That: Wendy’s

by in Chefs and Restaurants, January 19, 2017

Out of all the fast food restaurants in the country, Wendy’s was recently rated the top fast food joint in a poll by Ranker. With many folks frequenting this popular restaurant, be prepared with these better-for-you choices. Read more

Forget the Diet! Make These 7 Small Changes Instead

by in Diets & Weight Loss, Healthy Tips, January 6, 2017

Two of the most common New Year’s resolutions are to lose weight and get healthier. In order to achieve these goals, many folks jump on the fad diet bandwagon. But many of these diets require complete elimination of certain food groups, have you eating close to nothing or recommend a boatload of supplements that empty your wallet. Instead of looking for quick results that will probably not last long, make these small changes instead. Make these small changes for at least 6 months, and they can become lifelong healthy habits.

Measure Ingredients

Large portions are one way folks overconsume calories. This is especially true with certain high calorie foods, including nuts, salad dressing, oil, peanut butter, granola, rice, pasta and juice. Although all these foods can be part of a healthy weight loss plan, eating controlled portions will help keep calories in check.

Eat At Least 2 Whole Grains per Day

The 2015 dietary guidelines for Americans recommend getting half your grain intake from whole grains. If you’re not used to eating any whole grains, start with two serving per day. For example, make your sandwich with 100% whole wheat bread, or swap your pasta from traditional white to whole wheat. Read more

9 Nutritionists Share Their New Year’s Resolutions

by in Food and Nutrition Experts, Healthy Holidays, January 5, 2017

One of the most popular New Year’s resolutions is to lose weight and eat healthier. So what about nutritionists whose expertise is to eat healthy? I was curious to find out what type of resolutions they make.  I asked 9 registered dietitian nutritionists (RDNs) across the country to share their 2017 New Year’s resolutions, and it turns out even the food experts can always improve their healthy lifestyle in a variety of ways.

Preparing more meals at home

“While I eat healthy, nutritious meals and work out regularly, I often am so busy I don’t plan  evening meals for my family. Then we end up going out or picking something up to eat at home. I need to do what I advise others: create menus on the weekend, make a grocery list and go shopping so all the ingredients you need are right there ready to go. It doesn’t have to be something long and involved. It can be simple, fresh, nutritious and taste good!”

Neva Cochran, MS, RDN, LD, Dallas-based nutrition communications consultant

Separate screen time and meal time

“My #1 goal in eating is to be mindful and savor my food. In general, I do well, especially since I do not own a television. However, when I eat alone or eat out while traveling, I tend to use my phone or laptop at the table. As such, I plan to make desktop reminders for all my screens, encouraging me to put the screen away and focus on the deliciousness of my food.”

–Dayle Hayes, MS, RD, President, Nutrition for the Future, and Social Media Guru at School Meals That Rock. Read more

3 Ways to Be Mindful in the Kitchen

by in Healthy Tips, December 31, 2016

The kitchen can be a very stressful place, especially when things get busy. Weeknights in particular can get hectic with running errands, completing homework and cooking a healthy dinner. Here are three ways you can be more mindful in the kitchen to help alleviate some stress.

  1. Create calm out of chaos.

Rebecca Scritchfield, RDN, author of Body Kindness, recommends the following technique to help make rational choices in the kitchen: “First take a very deep breath and exhale to a slow count of 10. This simple exercise tells your body to relax and helps you make rational choices like actually cooking your meal instead of eating it cold from the fridge! (I know I’m not the only one.) Then do one quick thing that makes you happy. I like to play soothing or energizing music, depending on my mood. Even if you’re not excited to prepare your meal, find a benefit that does excite you — like ‘I’m happy to save money and take care of my body by cooking at home’ — and let that be your motivation to heat up the kitchen.”

  1. Cook simple and relax.

Instead of making your life difficult and more stressful, choose cooking methods that are simple with few ingredients. For example, use a dry rub or marinade for meat and poultry, then place the protein right in the oven or grill to cook. When your food is cooking, take a few minutes to sit in a chair, relax and enjoy the delicious smell of the food you’re about to eat. Read more

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