4 Types Of Noodles That Are Healthier Than Past

When it comes to wellness, it’s all about balance, where nutrient ratio, portion size, and mindfulness can keep you on track with your health and fitness goals.

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So, you’re still allowing “self” to have pasta on occasions, but did you know that giving in to your indulgences, sometimes those “guilty pleasures,” and enjoying a diversity of foods is actually good for the body and soul? Plus, you’ll be more inclined to choose healthier options in the long run when you allow yourself to “give in.” Another plus, if your pasta choice is whole wheat and is roughly a 1/2 cup cooked portion size, then it’s not necessary to consume this yummy carbohydrate only on occasions (unless you have a medical condition that states otherwise). Unfortunately, you can’t eat pasta all day, every day (yeah, I’m still bummed about that!). It’s not exactly healthy if you do, so here are a few options to amp up the nutritional profile, when you’ve already had your days worth of pasta, or you are doing a bit of carb counting.

Edamame Noodles

Edamame isn’t just a great appetizer at an Asian restaurant, it is also a soy-based, protein-rich noodle, and one that pairs well with several flavors, such as pesto dishes (the green color matches perfectly) and a good old-fashioned tomato sauce. And the nutritional benefits? A 1-cup serving of edamame noodles has 25 grams of protein, 210 calories, and 11 grams of fiber. Related image

Chickpea Noodles

Although they’re lower in protein (roughly 14 grams) and fiber (8 grams), they are an excellent alternative, especially for people who don’t tolerate soy or gluten products well. And, you can find these noodles in many grocery stores.

Black Bean

Instead of throwing some black beans on a salad, try eating them in noodle form. With the same nutritional profile as edamame, but with less protein, it’s a good idea to pair these beans with lean meat, tofu, or fish for a more satisfying, muscle-building meal. Black beans are also versatile and high in fiber, so they’ll keep you regular and full. And for a healthy dose of fats, top with avocado and serve at your next Mexican “fiesta” night.

Shirataki Noodles

Did you ever think you could have a zero calorie pasta dish? Well, you can. These noodles are incredibly useful for carb-conscious people, as they have less than one gram per 1 cup serving. Made from konjac flour and water, they are a great way to “fill up,” with few calories. However, to make a complete meal, you will need to add some extra protein and fats. Some good choices? Stir-fry or pair with meat, fish, or tofu to make it more substantial. And, as these are popular in Asian cuisine, you can try a thick, rich peanut sauce to get it to really stick to your bones.

Nutritional Nugget

Vary your protein routine… with seeds! Save your pumpkin seeds. Dry, roast and serve them in salads or enjoy as a crunchy snack.

WODal Nugget

Saudade: (especially with reference to songs or poetry) A feeling of longing, melancholy, or nostalgia that is supposedly characteristic of the Portuguese or Brazilian temperament.

Inspirational Nugget

Fall in love with souls, not faces.

“In the teachings on the four noble truths, suffering is talked about. The first noble truth says simply that it’s part of being human to feel discomfort. If we resist it, the reality and vitality of life become misery. The second noble truth says that this resistance is the fundamental operating mechanism of what we call ego. The third noble truth says that the cessation of suffering is letting go of holding on to ourselves. There is no need to resist being fully alive in this world.”

~Pema ChÖdrÖn

 

 

 

 

 

8 WAYS TO EAT HEALTHY ON THE CHEAP

JUST VISIT YOUR LOCAL HEALTH FOOD STORE, AND THE PROSPECT OF EATING HEALTHIER MAY SEEM WAY, WAY, WAY OUT OF YOUR BUDGET.

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And, at times, it can be. If you trade your favorite packaged foods for healthier versions, you could see your grocery budget go up by at least a 1/3 (it might even double). You can’t stop paying rent, mortgage or bills just so you can eat exotic foods found in the health food store (or I would not suggest you do)…so that dietary change you’re aching to do (and your body might be hurting for it too…) might seem utterly impossible. To start making dietary changes (healthy changes) on a minimal food budget, begin by slowly removing packaged and processed foods from your daily food regimen, and as your willpower and budget allow, incorporate more whole, fresh foods. Before you know it, your grocery cart will be filled to the brim with healthy, whole foods and you will see that the dietary change you were aching to do, has come true!

