hearthealth

Pumpkin Madness: 1 Food, 7 Ways!

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Health Benefits of Pumpkin

Pumpkins aren’t just for carving at Halloween! The flesh of the pumpkin, both fresh and canned, is a great source of fiber, potassium, magnesium, vitamin C, and especially vitamin A - a powerful antioxidant that improves your skin and provides immune support.

The phytosterols found both in pumpkin flesh and seeds, commonly known as “pepitas”, have also been linked to heart health and cancer prevention. Pepitas are packed with healthy fats, fiber, iron and protein. They also have tryptophan, which helps release serotonin that balances your mood.

Pumpkins are extremely versatile, their natural sweet taste can be used for spicy or savory dishes, and pepitas add an amazing texture to any plate!

Recipe 1) Homemade Pumpkin Puree. Making your own puree couldn’t be simpler, and it gives you the full benefits of the pumpkin, including the seeds! First take off the stem, slice in half, and roast at 400F for about 30 minutes or until the skin is tender. Once cooled for an hour, scoop out the insides and blend or process until smooth. It couldn’t be easier!

Recipe 2) Get Your Seed Power On! Want a quick snack that packs a healthy punch? Mix pumpkin seeds with your favorite flavor (sea salt, cinnamon, ginger, red pepper flakes, or parmesan) and roast at 350F for 30 minutes or until golden brown, and enjoy! Add “pepitas” to homemade granola. Check out one of Bushwick Nutrition’s old time favorite granola recipe, and just switch the walnuts for pepitas!

Recipe 3) Make fluffy pumpkin pancakes with pumpkin seed garnish. You don’t have to sacrifice your favorite foods to appreciate all the health benefits that pumpkins offer. Mix dry ingredients (whole wheat flour, baking powder, salt) in a large bowl. Add cinnamon, nutmeg, clove or any spice you like. In a separate bowl, mix pumpkin puree (unsweetened or better yet, homemade!), milk, egg, and vanilla extract. Add to dry ingredients; stir just until moistened. Pour ¼ cup-sized pancakes and garnish with a little maple syrup and toasted pumpkin seeds. Add a scoop of whey protein for a protein boost!

Ingredients:

  • 1      cup whole wheat flour (I used white whole wheat flour)
  • 2      tablespoons brown sugar
  • 1      tablespoon baking powder
  • ¼      teaspoon salt
  • Spices: ½ teaspoon cinnamon, ¼ teaspoon nutmeg, ¼ teaspoon of clove or more!
  • 1      cup pumpkin puree
  • 1      egg
  • ½      cup milk or milk alternative
  • 1      teaspoon vanilla 

Recipe 4) Enjoy a delicious Thai-style pumpkin soup. With the right ingredients, soups can be quick, simple and delicious. Red curry paste, vegetable broth, pumpkin puree and coconut milk make for a delicious Thai-inspired soup. Garnish with coconut milk, sliced red chili pepper and cilantro. If you want an added nutrition punch (or crunch), add roasted pumpkin seeds! Recipe from Foodie Crush.

Recipe 5) Roast pumpkin squares. Pumpkin is a great substitute for a starchy carb! Roast at 400F degrees for about 45 minutes. The roasting may vary depending on the pumpkin variety and the size of the cubes. Serve with your favorite protein over a leafy green salad.

Ingredients:

  • 1 medium sugar pumpkin (about 4 pounds), peeled, seeded, and cut into 2-inch      chunks
  • 4 shallots, peeled and quartered lengthwise
  • 3 tablespoons olive oil
  • Coarse salt and ground pepper

Recipe 6) Make pumpkin mac & cheese. Who said mac & cheese can’t be healthy? Not me! Use whole-wheat pasta, reduced fat cheese, add one cup of pumpkin puree, and enjoy this healthier version of an American classic. Recipe from The Melon Bowl.

Recipe 7) Bake some pumpkin bread! Pumpkin bread can satisfy even the most discerning sweet tooth! Mix flours, baking soda, baking powder, salt, and cinnamon in one bowl. In a larger bowl, mix sugar and oil with a wooden spoon until combined. Then slowly add egg whites, pumpkin puree, vanilla, and lastly, the contents of the first bowl. Loaf should take about 55 minutes at 350F. When that morning muffin craving comes calling, make the healthier choice. Be sure to add a protein source to counterbalance the carbs! Edited from Deceptively Delicious.

Don’t forget to check out October’s issue of Muscle & Fitness.

