by Amy Gorin in Food & Nutrition Experts, Healthy Tips, July 11, 2017
by Amy Reiter in Healthy Tips, June 26, 2017
With summer in full swing, I’m daydreaming about the travels I have planned for the season — including a couple of weeks in Europe — and about ways to make my travels healthier too. The tactic I’m using for part of my Europe trip: renting an apartment. This allows me to prep breakfast and even dinners — plus, I get the bonus of getting to cook with local produce! When my boyfriend and I were visiting the Pacific Northwest last summer, we whipped up the most delicious meal in our apartment rental, using mushrooms and huckleberries from a local farmers’ market.
To help you have the healthiest vacation possible, I rounded up top tips from my dietitian colleagues. I hope you put them to good use!
Load up on local produce. Hello, papaya and passion fruit! “Resort and cruise buffets are jam packed with fruits, vegetables, as well as lean protein options, which can help you feel full on fewer calories,” says Marisa Moore, RDN, owner of Marisa Moore Nutrition. “Fill up on those foods during your first trip to the buffet. If you’re heading to a tropical location, indulge in the abundant local fruits and vegetables, which are naturally nutritious and lower in calories.” Read more
by Amy Reiter in Food News & Trends, Healthy Tips, May 22, 2017
You’ve sworn off soda and you’re leery of juices, worried about their effects on your health and teeth. But, you figure, flavored waters, be they sparkling or still — Hint, La Croix, Ice, Poland Spring and their tasty, refreshing ilk — often pitched as a healthy alternative, should be OK, right? Except, wait, now you’re hearing that they may not be.
Are flavored waters messing with your tooth enamel? What’s a mindful sipper to do? We asked American Dental Association spokesperson Dr. Edmond R. Hewlett, a professor of restorative dentistry and associate dean for outreach and diversity at the UCLA School of Dentistry, to shed some light. Read more
by T.K. Brady in Healthy Tips, May 9, 2017
You’re at work, feeling a little hungry, low energy or just in the mood to take a break, so you stroll down to the vending machine in search of a snack. You feed some cash into the machine and choose something that catches your eye. A few minutes later, you’re sitting at your desk with an empty bag, greasy fingers and an unmistakable sense of regret. Why didn’t you choose something healthier?
Making snack decisions in a snap doesn’t always bring out the healthiest eater in us. To quantify this truism, researchers at Rush University Medical Center in Chicago created a device that can be installed in vending machines that delays the dispensing of unhealthy snacks (candy and chips, for instance) for 25 seconds and but allows healthier snacks (nuts, popcorn) to be dispensed straightaway. A sign on the vending machine lets people know unhealthy snacks will take extra time to receive.
Guess what happened when the experimental machines were made available around campus? Yep, people began to choose healthier snacks. Read more
by Amy Reiter in Healthy Tips, April 25, 2017
With the constant flurry of health-related buzzwords floating around the Internet, “probiotics” is one that seems here to stay. Chances are you’ve read about the benefits of taking a probiotic supplement — maybe your doctor has even recommended one to you. And plenty of nutritionists are singing the praises of probiotic-rich foods like kimchi, sauerkraut and kombucha on a near-daily basis. It may seem daunting, but you don’t have to dive headfirst into a brand new diet to reap the benefits of probiotics. We chatted with wellness expert, holistic health coach and author of Go with Your Gut, Robyn Youkilis, to get some simple steps to achieving better gut health without overhauling your lifestyle. Read more
by Kevin Aeh in Healthy Tips, April 18, 2017
Are you a morning person — awake early with the larks and sparrows — or a night person who stays up late with the owls? If you answered the latter, you may make less healthy dietary choices and be at a greater risk for obesity, a new study indicates.
Researchers in Finland who studied the behavior of 1,854 participants between the ages of 25 and 74 determined that, even though morning and night people tended to take in the same amount of calories, the timing of their intake and the kinds of foods they ate differed. Read more
by Amy Reiter in Healthy Tips, March 29, 2017
File this under news you probably could’ve guessed: According to a January study in the Journal of Affective Disorders, the quality of your sleep determines whether or not you’re going to be in a positive or negative mood the next day. It’s not exactly surprising news, but it serves as a good reminder that getting a good night’s sleep is very important to your health. (And, according to The New York Times, a good night’s sleep is the new status symbol.) So while you know that avoiding caffeine and electronics before bedtime will help you catch some quality zzz’s, we asked a handful of sleep experts for their favorite — and most unexpected — sleeping tips:
Focus on staying awake
“I know it sounds counterintuitive,” says Dr. Sujay Kansagra, director of Duke University’s Pediatric Neurology Sleep Medicine Program and sleep health consultant for Mattress Firm, “but it actually works.” Dr. Kansagra says this technique known as paradoxical intent. “It lessens anxiety, giving your mind a chance to relax enough to fall asleep,” Kansagra says. Science backs this theory up: According to a 2005 study at the University of Glasgow, participants who focused on staying awake had an easier time falling — and staying — asleep than those who focused their efforts on trying to sleep. Read more
by Amy Reiter in Healthy Tips, March 17, 2017
We know that instant ramen noodles — that cheap college-student staple — probably don’t qualify as a health food, but exactly how bad for us are they?
