by Amy Reiter in Food News & Trends, March 14, 2017
by Toby Amidor in Diets, March 12, 2017
In times of stress, many of us turn for consolation to sugary, fatty, high-calorie foods. Macaroni and cheese? Meatloaf and mashed potatoes with extra butter? A massive hunk of buttercream-frosted cake? They don’t call them “comfort foods” for nothing.
“I often see unmanaged stress lead to overeating and binging with my clients,” says Kara Lydon, RD, LDN, RYT, author of Nourish Your Namaste e-book and blogger at The Foodie Dietitian. “When we push away our basic needs for self-care — relaxation, spirituality, fun, sleep — we wind up feeling overexerted, depleted and stressed and turn to food as a way to fulfill an unmet need. Overeating because of stress often leads to more stress and anxiety and it becomes a vicious cycle.”
Given that, the results of a recent British study that found a link between long-term stress and obesity may not come as much of a surprise.
The study, conducted by researchers at University College London and published in the journal Obesity, looked at hair samples representing about two months of growth from more than 2,500 men and women age 54 and over participating in the English Longitudinal Study of Ageing to determine the levels of cortisol, a hormone associated with stress, present in the hair. The researchers found that those with higher levels of cortisol, which plays a role in metabolism and fat storage, were more likely to be overweight or obese – to have a larger waist circumference, weigh more and have a higher body-mass index. Read more
by Silvana Nardone in Fitness, March 11, 2017
The latest fad diet riding on the coat tails of the low-carb trend is the ketogenic diet. This nutrition plan has been around for ages, and has been effectively used in the treatment of epilepsy, but it’s also become popular to help folks shed pounds. Here’s what you need to know about this diet plan before you hop on another fad diet bandwagon.
About the Diet
This diet promotes low carb, moderate protein, and high fat intake touting health benefits such as weight loss and improved overall health. It promotes an extremely low intake of carbs: about 30 grams per day. For the average American on a 2,000 calorie diet, this would be 120 calories of any type of carb per day. You can find carbohydrates in fruits, vegetables, grains, dairy, and legumes — which, when minimized in the diet, limits food choices dramatically. The distribution of macronutrients recommended is 5% carbohydrates, 25% protein, and 70% fat.
The fats recommended include both unsaturated like avocado and fatty fish along with saturated like whole milk, sour cream, and mayonnaise. Flour, sugar, and other such carbs are not recommended on the plan. Fruits are eaten in very small amount, low carb vegetables are recommended, and nuts in moderation. Read more
by Alia Akkam in Healthy Tips, March 10, 2017
When you’re a kid, you stay fit without even thinking about it. Turns out a playful mindset could be the key to staying fit. That’s why trainers are channeling their inner child when it comes to developing programs for their clients, incorporating kid-like activities like rebounding (think trampoline), jump roping and rock climbing.
“I remember as a kid, whether you lived in a city and walked to school or grew up in the suburbs and climbed trees, you were active without even realizing it,” explains Fayth Caruso, master rebounder trainer for Bellicon fitness equipment, who says activity was once built into our day and that the same playful mindset can be applied to adult fitness routines. “It’s more motivating to do a workout that’s fun. It also promotes endorphins in the body, which makes us feel happier,” says Caruso, who played on her friend’s trampoline growing up. “That brief moment of flight, defying gravity and weightlessness made me feel almost super human! Who doesn’t want to feel that?”
Bringing play back into a workout like rebounding can benefit adults on both a physical and psychological level. “Rebounding is good for the lymphatic system, which runs north and south in the body, which a bouncing motion stimulates, helping rid our body of toxins and waste,” explains Caruso. “It’s also easy on the joints, builds bone density, stimulates blood flow, improves digestions, increases cardiovascular endurance and improves balance and coordination — all important to keep us living healthier longer.” 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
by Natalie Rizzo in Food & Nutrition Experts, March 7, 2017
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
by Amy Reiter in Food & Nutrition Experts, March 5, 2017
Visit any bookstore and you will be bombarded with cookbooks and diet books that promise weight loss results in no time flat. But the author of Body Kindness, Rebecca Scritchfield, MA, RDN, HFS, is trying to change all of that with one simple concept: being kind to your body. In her new book, Body Kindness, Scritchfield urges people to ditch the crazy fad diets and treat their body with the love and respect it deserves. I was lucky enough to chat with the author and dietitian, and to get the inside scoop about her new book and the message of body kindness.
What prompted you to write Body Kindness?
I can trace it all the way back to being a teenager and reading the glossy magazines about how to look good in a bikini. I developed a mindset that you congratulate yourself for the foods you don’t eat and the way you look. For most of my life, I believed that health was about being in the best shape of your life and keeping a low weight.