Written by Alanna Cabrero, MS, RDN, CDN 

Edited by Tamara Cabrero 

Detoxification: The Cold Pressed Truth

What do you think of when you hear the words detox and cleanse? Extreme Diet? Starvation? That really testy person at the office drinking something green? A healthy break from your favorite “bad” foods? The words detox and cleanse hold very different meanings depending on whom you ask. Today, they are typically associated with fads touted by those who are not qualified nutrition professionals, often celebrities. The popular notions tend to go hand in hand with extreme diets (remember The Master Cleanse?), the elimination of whole food groups (most juicing regimes), or significant and unhealthy calorie reduction, which is why most dietitians try to steer their clients away from “detoxing.” This isn’t because detoxification isn’t real—get this, it’s actually one of the processes our body does best! How else would we be able to handle the margaritas, hamburgers, and questionable dietary decisions after a long weekend?! Give a round of applause for your liver and kidneys!

While our bodies are performing detoxification functions on a daily basis, there is a lot we can do to support these processes, such as eating the right foods, proper portion control, hydrating, improving digestion and making better lifestyle choices (being active, practicing stress management). In some cases, aiding our bodies in detoxing can indicate dietary supplements but the theme here is balance, not extremes.

Detox In A Nutshell

This process depends on two main organs: your liver and the kidneys, but it’s really your liver that deserves most of the glory. Without going into too much detail, Phase 1 basically involves a family of enzymes breaking down and releasing toxins from your fat stores and metabolizing them further to water soluble molecules so that, in Phase 2 (also known as the “natural healing phase”) they can be excreted through urine, bile or stool. During detoxification, toxins are roaming in your blood stream, which can manifest as unpleasant symptoms like headaches, bad breath, skin outbreaks (acne, eczema, rashes), mucus buildup and changes in bowel movement or urinating patterns. All very attractive. But they proceed the “cleanse high”- when you actually feel the benefits of a good detox or cleanse program!

Detox vs. Cleanse

Although used interchangeably, they actually mean different things. Detoxification is the process of clearing toxins from the body or neutralizing them, i.e. ridding yourself of the excess “gunk.” Cleansing, on the other hand, involves eliminating culprits like trigger foods, additives and  processed foods, while also introducing new and rejuvenating items to your diet, like antioxidants, vitamins, minerals and fiber. As a Registered Dietitian, I encourage my clients to embrace the Detox+, a combination of ridding toxic substances while replenishing with healthy foods. Think of it as a whole-food based cleanse without the pesky hunger pangs or calorie counting that can lead to throwing a green juice at your boss’s head.  

So Why Detox+?

Detoxing or cleansing allows us to look at old patterns with a new awareness. If you’ve been feeling groggy, fatigued, having digestive issues, restless sleep, problematic skin, food intolerances, uncontrollable cravings or feeling all around icky—a monitored, mindful and properly executed Detox+ can shed light on the root of these problems.

Detox+ Supportive Nutrients

To support the already efficient detoxification system your body has set up for you, consider trying the nutrients below.

  • Eat up glutathione-rich foods, one ofthe most prevalent antioxidant enzymes in the body.

Sources: fruits (avocados, tomatoes, grapefruit, apples, oranges, bananas, melon), vegetables (peppers, carrots, onions, broccoli, squash, spinach, garlic), herbs (milk thistle), spices (such as cumin), selenium-rich foods (cereals, oats, Brazil nuts, walnuts, legumes, tuna, beef, poultry, cheese, eggs) and whey protein. If you can tolerate it, raw is better than cooked.

  • Protein. Certain amino acids found in protein aid in the detoxification process. Many of these are found in animal products (meat, organ meat, fish, seafood, eggs, dairy). But remember to take into account your own individual relationship and tolerance with these foods, specifically dairy.

Alternate sources: Brazil nuts, sea algae (spirulina), beans, oats, and wheat germ.

  • Boost fiber and fluid intake. This will help reduce the absorption of toxins and facilitate elimination while nourishing gut flora.

Sources: Foods rich in fiber are vegetables, fruits, whole grains, nuts, seeds and legumes. Also promote foods that facilitate good bacteria growth, such as fermented and cultured foods like kombucha or yogurt. 

Other sources: kidney and black beans, prunes, pecan, red delicious and granny smith apples, cinnamon, and artichoke hearts.