Yes, in a perfect world this may happen, but then you wake up from your dream and remember that money doesn’t grow on trees! For a majority of us, we have to live on a budget. Sometimes that budget grows and sometimes, well, it shrinks. Just remember not to continue shopping with the “growing budget” when you are on the “shrinking budget” and drain your bank account. So, when you’re not dreaming, and in the real world, how do you eat healthy while on a teeny weeny budget? Is it possible to buy enough groceries to feed two people for a week for less than $20? If you are conservative enough, then yes, it is, and if you do it for long enough where it becomes a skill when you do get that “dream” budget, you will (or hopefully) continue to shop as you did on the “shrinking budget.” So, what are the frugal ways to eat healthier?

1. Make a grocery list.

This simple task can really help reduce a lot of extraneous spending throughout the week. One missing ingredient or staple can mean a few more take-out lunches or dinners. So make it as easy as possible, and have a notepad on your fridge. As soon as you notice a staple is running low (less than a week left), add it to the list. Therefore, when it’s grocery-time, you don’t have to search through the fridge and cupboards to find what’s needed. You will more than likely only need to add some fresh produce and voila, your list is made.

2. Have important staples on hand.

Meal planning can be challenging. You may do great at planning out the first few days only to find yourself throwing something together by the end of the week, with what’s left in the fridge. And this can work, why? Because you already have certain staples on hand, such as:

  • Good oils: Extra virgin olive oil, virgin coconut oil, and sesame oil
  • Frozen veggies: They fill in the gaps if you’re running low at the end of the week
  • Beans: Dried or canned
  • Canned tuna or canned wild salmon
  • Whole grains: Rice, oats, quinoa
  • Condiments: Mustard, soy sauce (low sodium), balsamic vinegar, apple cider vinegar, miso
  • Nut butter’s and hummus (excellent protein options)

Many lovely dinners can be made from these ingredients. So if these are not common staples, you may consider adding them to your new healthy diet repertoire.

3. Buy Seasonally.

A $6 container of strawberries in January or $4/lb for apples in June is not budget friendly. Buying “in season” can really reduce your grocery bill and your body will love it. Buy berries and tomatoes in the summer and freeze for use all year long.

4. Buy Cheaper Cuts of Meat.

This will really stretch your budget, and it might also allow you to buy organic or free-range instead of conventionally grown meats. Buy bone-in, skin-on chicken thighs or legs instead of boneless, skinless chicken breasts. Buy stewing beef instead of tenderloin and pull out your crockpot that’s collecting dust (or find one at a thrift shop). It will make that tougher cut absolutely delicious.

5. Enjoy More Vegetarian Meals.

This one step can save you SO much money, and it can be better for the planet! Beans and lentils are significantly cheaper sources of protein than meat. If you’re a heavy meat eater, try just 1 or 2 vegetarian lunches or dinners and watch your grocery bill go down!

6. Buy Whole Foods.

Instead of packaged or processed “healthy” foods. The most expensive meals at health food stores are the healthier versions of packaged foods (cereal, mac ‘n’ cheese, pizza, veggie burgers, etc.). Buy whole foods and try some new recipes. Use these packaged foods as an occasional treat.

7. Buy Grains and Beans in Bulk.

Bulk stores or bulk sections at your favorite health food store is a great place to save lots of money on your grocery bill. This is especially true for the more expensive grains like quinoa. Organic spices are also a great find in a bulk section; organic quality for the price of conventional.

8. Cook at Home.

If you’re currently eating out or even just buying coffee a few times per week, keep track of how much you’re spending. $10 here and $30 there can add up over a month, and this extra cash can really go far at the grocery store. Once you know how much you’re spending, you can budget for take-out or coffee treats you really want and put the rest into your grocery budget. If your favorite treat is wine (then we really need to get together for a glass!), enjoy a few glasses a week but ensure to spend any extra money on food quality first, then the booze. Your body undoubtedly prefers a good breakfast omelet over a hangover. And once you have high-quality foods and there is still some “bucks” left, then go ahead and buy that extra bottle!food-plate-morning-breakfast.jpg

If YOU have additional tips and tricks on how to stretch your grocery budget, please send me your ideas and share them in the comments! Happy food budgeting.

Adapted from: Lisa Kilgour, nutritionist

Nutrition Nugget

Make it easy! Keep a bowl of fruit on your kitchen table or countertop. It makes it easier to choose a healthy snack when it’s in plain sight!

WOD Nugget

Picayune: A small coin of little value, especially a 5-cent piece.

Inspirational Nugget 

Don't be a beggar of love, be a donor of love, beautiful people are not always good, but good people are always beautiful.

