- Which tea is your favorite?
Tea is the second most popular beverage around the world, eclipsed only by water. In general, tea refers to dried leaves of the camellia sinensis plant prepared by steeping in hot water. It can be served hot or cold. In the United States, 85 percent of the tea consumed is iced, a uniquely American preference. One pound of tea leaves yields about 200 cups, making tea one of the cheapest beverages available, following tap water.
The camellia sinensis plant is grown at high altitudes in damp, tropical regions. Tea, like wine, is named for its place of origin, such as Darjeeling, Ceylon (now known as Sri Lanka) and Assam.
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- Eat more greens!
After a recent trip to Whole Foods I found myself mesmerized by an educational poster in the elevator on the power of greens. Whole Foods uses the “ANDI” (Aggregate Nutrient Density Index) to showcase healthy food options in their store and this particular poster was emphasizing the nutrient density of several varieties of greens. I loved the fact that the poster highlighted some less-common greens, ones that rarely become make it to the average household’s dinner table. So I’d like to elaborate the poster and teach you a bit more about some well-known and lesser known greens that will do your body good.
Collard greens (ANDI score=1000) Out of all the greens in the cabbage family, collards have the greatest cholesterol-lowering abilities. They also have amazing anti-cancer properties, are packed with Vitamin C, soluble fiber and many other vitamins and minerals. Try sauteing them with a little olive oil, onions and garlic. They make the healthiest side dish out there!
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- Have you seen foods rated with the Guiding Stars rating in your grocery store?
With thousands of food choices at your local store it can be difficult to know if you are choosing foods that are truly good for you. In recent years there have been several types of nutrient rating systems derived to help you make better choices — but have you found yourself asking whether or not they are actually helpful? Find out what all those numbers really mean.
Glycemic Index: Measures how quickly food is metabolized into glucose when digested. The G.I. also estimates how much each gram of available carbohydrate (this equals total carbohydrates minus fiber, which is non-digestible) in a food raises a person’s blood glucose level following consumption of the food.
Examples: Glucose has a glycemic index of 100; all other foods have lower glycemic indexes.
Pros: Helpful for diabetics and those counting carbs.
Cons: Not as informative regarding fats and proteins.
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- Start making healthier choices today.
Healthy eating can be defined in many ways and has different meanings for different people. But at the end of the day it’s about making small, simple, upgrades to your current diet to improve your overall health. That doesn’t mean you have to toss all the processed foods in your pantry today or say good-bye to your favorite sweets forever. It means starting where you are and using these tips to make healthier food choices moving forward.
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When it comes to apps for my iPhone and iPad, I can barely wrap my head around the number of available options. I will admit I only go for the freebies, but that has not limited the amazing amount of information and entertainment available. Here are my top mobile apps . . . and yes, they are all FREE!
This app tracks your calories/food intake as well as weight and exercise. It offers voice recorded logging, bar code scanning to search for foods, articles, community support forums and more.
Track food and fitness goals with a huge food database and bar code scanner. MyFitness Pal allows you to add and follow friends for diet motivation and support. You can also set and track customizable goals and get daily nutrition reports.
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- Try this pumpkin-like Hubbard Squash variety this season.
The colors and flavors on summer produce feel long gone, but that doesn’t mean we are sentenced to a season of dull food. Winter harvest vegetables are warming, nourishing and oh-so-satisfying. There are many, lesser-known vegetable options available so your weekly menu can stay creative. Here are some squash varieties to spice up your repertoire and can second as table decor until eaten.
Hubbard Squash: This large, blue-gray squash has a pumpkin like flavor is taste wonderful roasted with hearty herbs like rosemary.
Kabocha: Dark-green and bumpy, this squash is more than a table decoration. Its hard skin can be a bit tough, but once cut through and cooked this squash is sweet and nutty. It’s great roasted and stewed.
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- Fruits and vegetables can help fight inflammation.
Chronic inflammation (persistent inflammation of cells) has been linked to many diseases such as cardiovascular disease, cancer and Alzheimers, and though the foods we eat can contribute to the cause they may also be one of the best medicines.
Does your diet contribute to inflammation?
The foods you are eating may be the root of some major health problems and even contribute to your achy joints. How many of these foods end up on your plate each day?
- Saturated fats which are found in animal products like meats and dairy.
- Trans-fats which can be found in processed foods, baked goods and some oils.
- Sugar: Yes table sugar is important to avoid, but added sugar is the real culprit. Start reading the ingredient lists on the foods you purchase. You will be surprised how many times sugar pops up.
- Refined carbohydrates which are made with processed, white flour and contain little to no fiber
Moderation is key! Don’t feel like you can never eat dairy, meat or sugar again. The point is to be mindful of how much you are consuming and aim to reduce the amounts of saturated fats and added sugars in our diets day to day. Here are some healthy upgrades to get you started:
- Reduce saturated fats by choosing low-fat dairy products and lean meats
- Minimize processed foods and sweets
- Eat whole foods like fruits, vegetables and whole grains
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- Twice-baked potatoes, made with russet potatoes.
There has been plenty of talk about potatoes in recent media. Are they good for you? Should they be allowed in school lunches? Is the potato, a vegetable, bad? I am here to set the record straight, even though the beloved potato can speak for itself and the nutrition label says it all. So here it is, the truth about potatoes.
You may be surprised to learn that the potato is a nutritional powerhouse. A medium-sized spud weighs in at 110 calories and has no fat or cholesterol. Sounds great, right? Well it gets better. Potatoes contain 45% of the daily recommended value for vitamin C and have as much or more potassium (620 mg) than bananas, broccoli and spinach. With less than 3 % of Americans consuming the recommend intake of potassium, potatoes are the most inexpensive source in the produce aisle. Potatoes are gluten free and a good source of fiber, antioxidants and B Vitamins as well. Still not convinced? Potatoes are an affordable, well liked and versatile component to many meals. Plus, there are thousands of varieties found within the seven types of potatoes — one for each day of the week.
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Sure, it is easy to grab a can of beans, rinse and drain them and toss them into your recipe, but there are several good reasons to stock up on dried beans, which can be easy to prepare as well.
Why choose dried over canned?
- Dried beans are less expensive
- There are more varieties of dried beans than canned beans available
- Most dried beans are free of added sodium and preservatives
- Cooking dried beans reduces packaging waste
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- A happy, healthy mom = a happy, healthy baby.
As a new mom, I know how hard it can be to nourish your body well with a new baby in the house, but it is so important for your health and sanity and to drop those unwanted pounds, and to get into a regular, healthy routine after giving birth. Here are a few tips for eating well (and staying sane) during those first few months of motherhood:
Plan to graze: With a new baby in the house there is rarely time to prepare and enjoy a full meal so I rely on healthy, well-balanced snacks to keep me going. By pairing healthy carbs with low-fat proteins and healthy fats I am able to keep my blood sugar levels/energy in check and stay satiated.
Here are some items I have on hand at all times:
- Greek yogurt
- Fresh fruit
- Nuts and nut butters
- Light cheese
- Granola bars
- Edamame
- Light chicken and tuna salad
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