  • Reduce/eliminate classic food allergens and intolerances. “The Big 8” encompasses 50-90% of all food allergies! These are casein (dairy), eggs, peanut, tree nuts, soy, wheat, fish and shellfish. Other intolerances include lactose (sugar in milk), sugar alcohols, fermentable fibers and other.These changes are best explored with the guidance of a dietitian.

Have you tried a detox or cleanse? What was your experience? Share with me @BushwickNutrition

Written by Alanna Cabrero, MS, RD, CDN 

Edited by Tamara Cabrero and NYHRC Team 

Originally posted on NYHRC Tumblr 

Wham! Bam! Strawberry Pop!

Strawberries are the most cultivated berry in the country, and lucky for us in the Northeast, they are the first fruit to ripen in spring and early summer. These delicious heart-shaped fruits are naturally sweet and simply jam-packed with healthy nutrients such as fiber, folate, potassium, vitamin C and phytochemicals. Here are a few of their benefits:

  • Fiber helps us feel fuller, longer (increasing satiety)
  • Folate lowers our homocysteine blood levels and therefore aids in heart health
  • Vitamin C helps support a healthy immune system
  • Potassium has been shown to lower blood pressure
  • Phytochemicals, specifically flavonoids, give strawberries their bright color and contain cancer-fighting properties

Nutrition Facts

One cup of strawberries has only 45 calories, absolutely no fat, zero sodium, 3 grams of fiber, 7 grams of natural sugars and 1 gram of protein. Strawberries also give any dish a punch of color and are generally considered people pleasers, satisfying even the pickiest of eaters—you know who you are!

How To Buy Strawberries

I don’t usually push for shopping organic, but in this case, I definitely recommend choosing local or organic strawberries if possible. Strawberries are #2 on the Dirty Dozen List for 2014, which means they are on the top tier of produce that has the highest amount of pesticides. Their skin is so thin that pesticides can easily slip in and are hard to clean out; research has even shown that conventionally grown strawberries are lower in cancer-fighting phytochemicals! Nothing beats fresh, local berries, but frozen works just as well in a pinch.

Outside the Box Strawberry Recipes

  • Sweet and savory meets the strawberry. Give strawberry, balsamic vinegar and basil ice pops a shot! Balsamic Vinegar, a naturally acidic food, provides a great tartness that pairs beautifully against the natural sweetness of strawberries. See recipe below!
  • Can’t go wrong with chocolate-covered strawberries. Make sure they’re made with dark chocolate—70% cocoa, of course! An easy alternative, sprinkle unsweetened cocoa powder on fresh strawberries.
  • Grill them! Summer is the season for grilling, and this is a delicious and healthy addition to any menu. Place strawberries on wooden skewers, add a dash of powdered sugar and grill no more than 3 minutes on each side.
  • Pump up your salad by adding strawberries to your favorite leafy greens, such as spinach, arugula or any bitter greens.
  • Make a guilt-free sundae. Use strawberries as your base and add a small scoop (no more than ½ cup) of ice cream.
  • Top it off with strawberries. Layer on top of whole-grain cereal, oatmeal or low-fat yogurt for breakfast or a sweet snack.
  • Bring the fiesta with a fruit-based salsa made of strawberries, pineapple, lime and cilantro. Add the salsa to grilled chicken or fish!
  • Make a strawberry smoothie. Yum!

Strawberry, Balsamic Vinegar & Basil Popsicles

Makes 10 popsicles (A little more than 3 cups = 25 ounces). Each popsicle is 45 calories. 

  • 2 cups of strawberries- tightly packed, thawed if frozen 
  • ¼ cup of balsamic vinegar
  • 1/3 cup of brown sugar
  • ½ lime
  • A handful of fresh basil leaves
  • Water as needed

Mix strawberries, sugar, vinegar and lime in a blender. Add enough water to total 3 ¼ cups. Blend really well. Add basil and pulse blender, enough so that you can still see little pieces of basil. Add to pop maker and freeze. Trust me, they are delicious! 

What is your favorite recipe showcasing the strawberry? Share with me at Bushwick Nutrition! 

Written by Alanna Cabrero, MS, RD, CDN 

Recipe Adapted from People’s Pops: 55 Recipes for Ice Pops, Shave Ice, and Boozy Pops from Brooklyn’s Coolest Pop Shop 

Edited by Tamara Cabrero & NYHRC Team 

Initially posted on NYHRC Tumblr 

What's In An Egg?