“This path entails uncovering three qualities of being human, three basic qualities that have always been with us but perhaps have gotten buried and been almost forgotten. These qualities are natural intelligence, natural warmth, and natural openness. If we are not obscuring our intelligence with anger, self-pity or craving, we know what will help and what will make things worse. Natural warmth is our shared capacity to love, to have empathy, to have a sense of humor. It is also our capacity to feel gratitude and appreciation and tenderness. The third quality of basic goodness is natural openness, the spaciousness of our skylike minds. We can connect with that openness at any time. For instance, right now, for three seconds, just stop reading and pause.”

-Pema ChÖdrÖn

 

 

 

 

 

 

7 Things That Happen to Your Body When You Eat Beets

These sweet, earthy root veggies are packed with surprising health benefits.

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You can’t beat beets! After years of being relegated to the recesses of the salad bar buffet next to the shredded cheese and buttered croutons, beets are enjoying their much-deserved place at the center stage of a healthy diet. They’re not only chock-full of essential everyday nutrients like B vitamins, iron, manganese, copper, magnesium, and potassium, these ruby gems also are a goldmine of health-boosting nutrients that you may not get anywhere else. Check out these great and surprising things that happen to your body when you eat beets.

Blood pressure improves

Beets are rich in nitrates, which the body converts to nitric oxide, a compound that relaxes and dilates blood vessels, turning them into superhighways for your nutrient- and oxygen-rich blood. That means better circulation and possibly lower blood pressure. A very small study from 2012 found that 13 men who drank just one glass of beet juice temporarily lowered their systolic blood pressure by an average of 4 to 5 points. (Note: the study was funded by a beet juice manufacturer.) Another study published in Hypertension in 2008 (which didn’t receive funding from beet-juice makers) found that those who drank the red root juice had a 10 mm Hg drop in blood pressure and less blood clotting three hours later, compared to those who drank water.

Your heart disease risk may drop

Beets also have a potentially positive impact on your blood pressure. They are rich in a plant alkaloid called betaine, as well as the B-vitamin folate, which together delivers a one-two punch for lowering blood levels of homocysteine, which in high concentrations increases your risk for artery damage and heart disease.

You may improve your stamina

When elite athletes pee in a cup for a drug test, the color might be crimson. Why? Because lots of athletes eat beets, and beets contain pigments that turn urine pink.  Athletes also know that research has suggested that nitrates boost endurance performance. In one study, cyclists who drank beet juice could pedal 15% longer in a time trial to exhaustion. It takes approximately three to five beets (depending on their size, which varies widely) to get a performance boost, says study author Andy Jones, Ph.D., dean of research in the College of Life and Environmental Sciences, University of Exeter. “Peak nitrate levels occur two to three hours after you eat or drink them,” he says. So time your intake accordingly if you want to crush your 5K.

Your brain may work better

Nitric oxide relaxes and dilates your blood vessels, which in turn increases blood flow to the brain, resulting in better brain function. This is particularly important as we age, as research finds that our capacity to generate nitric oxide diminishes as we get older, along with our brain’s energy metabolism and neuron activity, so give your mind a boost with beets. In one small 2010 study, 14 older men and women (average age of 74) who ate a high-nitrate diet, including beet juice, for two days enjoyed more blood flow to the frontal lobe of their brains, than when they ate a low-nitrate diet. The frontal lobe is a region known to be involved with executive functioning skills, such as focus, organization, and attention to detail,

Your liver will be lighter

Your liver does the heavy work of cleaning your blood and “detoxing” your body. You can lighten its load with a daily serving of beets. Research shows that betaine, an amino acid found in beets (as well as spinach and quinoa) can help prevent and reduce the accumulation of fat in the liver. Animal studies show that rats given beet juice have higher levels of detoxifying enzymes in their bloodstream. Research on people with diabetes shows that betaine improves liver function, slightly decreases cholesterol, and reduces liver size.

You may be better at fighting chronic diseasesRelated image

Beets are also rich in betalains, a class of potent antioxidants and anti-inflammatories that battle free radical-and inflammation-related chronic diseases like heart disease, obesity, and possibly cancer. Research suggests that betacyanin, the pigment that gives beets its pretty purple hue may help protect against everyday carcinogens. It has also shown promise against laboratory-grown breast cancer cells and is currently being investigated as a cancer-fighter.

You become regular

“One way to beat irregularity and constipation is by eating fiber-rich foods like beets,” says Leslie Bonci, RD, a sports nutritionist at Pittsburgh-based company Active Eating Advice. One cup of beets delivers about 4 grams of dietary fiber, mainly insoluble fiber, which helps reduce the risk of constipation, hemorrhoids, and diverticulitis. The betaine found in beets has also been shown to improve digestion. Just take note, your pee isn’t the only thing beets turn pink. Don’t be alarmed if you see crimson-colored stools 24 to 72 hours following a meal heavy in beets.

