nutrition

Instead of waiting for your #fresh #fruit to go bad, just 1) cut it up and leave it in the fridge for easy access as a healthy, quick #snack and/or 2) freeze for future use (#icepops, #smoothies, with #yogurt, #fruitcubes). #Yumyum #watermelon!!! #h…

Instead of waiting for your #fresh #fruit to go bad, just 1) cut it up and leave it in the fridge for easy access as a healthy, quick #snack and/or 2) freeze for future use (#icepops, #smoothies, with #yogurt, #fruitcubes). #Yumyum #watermelon!!! #healthy #nutrition #lazynutrition #lazynutritionist #bushwick #bushwicknutrition

What’s the best thing about #hosting a #BBQ? The #leftovers, of course :) This delicious salad is made with #grilledchicken, #cambray onions, #yellowsquash, #zucchini, #redpeppers, a little #cheddar, and a dash of #pepitas over a bed of greens…

What’s the best thing about #hosting a #BBQ? The #leftovers, of course :) This delicious salad is made with #grilledchicken, #cambray onions, #yellowsquash, #zucchini, #redpeppers, a little #cheddar, and a dash of #pepitas over a bed of greens (arugula, spinach, chard). #lazynutrition #lazynutritionist #bushwick #bushwicknutrition #easymeals #health #nutrition

Puffed Quinoa Granola

Usually, the base of my granola are old fashioned rolled oats, but I wanted to switch it up, so I used puffed quinoa. You can either purchase it or make your own. One cup of puffed quinoa has about 110 calories per cup, 3 grams of protein, 3 grams of fiber, no sugar, and a little over one serving of carb. Not bad at all! This granola can be served on top of yogurt, as a topping for whole wheat pancakes or French toast, as added crunch to peanut butter spread on toast, or on top of some frozen yogurt for dessert! It’s much lighter than oat-based granola and is also naturally gluten free!

Ingredients:

  • 3 cups puffed quinoa
  • 3 TBS olive oil
  • 2 TBS Agave nectar
  • ½ tsp salt
  • 1 tsp pumpkin spice blend
  • 1 tsp vanilla extract 
  • 2 TBS flax seeds
  • 2/3 cup of nuts- in this case I used pistachios and peanuts 
  • 8 prunes, finely chopped 

Instructions:

1. Preheat oven to 300F. 

2. Mix oil, Agave, vanilla, spices, and salt in a large bowl. 

3. Slowly add flaxseeds and puffed quinoa to the bowl. Mix well, until quinoa is fully coated. 

4. Spread out granola onto a parchment paper or baking dish and bake for 7 minutes. 

5. Stir well, add nuts and prunes, and bake for another 10 minutes or until quinoa is golden.

6. Allow to cool. 

Enjoy! 

Center for Comprehensive Wellness: Integrative Care for Pediatric Oncology Patients

So proud to work for the Center for Comprehensive Wellness within Columbia University Medical Center. It was the first integrative program in pediatric oncology that fused complementary therapies (i.e. Acupuncture, massage, meditation, yoga, nutrition, herbs, dietary supplements) within the framework of conventional care. Pretty amazing.

Scroll down to page 13 to learn more about the program, and to see a picture of one of the cutest patients I’ve ever worked with. When she saw her picture in the magazine, she yelled out…  “I’m famous!" Priceless. 

3 Strategies for Mouth-Stardom

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Did you know that our mouths are the first line of defense when it comes to protecting our immune system? We often think of cavities (tooth decay) as a surface issue, but unwanted bacteria can enter our blood stream through our mouth and potentially impact other parts of our body. We know that brushing our teeth at least twice a day, flossing and routine dental visits are imperative for oral health. But there are other amazing supplemental therapies that can help our teeth become stronger and whiter without the aches and pains of teeth whitening products or expensive price tags. One of my current favorites? Oil pulling! But I’m getting ahead of myself. First…

Tooth Decay 101

Did you know that tooth decay is largely preventable? Even so, it remains the most prevalent chronic disease in both children and adults. Dental caries (or tooth decay) is an infection, bacterial in origin, that leads to the gradual demineralization of enamel, which in turn destroys the structure of the tooth. So, what can you do?   