May is National Egg Month!  Even though eggs (or should we say, egg yolks) are nutrient powerhouses, they have gotten a bad rap—mostly due to their dietary cholesterol content and its presumed link to heart disease. Here’s what you need to know…

Eggstra Special Nutrition

Eggs contain the most bioavailable protein of any food on earth—7 grams of protein per large egg, to be exact. They are loaded with 13 vitamins and minerals and all for a measly 70 calories!  

Get Cracking 

Research suggests that even though a whole egg has approximately 212 mg of cholesterol per large egg yolk, it has a marginal impact on our blood cholesterol, unless you have diabetes. Interestingly, it’s the types of fats in our diets (saturated vs. unsaturated) that influence our total cholesterol—lousy cholesterol (LDL) and healthy cholesterol (HDL)—more than the cholesterol found in foods.

In order to keep your cholesterol in check, you should reduce sources of saturated fat such as fatty pieces of meat, whole fat dairy (butter, cheese, whole milk), fried foods and baked foods. Consider swapping out the cheese for an egg and staying away from unhealthy pairings like bacon, cheese and buttered toast! 

How Many Eggs is One Too Many?

Three yolks per week are recommended by the American Heart Association in order to limit excess amount of saturated fat and dietary cholesterol. If you do not have diabetes or are at risk for developing diabetes, most research has shown that one whole egg a day is generally safe for the heart.

How To Choose

You can use the guide below to understand egg labels and claims. Choose eggs that align with your needs and preferences! Note: The color of the egg shell specifies the breed of chicken and does not affect the quality, flavor or nutrition of the egg. 

  • Cage Free: Hens are not kept in cages and may or may not have outdoor access.
  • Free Range: “Cage free” plus the birds must have continuous access to the outdoors.
  • Vegetarian-Fed: Hens eat feed with no animal products or by-products (feather meal and hen meal are allowed in conventional chicken feed).
  • Omega-3 Fortified: Hens are fed diets with flaxseed or algae, increasing the amounts of omega-3 fatty acids in the eggs by up to 20 times that of non-fortified eggs.
  • Organic: “Free range” plus hens cannot be given antibiotics or growth hormones. Their feed is organic per the National Organic Standards.
  • Pasture-Raised or Pastured: (Not legal terms) “Pastured eggs” come from hens that forage on bugs and grass (their natural diet). Often found at farmer’s markets.

Whats your favorite way to eat an egg? Share it with me on Bushwick Nutrition! 

Co-Written by Debi Zvi RD, CDN and Alanna Cabrero MS, RD, CDN 

Infographic by Debi Zvi, RD, CDN dzvi@nyhrc.com

Originally posted on NYHRC Tumblr 

Reference: Skip the Egg Yolk, Skimp On Nutrition. Environmental Nutrition, March 2012. 

Edited by Tamara Cabrero & NYHRC Team

Get Up & Walk!

National Walking Day is upon us! Wednesday, April 2nd is a call to action from the American Heart Association (AHA) to adopt a healthier lifestyle. After all, statistics show that one in three women and one in two men are at risk for heart disease. Those are staggering statistics, but ones that can be improved by simply eating more #CLEAN foods, making home-cooked meals, achieving a healthier weight and, you guessed it, being more active. Let’s walk!

One of the greatest things about walking is that you don’t need much to do it, just a comfortable pair of shoes. And, there is no other city more scenic and entertaining for a stroll than New York City! I am always amazed by how many beautiful buildings and well-kept secrets (think hidden gardens) I discover while out for a walk in the city. But of course, having a destination always helps! Tip: Remember approximately six avenues or 20 streets equal one mile. 

Walking one mile burns an average of 100 calories, but walking has many more benefits than just calorie burn. A recent study revealed that walkers reduced their risk of heart disease by more than 9%, compared to 4.5% of runners who expended the same amount of energy. In addition to improving heart health, walking:

  • Lowers anxiety
  • Improves mood
  • Reduces the risk of dementia
  • Aids sleeping patterns
  • Lowers a woman’s stroke risk by one-fifth, new study finds
  • Regulates overall blood sugars in adults with pre-diabetes, and helps lower post-meal blood sugars for three hours or more, research found 

The AHA suggests getting at least 150 minutes of moderate exercise (i.e. walking) per week. For busy New Yorkers, feel free to divvy up your walking time into 10 or 15-minute segments throughout the week.