You can’t beat beets!

Nutrition Nugget

Include veggies for breakfast! Try adding chopped mushrooms, tomatoes, spinach, or peppers to scrambled eggs or a breakfast wrap.

WOD Nugget

Eschew: Deliberately avoid using; abstain from

Inspiration Nugget

When my arms can't reach people, who are close to my heart, I always hug them with my prayers.

 

Calorie restriction slows age-related epigenetic changes

Researchers found that calorie restriction slows age-related epigenetic changes in mice and monkeys. The findings suggest a mechanism for how calorie restriction extends lifespan.

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Ok….lets feel better about aging!

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Calorie restriction has been shown to extend lifespan in several different species, but the underlying reason isn’t known. During normal aging, epigenetic changes occur throughout cells in the body. These changes alter the way genes are switched on and off without changing the DNA sequence itself. Levels of one type of epigenetic modification, called DNA methylation, have been shown to roughly reflect a person’s age. To investigate whether caloric restriction affects DNA methylation, a team of scientists led by Dr. Jean-Pierra J. Issa at Temple University examined the epigenetic profiles of mice, rhesus monkeys, and humans at different ages. They then tested whether these changes were altered by a calorie-restricted diet in mice and monkeys.

The team first analyzed DNA methylation in blood from mice, rhesus monkeys, and humans at different ages. Each species showed similar changes in DNA methylation patterns as they aged. These changes are called methylation drift, or epigenetic drift. The rates of epigenetic drift were inversely correlated with lifespan. That is, the shorter the species lifespan, the faster the changes in DNA methylation. This finding suggests that DNA methylation helps regulate the effects of aging.

The team then tested whether a calorie-restricted diet could slow methylation drift by feeding a group of mice 40% fewer calories than controls starting when they were 0.3 years old until they were 2.7 to 3.2 years old. They also fed rhesus monkeys a diet with 30% fewer calories than controls starting at the age of 7–14 years old until they were 22 to 30 years old. The changes in DNA methylation patterns slowed for the animals fed a calorie-restricted diet. Monkeys on a calorie-restricted diet showed the same patterns of DNA methylation as monkeys who were 7 years younger but had eaten regular diets. This methylation age difference was even higher in mice.

The team then compared the rates of epigenetic drift to telomere shortening. Telomeres are molecular caps at the ends of chromosomes. Their length has previously been linked to the aging process. Calorie restriction had no measurable effect on telomere length. “The impacts of calorie restriction on lifespan have been known for decades, but thanks to modern quantitative techniques, we are able to show for the first time a striking slowing down of epigenetic drift as lifespan increases,” Issa says.

More studies are needed to better understand why age-related epigenetic changes occur faster in some people than others, and whether altering them could help prolong human life. The study was funded by National Institutes of Health’s (NIH) National Cancer Institute (NCI) and National Institute on Aging (NIA). Results appeared online on September 14, 2017, in Nature Communications.

Adapted from: Caloric restriction delays age-related methylation drift. Maegawa S, Lu Y, Tahara T, Lee JT, Madzo J, Liang S, Jelinek J, Colman RJ, Issa JJ. Nat Commun. 2017 Sep 14;8(1):539. doi: 10.1038/s41467-017-00607-3. PMID: 28912502.

Nutritional Nugget

Barely eat barley? This hearty whole grain can be used in soups, salads, risottos, or cooked like oatmeal for breakfast.

WOD Nugget

Jaded: Bored or lacking enthusiasm, typically after having had too much of something

Inspiration Nugget

The longer you wait for something, the more you appreciate it when it finally arrives. The harder you fight for something, the more priceless it becomes once you achieve it. The more pain you endure on your journey, the sweeter the arrival at your destination. Remember... all good things are worth waiting for and fighting for.

 

 

What Are the Benefits of a Raw Foods Diet?

It seems like everywhere you turn, the term “raw” appears on popular food labels. Natural food stores are stocking their shelves with commercial raw vegan products from “raw protein bars” to “raw almond butter,” “raw sugar,” and even “raw chocolate.” By some estimates, the raw foods industry has experienced double-digit growth over the past couple of years, and there are no signs of slowing down.

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The boom for the raw foods industry is not just limited to the grocery store aisles. Juice shops are opening up in cities across the country, promoting the benefits of consuming raw, fresh-pressed fruits and vegetables. Bottled, unpasteurized juices are becoming more readily available at mainstream stores and even coffee shop chains. With this influx of raw food and beverage options in the market, it can be difficult to discern what the optimal foods are if you want to follow a proper raw foods diet. Without adequate information, many consumers are often left wondering “is this diet truly healthy?”