3 Strategies for An Awesome, Healthy Smile 

Strategy #1: Oil Pulling

Oil pulling has been used for thousands of years in Ayurvedic medicine. It involves swishing or “pulling” oil in your mouth for a period of time. Because plaque is fat soluble, the oil is able to grab hold of it and remove those unwanted bacteria and toxins. Oil acts as the perfect mouthwash! Oil pulling also naturally whitens teeth, improves gums and decreases bad breath! Some people have even seen an improvement in their skin conditions, asthma, headaches and hormone imbalances, although research is limited

How To

Swish one tablespoon of vegetable-based oil, preferably coconut, sesame or olive, in your mouth for 15-20 minutes (no exceptions). The oil will get thicker as it mixes with saliva. Spit it out in the trash can (oil can clog drains). DO NOT SWALLOW since bacteria and toxins have hopefully accumulated in the oil. Rinse well with warm water. Then brush your teeth and/or scrape your tongue (read below).

My Personal Experience

I prefer coconut oil for the taste, even though you need to heat it up a bit beforehand since it’s solid at room temperature. After a month, my teeth are noticeably whiter! And I have to say, I love using a natural product rather than mouthwash, which has up to 13 ingredients, including colorants. The biggest challenge is finding the time, but I suggest multitasking! If I do my swishing while showering or getting ready, it fits into my busy day. 

Strategy #2: Use a Tongue Cleaner or Scraper

Also taken from Ayurveda practices, this U-shaped utensil, usually made of plastic or stainless steel (I prefer steel), removes bacteria and build-up from the surface of your tongue. It is touted for preventing bad breath, helping to liven your taste buds and reduce cravings. The tongue scraper actually helps to get rid of the taste of previously eaten food, which helps reduce cravings as well as improves taste.

How To

Apply slight pressure and use the rounded cleaning edge to scrape gently down the tongue. Scrape 2-3 times a day after brushing your teeth.

Strategy #3: De-Acidify Your Mouth

What a mouthful! (Pun intended) Bacteria feeds off of fermentable carbohydrates and produces acid that leads to tooth demineralization. Fermentable carbohydrates include candy, cookies, cakes, juices, soda, sweetened coffee, chips, pretzels and even fruit. 

How To

  • Eat foods that do NOT produce acidsuch as protein-rich foods (eggs, fish, meats, poultry), vegetables, fats and sugarless gum. These foods naturally aid in the production of saliva, which helps neutralize the acidic environment, has antimicrobial properties and builds tooth enamel.
  • Avoid eating/drinking continuously. Between meals and snacks, brush your teeth, oil pull or wash out your mouth with water.
  • Combine acidifying foods with non-acidifying (alkaline) foods to help increase salivary flow.
  • Be careful with medications that cause dry mouth (400 or more!), especially the elderly who use eight medications, on average.

What are your tips for a beautiful, healthy mouth? 

Written by Alanna Cabrero, MS, RD, CDN 

Originally posted on NYHRC Tumblr 

Edited by Tamara Cabrero & NYHRC Team 

References:

Karmally, Wahida. Nutrition & Oral Health: What dietitians should know.  PPT presentation. ConAgra Foods Science Institute.

Oil Pulling: a natural and traditional way of whitening teeth and boosting oral health. Wellness Mama

Getting back up when you fall down

Working with @NYNewsgirl to help her get healthy and lean for her big day! In her article she included a revamped shopping list and some ideas on healthy breakfasts and snacks. Read more about her inspiring story. 

Response to NY Times Article: Why Nutrition Is So Confusing

Dear Gary Taubes, 

As a registered dietitian nutritionist, I work with the individual. I extrapolate my dietary recommendations from the best available research, but I also understand that each person is different; therefore success depends greatly on individualized advice. With their specific needs in mind and an expert by their side, we surpass their motivational plateau to achieve their goals, whether it’s a New Year’s resolution or a response to a life-threatening diagnosis. Nutrition has become confusing because time and again we look at only one aspect of nutrition or respond to the latest findings, instead of looking at the whole picture.  It is rarely just one change that results in success, but a mix of factors such as eating real food, eating less, taking ownership of one’s decisions, incorporating exercise, and having the necessary support system. Yes, there are gaps in nutrition research and it’s still “a learning experience in the limits of science”, but an experienced dietitian is adept at devising an individual plan that will work for their client. 