I genuinely became a dietitian because I wanted to help people get healthy. Deep down, I always thought that was about weight loss. When I had my clients on my weight loss program, it reminded me of my own experience growing up. We would congratulate when pounds were lost, but they weren’t learning how to make better choices or take care of their bodies. I got frustrated because I wasn’t really helping develop long-lasting habits. When I had the opportunity to write a book, I wanted to focus on relinquishing the idea of trying to control your body and adopting what you can control — your habits. Read more
by T.K. Brady in Cookbooks, Healthy Recipes, Vegan, March 4, 2017
When we season our foods with spices, we tend to have flavor in mind. But herbs and spices have myriad health benefits. They can help us to cut down on salt and — since they are plant-based — spices may pack an impressive phytonutrient punch, with antioxidant, anti-inflammatory or even anti-cancer potential.
In fact, registered dietitian nutritionist Carrie Dennett recently compared your spice cabinet to “a natural pharmacy in your kitchen.”
So are some herbs and spices more potent than others? Yes, actually.
“Generally the brighter or darker in color, the higher the antioxidant content,” says registered dietitian nutritionist Serena Ball, MS, RD, who writes about food and nutrition at Teaspoon of Spice, as well as for Healthy Eats. “Think turmeric.” Read more
by Toby Amidor in Healthy Recipes, Healthy Tips, March 3, 2017
For health coach and blogger Lily Kunin, healthy eating is about what makes her body feel its best. This simple philosophy is the basis for her debut cookbook, Good Clean Food, in which Kunin proves that plant-based eating can be personalized to meet an individual’s needs. In it, you’ll find a bowl builder that will help you customize your perfect grain bowl, and a focus on how food can make you feel, as opposed to what meal you’re planning for. We caught up with the founder of Clean Food Dirty City to talk blogging, cooking styles and eating clean in the Big Apple.
Food Network: When and why did you adopt a plant-based diet?
Lily Kunin: I suffered from migraines and vertigo starting in high school, and for a period of about 5 years I had pretty severe symptoms. I tried everything from conventional medicine to alternative therapies and nothing really worked until one therapist said the problem could be my diet. And after some trial and error I gave up gluten, and for the first time in a few years, I felt symptom-free. That was when I connected what I was putting my body — food — to how it was making me feel. That said, I’m not completely plant-based. I eat a heavily plant-based diet, but I also incorporate some pasture-raised eggs, wild salmon and grass-fed meats, too.
FN: How long have you been Instagramming and blogging?
LK: I started my Instagram, @cleanfooddirtycity, in 2014 as a photo diary for me. I didn’t even tell my friends about it. I would make recipes off the top of my head, take a picture and post it on Instagram so I could look back in a week and see what I made. It snowballed from there when people started asking for recipes and that’s why I started my blog with gluten-free and dairy-free recipes. I’ve recently started adding new natural beauty recipes and clean travel tips. Read more
by Alexandra Caspero in Diets, Fitness, March 2, 2017
Looking for a portion-controlled, mouthwatering meal that takes seconds to clean up? Try cooking in parchment paper, or as the French say it, “en papillote.” Although most French techniques have a bad reputation for being unhealthy (hello butter and salt!), cooking in parchment can be a light and flavorful, quick and simple way to cook. Here’s what you need to know to get started.
Why cook in parchment?
When you cook ingredients like fish, meat, veggies and herbs in a parchment paper packet, you’re steaming the ingredients inside using their own moisture — no added fat required. Plus, there’s no need to dirty pans, so cleanup is as simple as tossing the paper in the trash.
The French term for this cooking method comes from papillon, the French word for butterfly, since the paper resembles delicate butterfly wings when cut into a heart shape. You then layer ingredients on one side of the paper, fold the other side overtop, and crimp the edges to seal. (To get a visual on how to cook in parchment paper, check out this how-to.) Read more
In a social-media driven world full of perfect, curated images, it can be hard to not compare yourself to others, and love the body you are in. Since we could all use a little boost from time to time, we chatted with top fitness and nutrition experts on simple ways to promote positive body image. After all, there’s never a better time to start loving yourself than right now.
- Exercise because you want to, not because you have to.
Consider your relationship with exercise; do you do it because you have to or because you want to? When exercise is viewed as a mandate, essential only for desired aesthetics, it begins to feel like punishment, creating a negative experience that can last well after the workout is through. According to K. Aleisha Fetters MS, CSCS creator of Show Your Strength, “when people begin to exercise for performance, rather than trying to ‘fix’ something, their body image changes drastically.” Seeing your body adapting, progressing and performing tasks that didn’t feel possible before allows you to have new appreciation for what your body can do.
To begin, focus on what activities bring you the most enjoyment. Ignore the suggested caloric burns on the machines (they’re usually off anyways) and instead focus on what makes you feel your best.
- Don’t dwell in negative space
Even the most self-assured individuals can feel down about their bodies from time to time. After all, we’re only human. Instead of lingering in that space, turn a negative into a positive. Anne Mauney MPH, RD, author of fANNEtastic food offers up this advice. “Anytime your notice yourself criticizing your body, acknowledge it and then offer up something positive instead that’s not image related. Focus on the things your body can do, like enjoying a nice walk or picking up your child.” Read more