Can I really survive on just vegetables?

Two of the very first questions curious minds may ask about a raw foods diet is, “What can I eat?” and “Can I really survive on just vegetables?” It is important to note that a healthy raw vegan diet consists of a wide variety of plant-based foods. This includes fresh vegetables, sprouts, nuts, seeds, grains, and fruits. These living foods are rich in antioxidants, vitamins, minerals, and plant-based proteins. They supply the oxygen, alkalinity, and bioelectrical charges vital for cellular health, detoxifying the body, and for overall well-being.

The juicing benefits of wheatgrass, discovered by Ann Wigmore, have been popping up in many health facilities and institutes. These organizations are taking the raw foods diet a step further by incorporating wheatgrass as a central component of their living foods program, as well as using wheatgrass as a dietary supplement and healing tool.

Wheatgrass: Nature’s greatest healer

Wheatgrass is considered nature’s ”greatest healer” and is a complete food with an ideal alkaline-acid balance. Just one ounce of wheatgrass contains 103 vitamins, minerals, and amino acids. Wheatgrass is also a powerful detoxifier and cleanses the blood due to its high chlorophyll content (your liver; however, is you BEST detoxifier). It helps rid the body of heavy metals, pollutants, and other toxins that become stored in the body’s tissues and organs over the years. Those who are proponents will often drink daily shots of wheatgrass, taken on an empty stomach first thing in the morning, in addition to eating a rich raw vegan diet.

Raw foods are prepared using cold-pressed oils and are heated or dehydrated at low temperatures, if at all. You may also find them made using organic oils such as olive, hemp, and raw sesame. Instead of vinegar – lemon, limes, and herbs may also be used. As a rule, for foods to be raw, they must be “cooked” at temperatures lower than 115 degrees. Our bodies need all the enzymes available in the food we eat, and heating food above 115 degrees destroys most of the plant’s nutrients and causes the food to be unrecognizable to our bodies.

Reversing disease with a raw foods diet

A living foods diet may provide enormous health benefits for those looking to improve their general health and for those who want to prevent premature aging or help reverse certain diseases. Living foods are so beneficial because they contain four essential elements that support the immune system: Hormones, oxygen, phytochemicals, and enzymes. By nourishing your body with these immune-boosting elements, instead of toxins and chemicals, people who adopt a proper raw vegan diet often experience increased vitality, energy, and mental clarity, to name just a few benefits. A living-foods diet may also help reverse some ailments and diseases.

While the benefits of a raw foods diet are numerous, getting started can be overwhelming at first, so below are some tips for transitioning to a raw foods diet. No matter where you are on your health journey, everyone can begin with these easy steps: Follow them and your life may begin to transform.

First Tip: Find a local juice bar where you can get a big dose of veggie nutrition (or purchase a juicer for home use).

Juicing is the fastest and best way for the body to get all the essential vitamins and nutrients it needs. Within 20 minutes of drinking fresh vegetable juice, your body begins to absorb all the nutrients it just consumed, meaning you can start feeling better immediately. You may choose to sip on a gallon of green juice throughout the day or start with a shot a day (or half a shot a day) and work yourself up to four ounces each day.  One signature drink that has shown promise for its health benefits is a green juice containing five ounces each of sunflower sprouts, pea sprouts, cucumber, and celery. If you visit the local juice bar, make sure to include that shot of wheatgrass. It provides the full range of vitamins and minerals and is also a complete source of protein.

Second Tip: Stay away from freeze-dried and powered alternatives.

Some research shows that wheatgrass supplements and freeze-dried powders are only two percent as efficient as fresh-juiced wheatgrass consumed within 15 minutes of juicing. The nutrients in wheatgrass begin to oxidize or break down, very quickly after that 15-minute period.

Third Tip: Try and make at least one meal each day a big salad full of fresh vegetables.

The benefits of eating fresh, unprocessed vegetables are many. Make sure to add plenty of green vegetables to your salad, as they are the foods most commonly missing in our modern diet. Greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc, as well as fiber, folic acid, chlorophyll, and other micronutrients and phytochemicals. Try experimenting with greens such as bok choy, kale, mustard greens, broccoli rabé, or dandelion root.

If you are feeling particularly adventurous, you may also want to try adding sprouted lentils, sprouted broccoli rabé, or sprouted alfalfa to your salad. Sprouts contain a super concentration of natural enzymes that are easily digestible, making them up to 30 times more nutritious than even organic vegetables.