Best,

Alanna  

Olympic Nutrition: 5 Foods to Enhance Athletic Performance

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During the bitter cold winter this year, there is at least one thing to look forward to – The Winter Olympics!  Watching the Olympians may just inspire you to get off the couch and hit the gym or, better yet, step off the treadmill and hit the slopes! If you consider yourself an athlete, here are a few natural tools that could take your performance to the next level. Keep in mind, the recommendations outlined below are for those who spend at least 1 hour or more per workout doing vigorous physical activity. The suggestions won’t do much good, and could even be counterproductive for gym goers looking to merely shed a few pounds or focus on wellness. After all, these are added calories!   

Five functional foods that can enhance your athletic performance.

Beet Juice

Beets, like all fruits and vegetables, have antioxidants, fiber, and are rich in vitamins and minerals.  Recent research suggests that beets may also help improve athletic performance.  How so?  Beets are an excellent source of nitrates, which stimulates the production of nitric oxide.  Nitric oxide, also known as nitrogen monoxide, is a gas that widens blood vessels, increasing blood flow and oxygen to the skeletal muscles.  This leads to increased endurance and heightened strength.  If you want to give beets a try, world renowned sports dietitian Nancy Clark recommends 200 to 500 mL (6 to 16 oz) of beet juice or 75 mL (2.5 oz) of concentrated beet juice approximately two to three hours before an event.  You can opt for a cup of baked beets or other nitrate-rich foods such as spinach, arugula, or rhubarb.

Watermelon Juice

As our Bushwick Nutrition explored back in July 2013, watermelon contains a compound, L-citrulline that is a critical component of our new friend nitric oxide.  Similar to beet juice, watermelon juice can boost performance and relieve post workout soreness.  Research suggests that athletes can benefit from half a liter of watermelon juice post event and event training.  Watermelon is also, as the name suggests, about 90% water and lower in sugar than most juices- so it’s great for rehydrating. You can also count on a healthy dose of Vitamin A and C and even some potassium in your serving of watermelon juice. 

Dried Fruit: Prunes, Figs, Plums, or Other

Dried fruit is an oldie but a goodie.  It has been known to be an athlete’s trusted key  to a quick energy boost. Did you know that early Olympic athletes were given figs as a training food? Dried fruit keeps fresh in basically any condition so you can take it with you on long runs or keep in your gym bag for a quick snack after a workout. It’s critical to provide the body with a serving of easily digestible carbs to replenish one’s energy stores. Dried fruit provides a burst of calories but unlike processed sugary sports gels, you benefit from fiber and naturally occurring antioxidants. If you like bars over bags of dried fruit, you can try the KIND fruit and nut bar. They have no artificial ingredients and the nuts provide protein  - it’s a win win. If fiber bothers you, make sure to eat prunes and dried fruit only after your workout, or try lower fiber alternatives such as dried mango, orange slices, or apples.  

Sodium Bicarbonate

Does anyone remember this from their high school chemistry class?  Sodium bicarbonate acts as a buffer of lactic acid, the compound that makes your muscles burn while exercising.  Sodium bicarbonate can slow down the build up of lactic acid in the blood leading to improved performance in high intensity interval training (HITT) lasting about one to three minutes. You can find sodium bicarbonate in a capsule form just read the ingredient list to make sure there are few ingredients and none that you cannot pronounce.  

Chia Seeds

Touted as one of the “it” foods of 2013, chia seeds are a super natural food. The seeds contain nutrients like omega-3 fatty acids (healthy fats), antioxidants, protein, iron, and can absorb up to 10 times their weight in water, which make them great for hydration! In Mexico, both the Aztecs (fiercest warriors) and the Tarahumara Indians (barefoot marathoners of their time), used chia seeds as a staple in their diet. NFL players have also been known to use them for their intense training! Chia seeds are great for energy and a healthy digestion. Just be forewarned that when combined in water, as the recipe below entails, they get a little gelatinous, not necessarily a bad thing but be ready for some texture.

Chia Lemonade

  • ¼ cup of freshly squeezed lemon or lime juice (~ 2)
  • ¼ cup maple syrup grade B or Agave nectar
  • 4 cups water
  • 2 tablespoons chia seeds

Directions: Combine lemon juice, sweetener, and water in a large pitcher. Once well combined, add chia seeds and let mixture sit for at least 30 minutes, so the chia seeds plump up. Serve and enjoy!