Get Your Walk On

Here are a few ideas to increase your walking time:

Visit MyHeartMyLife.org to learn more. Don’t forget to wear your sneakers and enjoy National Walking Day on Wednesday, April 2nd! 

Written by Alanna Cabrero, MS, RD, CDN  

Edited by Tamara Cabrero and NYHRC Team 

Originally posted on NYHRC Tumblr 

Go Nuts with Bushwick Nutrition: A Focus on Tree Nuts

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Happy Belated National Nut Day! Why am I so excited? Because nuts are something to celebrate! Nuts have shown to reduce oxidative stress and inflammation that is at the core of chronic diseases like heart disease, diabetes and cancer. Eat a handful of nuts (~1 oz) a day and keep the doctor away? That just might be the case! 

Many health benefits can be found specifically in tree nuts i.e. nuts that grow on trees. Peanuts are technically legumes (because nutrition isn’t confusing enough) that grow underground and are more closely related to soybeans, peas and lentils. This explains why some people are allergic (even deathly allergic) to peanuts and not almonds. Don’t get me wrong, tree nut allergies can be just as severe as peanut allergies, but they are much less common.

Tree nuts include almonds, hazelnuts, macadamias, pecans, pine nuts, pistachios, Brazil nuts, cashews and walnuts.

Health Nut

Nuts are a good source of protein, healthy fats, vitamin E, folate, fiber and phytochemicals. They are also filled with minerals such as magnesium, zinc and copper. One handful (~1 oz) packs a protein punch of 2-6 grams! In that same handful, and what most people are concerned about, are 160-200 calories and 13-21 grams of healthy fat. 

Cracking it Open

Nuts have been touted for their ability to improve heart health by reducing the “bad” LDL cholesterol and inching away belly fat. It has been proved that even though nuts have a significant amount of calories from fat, they are the healthy type of fat—specifically monounsaturated (MUFA) and polyunsaturated fat (PUFA)—that are heart-health protective.

Did you know that tree nuts can help manage and even prevent diabetes? The high content of healthy fats and low sugar content promotes better glucose control.

Nuts have shown a positive association with cognitive health, specifically walnuts, which contain omega-3 fatty acids. Omega-3 fatty acids have shown to reduce inflammatory markers. Some other health benefits have been associated with increased fertility, increased bone health and cancer prevention. Now that is something to chew on.

How Much Is Enough

Nuts are caloric, true! But studies show that if you replace (not add) some of your calories with nuts, they can help with weight maintenance and weight loss. The high fat and fiber content help satiation. In addition, they are fun to eat. There is much variety and each flavor is unique.

 As part of a healthy diet, 1-ounce has shown great health benefits. The USDA National Nutrient Database has an easy breakdown of 1-ounce equivalents such as 23 almonds, 7 Brazil nuts, or 48 pistachios to mention a few. As a vegetarian protein source—½ ounce of nuts or 1 tablespoon of almond butter would be considered one serving of protein.

Favorites

Absolutely! Almonds, walnuts and pistachios are my favorite.They not only have the highest amount of protein and lowest calorie range but they all have a little something special. One serving of almonds has 37% of our daily value of vitamin E. Walnuts have a good source of essential omega-3 fatty acids (Alpha-Linolenic acid- ALA). And I love pistachios as a snack. The shell forces you to slow down and enjoy!

Nutty Dish

Nuts can be a great addition to any dish. Yogurt, cereal and French toast can be garnished with nuts. Nuts can add a nice crunch to salad or pasta. Some of my favorite side dishes include nuts, for example, green beans with toasted almonds and squash with pistachios.

 A Few General Tips

  • Opt for low sodium options.
  • Store in an airtight container, like a mason jar. Putting them in the refrigerator will also extend their shelf life, because of their high fat content.   
  • If you are allergic to peanuts be careful with tree nuts. Even though they are technically not the same family, people with peanut allergies tend to have additional allergies.
  • Whether you are using the stove or the oven, toast nuts BEFORE chopping them into smaller pieces. It keeps a nice fresh taste.

What’s your favorite nut dish?

Written by Alanna Cabrero, MS, RD 

Originally posted on NYHRC Tumblr 

Nuts for Nutrition. UNL Food: Food, Nutrition & Health.  

Go Nuts for Health. Environmental Nutrition, November 2012. 

Edited by TCabrarr 

Picture from DeusXFlorida on Flickr

When In Doubt, Eat Mediterranean

Michael Pollan said: “Real food is things that your great-grandmother (or someone’s great-grandmother) would recognize.” I believe the Mediterranean diet has been shown time and time again to be a healthy, effective diet because, first and foremost, it’s based on fresh, whole ingredients. 