Take it slow

Transitioning to a raw vegan diet can be challenging; the critical thing to remember is to take it slow. Try one thing at a time and continue to build on each success.

Adapted from: Brian Clement Ph.D., NMD, CN

Nutrition Nugget

Make it a combo! Combine food groups for a satisfying snack— low-fat yogurt and berries, apple with peanut butter, whole-grain crackers with turkey and avocado.

WOD Nugget

Gesellschaft: Social relations based on impersonal ties, such as a duty to a society or organization (an example of society).

Inspiration Nugget

Common sense is a flower that doesn't grow in everyone's garden.

 

 

 

10 Nutrition Myths Dietitians Hate The Most

The pros say it’s time to stop believing these misconceptions about healthy eating and weight loss.

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When it comes to hot-button topics, proper nutrition is near the top of the list. Regularly, Registered Dietitian Nutritionists (RDN’s) hear clients continuously tell them they’re fed up with hearing conflicting nutrition information and don’t know what to believe. Dietitians are with you on this one! Everyone seems to think they are a nutrition expert these days, which results in widespread nutrition confusion. Here are the top 10 nutrition myths that dietitians cannot stand, and the truths they want you to know.

Myth #1: Superfoods are exotic and expensive.

This myth is a pet peeve for many RDN’s. While most dietitians love learning about nutrient-packed foods from around the world, they want people to know that local, everyday foods are superfoods, too, and are far less expensive! Eating a diet that’s high in processed foods but then adding in some goji berries and spirulina doesn’t mean you have a healthy diet. You’ll save money and be much more robust if you focus on eating more whole foods and “everyday superfoods” like spinach, mushrooms, squash, blueberries, oranges, apples, lentils, whole grains, and nuts. These familiar foods are packed with antioxidants and fiber and won’t blow your budget like that small bag of acai powder will.

When a new exotic superfood comes on the market and becomes super popular, keep in mind that it’s probably just a fad. There will never be one food that’s better than all the others. Remember: Variety is essential when it comes to eating well. Ask yourself if spending money on the superfood of the moment is the best way to enhance your health, or if other parts of your diet could use a tune-up.

Myth #2: Being slim means you’re healthy.

This myth is a tough one to let go of because our society is so focused on body size. Everywhere we look, society seems to tell us that being slender is more desirable. Luckily, this myth is starting to dissolve. “We really have very little control over the size and shape of our bodies, and these things don’t determine our health,” says Kaleigh McMordie, RDN, of Lively Table. Research suggests that overweight people who are active can be healthier and live longer than slimmer people who don’t exercise. We all have different body types, and it’s about time we stopped focusing on size and shifted our focus to developing healthier habits.

Dietitians want to see people choosing foods based on their nutritional benefits, not just thinking about calories. For example, having salmon on a salad is a more nutritious choice than having processed chicken breast strips loaded with artificial flavors, colors, and preservatives.

Myth #3: Vegetarians and vegans don’t get enough protein.

This one has been around for a long time, and plant-based dietitians have had enough. There is no substantial evidence that people must have meat to survive. “A well-balanced plant-based diet with a variety of plant foods is healthful and nourishing to the body,” says Jennifer Rodriguez, RDN, of Food Is Vida. “It can provide all amino acids needed when caloric needs are met for an individual.” As Amy Gorin, RDN, a dietitian in New York City, explains, “You have to plan out your meals and make sure to incorporate good sources of protein. Pulses such as beans, lentils, chickpeas, and dried peas are a good source of protein, offering about 8 grams per ½ cup cooked serving. I like to pair them with sautéed veggies and brown rice or even use them as a pizza topping.”

A well-planned vegetarian or vegan diet may also lower the risk of type 2 diabetes, high blood pressure, heart disease and some types of cancer. However, if you want to follow a vegetarian or vegan diet, it’s a great idea to meet with a dietitian to make sure you’re getting all of the nutrients you need.

Myth #4: You should avoid all sugar—even fruit.

Sugar-free diets are all the rage right now, but there’s a difference between sugar found in whole foods such as fruit and vegetables and the refined sugar found in processed foods. Those whole foods naturally come with fiber to help slow down your body’s absorption of their natural sugars. “The 2015 Dietary Guidelines explicitly calls for limiting added sugars, the type of sweeteners found in cookies, cake, candy, and sweet beverages, to 10% of your daily calories or less,” explains Elizabeth Ward, MS, RD, of Better Is The New Perfect. “That recommendation doesn’t include naturally sweet foods, which are sources of important vitamins, minerals, and phytonutrients.”