Serves 5 cups. Per cup: 80 calories, 3 grams of protein.

Intensive physical activity is very demanding on the body.  To make sure you are getting all the nutrients you need to maximize your performance and decrease recovery time while keeping your body healthy, contact me and set up your 10-minute complimentary phone session! 

Co-Written by Debi Zvi, RD, CDN Debi Zvi RD, CDN and Alanna Cabrero, MS, RD, CDN nutrition@nyhrc.com. Photographed by Alanna Cabrero

Edited by Tamara Cabrero

Originally posted on NYHRC Tumblr 

Keep The Weight Off For Good

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It’s no great secret that we can be pretty hard on ourselves. The wave of guilt that sinks in when we skip a workout or give into our sweet craving can be just as toxic to our health as the cupcake that started that downward spiral. Studies have shown that the feeling of guilt after consuming those “forbidden foods” can cause people to gain even more weight! Let go of the guilt.

The thing is, we all slip sometimes, but we don’t have to unravel or beat ourselves up over it. In fact, it can be good to indulge in a sweet now and then as long as it feels like a treat and not the beginnings of a bad habit. Enjoyment of food is essential for healthy, happy living.  And if you take the time to enjoy your food you are less likely to overeat.

I have never had a client that didn’t “fall off the wagon”, so to speak. Hey, cupcakes happen. My advice is to savor that treat and then hit the reset button. Don’t let choosing a cozy movie night over a trip to the gym stretch into a week on the couch, or that one slice of pizza lead to a bucket of wings. You can always fix it at the next meal!

Tips To Keep The Weight Off

Diets have an expiration date. The word implies a beginning and end, which is why they don’t work. Losing weight and keeping it off requires a lifestyle change, including healthier food and healthier behaviors. The real secret to keeping the weight off is replacing bad habits with good ones. Once you realize and accept that and once you find the fun in keeping fit, you won’t have to worry about backsliding ever again. A few ways to make sure you don’t gain the weight back:

1)    Track your habits. Despite our best intentions, it is surprisingly easy to be dishonest with ourselves about our behaviors. I don’t eat that many carbs. I go to the gym almost every day. Do you really? Keeping a food diary, monitoring your weight once a week and keeping a workout schedule will help you avoid those extra pounds from creeping up. One of my favorite tracking tools are MyFitnessPal, LoseIt, and SparkPeople.

2)    Slow down and chew your food. Most of us can feel completely satisfied eating 20% less food than we normally do; the problem is how to naturally stop ourselves? By chewing more! A recent study showed that by chewing your food more (double what you normally chew), participants ate 15% less. I recommend chewing your food 15-20 times per bite. I love this trick, because there is no deprivation required! 

3)    Promote healthy bacteria in your gut! Preliminary research has shown that eating a variety of fruits, vegetables, and probiotic-rich foods (yogurt, kefir, kimchee, pickles, miso) encourages microbes associated with leanness to quickly become incorporated in the gut actually helping you lose weight (or become leaner). A diet high in saturated fat and low in fruits and veggies does exactly the opposite. 

4)    Get your zzzz’s. Too little sleep (less than 7 hours) has been associated with weight gain. Getting enough sleep helps restore energy, regulate necessary hormones and helps us make better choices throughout the day. It shouldn’t come as a surprise that, after a poor night’s sleep, all you want is a quick sugary pick me up… 

5)    Work with a Registered Dietitian. Like me! Woot woot! We can help you come up with an individualized plan that works for your needs and around your schedule so you can finally say goodbye to that excess weight for good.  Dietitians can also answer your nutrition questions and dispel food myths using evidence-based practices.

6)    Be active. It is imperative to do some form of exercise to maintain weight loss and increase lean muscle. Stick to something that you enjoy doing and be consistent. The American Heart Association recommends at least 150 minutes per week; whether you want to work out 30 minutes 5 times a week or 50 minutes 3 times a week is up to you. 

How are you going to keep the weight off in 2014?