Among the many benefits of the Mediterranean diet, it has been considered the best anti-aging diet since some of the world’s oldest and healthiest people—mainly in Greece and other parts of the, ahem, Mediterranean—follow it. The diet is based on fatty fish, vegetables, ripe fruits, olive oil, nuts, seeds, unrefined grains, an occasional glass of red wine and minimal amounts of meat and full-fat dairy. 

Other benefits of this ageless diet are: 

  • Great for heart health! A large cohort study (PREDIMED trial) showed that adapting a Mediterranean diet*—specifically increasing extra virgin olive oil (EVOO) or mixed nuts intake—could be used as primary prevention for cardiovascular disease, showing as much as 30% of reduced incidence of major cardiovascular events among high-risk individuals. In addition, a small study showed a 9% decrease in “bad” LDL cholesterol, a risk factor for heart disease.
  • Reduces incidence of cancer, cancer mortality, Parkinson’s and Alzheimer’s diseases
  • 19% less likely to develop thinking and memory problems and better retention of mental skills
  • Fewer hot flashes and night sweats—up to 20%!
  • Anti-inflammatory, due to its high amount of monounsaturated fatty acids (MUFAs) and omega-3 fatty acids

*PREDIMED Trial: Generally, the Mediterranean diet groups consumed fatty fish 2-3 times per week, legumes 3 times per week, 4 tbsp. olive oil per day, 1 ounce of nuts each day, at least 3 servings of fruit and 2 of vegetables each day, and, for those accustomed to drinking, ~7 glasses of red wine per week.

Why does it work? The diet focuses on natural, unprocessed foods (vegetables, fruit, whole grains, beans) that often maximize the health-promoting micronutrient and antioxidant content as well as fiber content. It is high in mono and polyunsaturated fats, which are found in olive oil/avocados/pine nuts and fish/nuts, respectively. Olives are also particularly rich in polyphenols, which are very strong antioxidants. In addition, it limits saturated fat, dietary cholesterol, and sodium, which have been shown to have an increased association with heart disease, cancer and stroke, among other chronic conditions. Usually, sweets are limited to fruits and/or honey, while processed snacks and empty calories are scarce—a great recipe for decreasing diabetes and metabolic syndrome! The lifestyle component or “non-food component” of the diet, as shown in the Mediterranean Food Pyramid, encourages pairing the diet with daily exercise, mindful eating and stress management. Enjoying meals with family is also considered to be an important aspect of the diet.

How to follow it? Generally speaking, the below is a good guideline to follow.

  • Include a vegetable and/or fruit at every meal. Aim for 5 to 9 cups of fruits and vegetables a day. Think about including deep, colorful choices.
  • Always choose whole grain! Some tasty options are buckwheat, bulgur, brown rice, oats, and millet.
  • Non-meat proteins are encouraged from a variety of legumes (beans, dried peas and lentils) and eggs (anywhere from 4 to 7 per week). 
  • Olive oil is the principal source of fat: approximately 1-2 tbsp. daily, in addition to nuts and seeds (about ¼ cup).
  • Fatty fish or poultry (free-range) should be consumed 2 times per week, 3-4 ounces per portion.
  • Limit red meat (ideally lean and grass-fed) to a few times per month.
  • Limit sweets to fresh fruit and a touch of honey.
  • Consume moderate amounts of cheese and yogurt, preferably low-fat/non-fat.
  • If you drink, drink wine in moderation (optional): about 1 glass for women and 1-2 glasses for men (5 oz. per glass).
  • Flavor with herbs and spices instead of salt.
  • Slow down. Sit down at a table to eat each meal/snack.
  • Be active! Even though going to the gym usually translates as a stronger, more powerful workout, it’s important to also remain active throughout the day by taking the stairs, walking during your lunch break, or standing instead of sitting while you type!

What do you like the most about the Mediterranean diet?

Written by Alanna Cabrero, MS, RD

Originally posted on NYHRC Tumblr 

References: 
Try Mediterranean Diet to Stay Healthy. Healthy Hand.  
Mediterranean diet is a healthy choice. Kenosha News.  
Making the Mediterranean diet work in the Midwest. StarTribune. 

Edited by TCabrarr

Photo of Tuna (Yellowfin, preferred) by Evan Goldenberg on Flickr. 

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