If you want to cut back on sugar, it makes far more sense to limit added sugars instead of cutting nutrient-packed foods out of your diet. Food companies disguise added sugars under many different names so be cautious when at the grocery. (See Here are 56—yikes!—to recognize.) Clearly, fruit, vegetables, yogurt, and kefir are in a different category than soda and baked goods. The latter are high in added sugars and calories and low in nutrients.

Myth #5: Soy is full of female hormones.

Are you worried that eating soy foods or soy protein will make men grow breasts or increase your cancer risk? The research on soy says these are myths. “What I want people to know is that there is a huge difference between estrogen (the hormone in your body) and phytoestrogen (the much weaker type found in soy),” stresses Nita Sharda, RDN, of Carrots & Cake. “When we review the literature, there is no significant effect on human health when soy is consumed. In fact, eating 2-3 servings of whole soy foods a day can have a protective effect.”

Ginger Hultin, dietitian and spokesperson for the Academy of Nutrition and Dietetics, states, “Soy will not cause feminizing effects in men, it is safe and healthy for children to eat, and it does not cause or promote cancer. There is evidence that it is good for bone health and the cardiovascular system and it is a nutritionally dense, protein-rich food source.” It is best to choose whole soy foods like soybeans (edamame) and fermented soy such as tempeh and miso for gut health. These types of soy are the least processed and will be highest in nutrients.

Myth #6: You need to ban carbs to lose weight.

Ok, this one is my pet peeve! This nutrition myth has been around for years, and it drives myself and dietitians like Kristen Smith, RDN, founder of 360FamilyNutrition, nuts. “Don’t be afraid to eat carbohydrate-containing foods, but try to keep the portions in check,” Smith says. “One of the best options for keeping portions of carbohydrates in check is to follow the USDA’s MyPlate method: Fill 1/2 of your plate with fruits and vegetables, 1/4 with whole grains, and 1/4 with a lean protein source.” Christina Fitzgerald, RD, owner of Fitzgerald Nutrition, agrees: “When thinking about nutrition and weight, the bigger picture of overall quality and quantity of food choices is much more important. Eating more than your body needs will cause weight gain, not one nutrient alone.”

Swapping out refined grains like white bread for carbs that provide slow-burning energy, such as steel-cut oats, sweet potatoes, and quinoa is a healthy move, but banning all carbs from your diet is not necessary. At worst, it could lead to more carb cravings, and weight regains once you go off your low-carb plan.

Myth #7: The diet that works for models and celebrities will work for you.

So your favorite celebrity drank nothing but tuna water and asparagus juice and lost 15 pounds in two days. Does that mean you should try the same thing and expect to get the same results? Of course not! Thinking that celebrity diets will work for you is a myth dietitians hate. First of all, consider the source of this extreme diet information. Is it helping to sell magazines or get more page views? As The Plant-Powered Dietitian Sharon Palmer, RDN, says, “You have no idea if the purported diet is really what the celebrity consumes.”

Celebrities are usually chosen based on their good looks and slender body types, which are genetic gifts. Palmer notes, “People have tremendous genetic variability in body type and metabolism, making it very difficult for many people to achieve the magazines’ portrayal of what they consider beauty.” I like to remind myself and my clients that models and other celebrities have tons of help running their lives. That means they’re okay to spend a couple of days not functioning well thanks to a crash diet. You probably don’t have the same luxury, or a full-time doctor at your beck and call when things go wrong. Not to mention the negative impacts on your health and metabolism over time. Get your nutrition and diet advice from people who are experts, not celebrities.

Myth #8: Natural sugar isn’t sugar.

So you’re trying to cut down on added sugars, and you’ve switched out your white sugar for honey, agave, or maple syrup. You may be getting a few antioxidant benefits from the honey or maple syrup, but otherwise, your body similarly metabolizes them and other sugars. Rebecca Clyde, RDN, owner of Nourish Nutrition, has had people tell her they’re following a sugar-free diet, but they still have agave or honey. “Honey, agave, and other types of sugar are not sugar-free, and they are still processed to some degree,” she points out. “They aren’t healthier than cane sugar. Let’s stop villainizing sugar and honoring honey and other sweeteners and just count them all as equal.”

Myth #9: High-fat foods are bad for you.

Think eating fat makes you fat? Research suggests this is a myth. A lower calorie eating plan that includes healthy fats can help people lose more weight than a similar diet that’s low in fat, according to a study in the International Journal of Obesity. That’s because fat helps you enjoy your food more and prevents you from going hungry. Both of these are key to losing weight and keeping it off.