Co-written by Alanna Cabrero, MS, RD and Tamara Cabrero

Originally posted on NYHRC Tumblr 

Juicing vs. Blending 101
Juice bars are the latest of health trends to take the city by storm. It seems like every New Yorkcorner is sprouting a juice bar these days. Between Juice Generation, Juice Press,Organic Avenue, Liqueteria, The Butcher’s Da…

Juicing vs. Blending 101

Juice bars are the latest of health trends to take the city by storm. It seems like every New Yorkcorner is sprouting a juice bar these days. Between Juice Generation, Juice Press,Organic Avenue, Liqueteria, The Butcher’s Daughter and others, this trend is becoming impossible to ignore. 

Here is the breakdown: 

Juicing:

Extracting the juice of the fruit removes most of the fiber as well as some nutrients such as antioxidants, protein, and essential fatty acids. Fruit juice has been touted for lowering risk of cancer and Alzheimer’s, helping with weight loss, providing a glow to skin, and aiding with detoxification. Experts believe that this concentrated form of nutrition makes vitamins, minerals, and enzymes easier for the body to absorb, although there is little scientific evidence to support this belief.

Pros

  • Requires minimal effort to digest, therefore providing quick delivery of nutrients to the blood stream and giving the digestive system a break.
  • Is a helpful way to increase intake of fruits and vegetables for people who do not consume enough on a daily basis, which is most people!
  • Is useful for people sensitive to fiber (especially insoluble fiber that acts as a “mild laxative”) since most fiber is left out.

Cons

  • Removes most of the fiber (except some soluble fiber) and 10-20% of the antioxidants.
  • Allows fast delivery of sugars to the blood stream, drastically affecting blood sugar levels, and is therefore not recommended for diabetics or those at higher risk of developing diabetes.
  • Is not usually satisfying as a meal or snack.
  • Juicers are expensive, ranging anywhere from $200 - $500 dollars, and readymade juices can cost anywhere from $6 - $12 for a 16 oz juice! 
  • Is time consuming to prepare and typically involves extensive cleanup time.

Blending:

Blending or emulsifying uses the whole fruit or vegetable, along with some liquid, to form a puree. You get everything the whole food has to offer including vitamins, minerals, enzymes, proteins, essential fatty acids, antioxidants and fiber.

Fiber has been proven to reduce the risk of CVD, stroke, hypertension, diabetes, obesity and certain gastrointestinal disorders (reflux, ulcers, constipation, etc). Higher intake improves total and LDL cholesterol, blood glucose, and insulin sensitivity both in children and adults. Most people consume less than 50% of their recommended fiber quantity!

Pros

  • Expedites delivery of nutrients to the blood stream without significantly spiking blood sugars because of the natural fiber content.
  • Requires only a small amount of digestion, giving the digestive system a break.
  • Makes more nutrients available to the body because the whole plant is being consumed. For example, vegetable and fruit skins contain some of the highest concentrations of nutrients.
  • Blenders, even including new machines like NutriBullet, only cost between $20 - $120,
  • Allows for faster preparation and easier cleanup than juicing.

Cons

  • Can cause bloating and gas, especially if you are sensitive to fiber or not accustomed to much fiber in your diet.
  • Can make taste and texture difficult to manipulate.  
  • Might decrease naturally-occurring enzymes because some blenders create too much heat if left to blend for too long. 

Whether blended or juiced, a liquid diet is NOT usually a balanced diet. Fruits and vegetables have little to no protein or fat, and therefore should not be your sole source of nutrition. I would not follow a strictly liquid diet for more than 2-3 days, maximum!

In my opinion, blending is higher in nutrition and a more efficient source of energy. In addition, it doesn’t spike blood sugars so drastically and helps increase fiber intake, which has been chronically low across all ages. 

Bottom line: juicing or blending can be a part of a healthy diet if followed in moderation. Indulge in an 8-oz juice or smoothie when you have a sweet craving or make it a part of your mid-morning or afternoon snack. Even better, replace your sweetened beverage (coffee, energy drink, soda) with a small juice or smoothie.

Stay tuned for Part II!

Originally posted on NYHRC Tumblr 

Written by Alanna Cabrero, MS, RD

References:
Juicing: Your Key to Radiant Health. Mercola 
To juice or to blend? NutriBullet Blog
AndersonJW, Baird P, et al. Health benefits of dietary fiber. Nutrition Reviews 2009. The Pros And Cons Of Juicing. Food Republic

Edited by TCabrarr