A 2014 study by researchers at Harvard School of Public Health found that women who ate instant ramen noodles at least twice a week were at a 68 percent higher risk for metabolic syndrome – a group of conditions including elevated blood pressure, cholesterol and blood sugar; obesity and other factors that increase the risk of heart disease, stroke and diabetes. So, you know, not good.
“Instant ramen is notoriously high in sodium,” explains Michelle Dudash, RDN, Cordon Bleu-certified chef and author of Clean Eating for Busy Families, noting that some brands contain 72 percent of the daily-recommended sodium limit per package.
The packaged noodles are also made with refined grain flour, fried in palm oil, and are hardly redeemed by the teensy bit of dehydrated vegetables they contain. Consequently, Dudash puts them squarely in the “unhealthy food” category. But, she adds, “one of the leading brands of instant ramen noodles offers a 35-percent-less sodium option, so that is a move in the right direction.” Read more
by Alia Akkam in Healthy Tips, March 10, 2017
As the weather begins to warm (March, you’re still planning to go out like a lamb, right?) and the first signs of spring tentatively peep out of the ground, many of us take our cue to start rooting around for our garden tools.
If you are not yet a gardener, why not make this spring the season you try out your green thumb? Even if you live in a city and have no yard at your disposal, you may be able to give it a whirl by finding a small plot in a community garden or even stashing a box on your windowsill. The rewards may include far more than whatever you manage to grow.
Studies have shown that gardening has all sorts of health benefits, from boosting your mood and improving your diet, to helping you stay fit and trim. So Healthy Eats reached out to Sharon Palmer, RD, a plant-based food and nutrition expert and the author of The Plant-Powered Diet, Plant-Powered for Life and The Plant-Powered Blog, to find out more.
How is tending a garden beneficial for your overall health?
Gardening is good for your overall health in many ways. First of all, it is a form of physical activity that contributes to your overall physical fitness levels. Secondly, it can boost mood-enhancing hormones. Studies show that gardening can increase the release of serotonin, which has an anti-depressant effect, while decreasing the levels of the stress hormone cortisol. Thirdly, it can increase your exposure to health-promoting vitamin D levels we obtain from the sun. And fourthly, studies show that when you garden, you increase your consumption of healthy fruits and vegetables. Read more
by Serena Ball in Healthy Tips, In Season, March 9, 2017
Long, laborious hours over a stove and tasting dishes on the fly don’t exactly breed nourishment, but chefs know that sticking to a few easy healthy food habits can punctuate a demanding, exhausting industry with much-needed moments of calm and clarity.
Opening a restaurant (a grueling, all-consuming affair) leaves little time for sleep, yet alone sport. But a rigorous schedule didn’t deter Derek Stevens, who just unveiled Union Standard in Pittsburgh, from keeping to his ultramarathon training and Brazilian jiu-jitsu sessions. The disciplined chef/owner also took care to whip up healing ginger-turmeric tea amid round-the-clock planning and construction. “Turmeric root is an obsession of mine,” he says. “It is both an anti-oxidant and anti-inflammatory, which helps with any injuries I may have.”
Matt Jennings, chef/owner of Townsman in Boston, shed over 100 pounds after surgery and profound lifestyle transformations. Like Stevens, his non-alcoholic tipple of choice right now stars ginger, paired with organic apple cider vinegar, lemon juice, lemon zest and maple syrup. “I steep all the ingredients together with a bay leaf and drink it hot, or chilled over crushed ice. The kick in the vinegar and ginger is reminiscent of a cocktail, yet the health properties of all the ingredients are amazing,” he explains. Avid swimmer Ruth Gresser, chef/owner of Pizzeria Paradiso in Washington, D.C. and Alexandria, VA, relishes turmeric as well, but when mixed with garlic and cayenne in warm lemon water. Just as her father does, she begins her day with this pungent elixir. “He has been doing this for years, and his mother lived to be 100,” she says. Read more
Little flecks of green parsley make plates look pretty, but antioxidant-rich herbs are more than just a garnish. Using handfuls of herbs instead of pinches can pack more nutrition onto your plate. Basil contains the antioxidant beta-carotene and may decrease the immune response to allergens. Mint has phenolic compounds with strong antioxidant activity, along with vitamin A, folate and potassium.
Here are easy ways to use big bunches of basil, mint, parsley, arugula and other herbs as healthy leafy greens.
Make classic herb sauces from around the globe
Pureeing fistfuls of parsley, cilantro, garlic, and olive oil is the basic recipe for the classic Argentinian steak sauce chimichurri; try it on our Dry-Rubbed Flank Steak. An Indian chatni or chutney contains similar ingredients with the addition of fresh mint like in Curry Rubbed Swordfish Steaks with Fresh Green Herb Chutney. Italian Blanched Basil Pesto includes bunches of basil along with parsley, olive oil and cheese. Liberally drizzle any or all of these zesty green sauces over eggs, vegetables, or whole grains.
Slice and dice up spicy salsas
The addition of tomatoes, mangos or avocados to the classic herb sauce makes for a colorful salsa. Cilantro combines with garlic, avocado and tomatillos in our recipe for Avocado Salsa Verde. When making pureed-style salsas, add another couple handful of herbs for extra nutrition, and to use up bits of herbs that may otherwise become food waste. Even a chunk-style Mango Salsa is delicious when the amount of fresh herbs is doubled. Read more