“While fat definitely has more calories per gram than protein and carbs (9 calories per gram versus 4 calories per gram), it’s not the enemy,” assures Natalie Rizzo, RDN, a registered dietitian in New York City. “An observational study suggests that replacing 5% of your total calories from saturated fat with unsaturated fat actually decreases death rates by 27%. In other words, don’t be scared of the healthy fats found in foods like walnuts, olive oil, and avocados.” Include some healthy fats at each meal to help you feel satisfied and stay full longer. Add avocado to smoothies, wraps, oatmeal, and salads along with nuts and seeds. You can also use it in salad dressings combined with extra virgin olive oil.

Myth #10: Mixing carbs with protein and fat is bad for digestion.

The myth that mixing different types of foods is hard on our digestive system has been around for decades. Initially, it was referred to as “food combining,” and it’s now experiencing a resurgence as “the Dissociated Diet.” The idea is that you need to eat protein-rich foods such as eggs at one meal and carbohydrate-rich foods such as toast at another meal, but never together. “This myth makes no scientific sense because once food reaches your stomach, your stomach acid begins breaking down all types of food.,” says Lindsey Pine, RDN, owner of TastyBalance Nutrition. “In fact, it’s beneficial to mix carbs, protein, and fat in the same meal or snack because you’ll get a wide range of nutrients, avoid insulin spikes, and the protein and fat will help with satiety.” Could you imagine never having berries with your yogurt or cheese with crackers ever again? Your digestive system is designed to handle a variety of foods.

Eat what you enjoy and what makes you feel good. Do not base your eating regimen on the latest fad diet!

Adapted from: 

Nutritional Nugget

Create a work of art! Add color to salads with baby carrots, shredded red cabbage, or green beans. Include seasonal veggies for variety throughout the year.

WOD Nugget

Patria: One’s native country or homeland

Inspirational Nugget

When thinking about life, remember this: No amount of guilt can solve the past, and no amount of anxiety can change the future.

 

 

A daily serving of 5 prunes helps slow bone loss and lowers the risk of osteoporosis

Approximately 1.4 million Canadians and 10 million Americans are living with osteoporosis,  a condition characterized by low bone mass and deterioration of bone tissue. Now, scientific research has found that just eating a serving of five prunes a day may help slow and prevent bone loss.

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Research published in the journal Osteoporosis International studied postmenopausal women with low bone density, who ate 5 to 6 prunes (50g) per day, for a six-month period. The research suggests that this level of consumption was as effective in preventing bone loss as a previous study where postmenopausal women consumed 10 to 12 prunes (100g) per day for one year. “This research is extremely compelling since women can lose 1 to 1.5 percent of their bone density annually following menopause,” says Dr. Shirin Hooshmand, Ph.D. and lead researcher, of the study, at the School of Exercise and Nutritional Sciences at San Diego State University. In April 2017, a comprehensive review of 24 studies on prunes and bone health published in Nutrients. The author found that prunes enhanced bone formation and exerted beneficial effects on bone mineral density.

Prunes are rich in nutrients that are vital for bone health including vitamin K and potassium. Naturally sweet and delicious, a serving of about five prunes is only 100 calories and is a source of dietary fiber. “Healthy bones are vital to overall wellbeing,” says Cara Rosenbloom, RD. “It’s excellent news that prunes, a flavorful dried fruit, and a convenient snack may be helpful for bone health.”

The evidence continues to grow and support the fact that incorporating prunes as a regular part of a nutritious diet seems to offer long-term bone health benefits, particularly in postmenopausal women. A more extensive clinical trial is currently underway, to further explore prunes’ effect on bone density and estimated bone strength in postmenopausal women. Research continues to discover the potential mechanism and compounds in prunes that support healthy bones. In addition to supporting healthy bones, prunes also help promote heart and digestive health. Prunes have a low glycemic index, which along with fiber, helps manage blood sugar levels.

Nutrition Nugget

Stop Eating 2 Hours Before Bedtime! Eating fuels our body to be used as energy, which we don’t need right before going to sleep. While you’re sleeping, your body uses a natural sleeping metabolism to help you burn fat. Plus, not eating two hours before bed will help you cut out unnecessary calories!

WOD Nugget

Platitudinous: (of a remark or statement) used too often to be interesting or thoughtful; overused

Inspirational Nugget

Peace. It does not mean to be in a place where there is no noise, trouble or hard work. It means to be in the midst of those things and still be calm in your heart.