Tackling Temptation and Eating Healthy: Metro

I’ve been working with Amanda for a little less than a month. Not only has she been able to lose 15.5 pounds in this short time, she has included more home-cooked meals into her diet, started eating better snacks, and has followed a very consistent exercise regimen, among other accomplishments.

But like any dietary or lifestyle change (exercise, sleeping more, fostering good relationships, etc), it takes a lot of time and effort. As she describes in this weeks Metro article, temptation is everywhere in NYC.

So, what do you do? I suggest you click and learn from her awesome journey. Go Amanda!

7 Cold-Stomping Remedies

I love New York, but it can be hard to appreciate the amazing allure of the city at this time of year when it’s cold, dreary, and just plain slushy. The subway echoes with the sounds of sniffling, coughing and sneezing, and the common cold seems to lurk around every corner. A cold, like the flu, is viral and therefore resistant to antibiotics. But unlike the flu, which is a much more serious concern, the common cold is usually pretty mild, lasting between 7 to 10 days. That said, it shouldn’t be trivialized because it is the leading cause of doctor’s visits, sick days, and can put a real damper on your quality of life.

Since we are still at the peak of the cold and flu season (I know, I know, will it never end?), it’s a perfect time to talk about ways to prevent the common cold from occurring in the first place.

#1. Get your zzzzz time. Back in April, the Bushwick Nutrition blog looked into sleep for weight control. Not surprisingly, sleep has even more benefits as people who do not get enough sleep (less than 7 hours), are 3 to 5 times more likely to develop a cold. This makes total sense since sleep is an important predictor of immunity. So make sure to put sleep as your number one priority during these cold months!

#2. Eat more fresh garlic. Garlic is a popular folk remedy but recent studies have shown that eating garlic can boost the number of T-cells in the bloodstream, which play a vital role in strengthening the immune system and fighting viruses like the common cold. Tip: Garlic must be fresh. as the active ingredient is destroyed within an hour or so after smashing. Compress, smash, or juice/blend the garlic to maximize benefits. Try Raquel’s, owner of Pitanga Juice, remedy of fresh garlic, raw honey, cayenne pepper, and lemon (see pic). Talk about a serious immune boost! Tip: For easier digestion, mix the above with a little aloe vera juice.

#3. Hydrate! Not only do liquids prevent dehydration, but hot liquids relieve nasal congestion, soothe inflammation in the nose and throat area, and keep the gut moving. You want to aid your immune system by helping it work better especially during these dry months, and water forms a part of every cell in the body! Try elderberry or herbal teas with honey and lime. 

#4. Get your green on. Juicing or blending can be a great way to incorporate amazing greens like kale, bok choy, and arugula (to name a few) into your diet. They are naturally high in vitamins A and C that help keep your immune system strong, while also aiding with inflammation. Note: Taking large doses of vitamin C has NOT proven to help combat a cold. That said, it is beneficial to meet your daily needs – about 75 to 90mg a day (a little different than the 1000mg megadoses!).

#5. Keep your gut healthy with pro/prebiotic rich food sources. The gut plays a huge role in keeping your immune system strong. After all, 70% of immune cells are found in the gut! Therefore, eating foods like Greek yogurt, kefir, kombucha, sauerkraut, miso, and sourdough bread, which all have “good bacteria”, as well as prebiotic food sources that feed the healthy bacteria, like whole grains, bananas, artichokes, onions and leeks, will only make you stronger.

#6. Mushrooms are the immune system cheerleaders. Mushrooms are antiviral and antibacterial. They also encourage your immune cells to multiply. Reishi mushrooms are particularly beneficial for respiratory conditions, so eat up!

#7. Work it out. Chronic stress suppresses the immune cells and exercise is a great de-stressor. By exercising regularly you are not only helping your heart, your metabolism and your digestion, but you are also helping your immune system do a better job! A study in the Medicine & Science in Sports & Exercise showed that people who engaged in regular to moderate activity lowered their risk of flu by 33%! That said- if you are already feeling sick, skip the workout and save your energy. 

How do you keep the common cold at bay?

Written by Alanna Cabrero, MS, RD, CDN 

Photographed by Pitanga Juice. 

Edited by Tamara Cabrero & NYHRC Team 

Wrote a piece for the Fresh Direct Blog! February is Heart Health Month, so the NYHRC nutrition team decided to write about all the reasons why the Mediterranean Diet fits the bill for a healthy heart. Read more on why I Heart the Mediterranean Diet. 

Getting back up when you fall down

The clumsiest woman in America takes a Zumba class. Epic fail. Also: You are what you eat.

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  

Featured in Max Sports & Fitness. Awesome tips on how to make your weight loss plans for 2014 stick including a positive attitude, a plan, patience, and accident forgiveness (a plan of action for when that guilty feeling sets in after you make a “mistake” on your health journey). Read more and don’t forget to like! 

Olympic Nutrition: 5 Foods to Enhance Athletic Performance

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 

Fashion Forward Veggies

The last time I went to the supermarket I was astonished to find they were out of broccoli. Then my colleague shared that she had to go to three different supermarkets to find kale. It seems that vegetables have become more popular than ever. With the organic industry boom, community supported agriculture on the rise, and locally sourced foods and farmer’s markets popping up left and right, eating healthy couldn’t be more exciting and accessible. As a foodie who believes that all whole foods are super foods, I absolutely love that vegetables are finally enjoying the spotlight.

Variety is the key to a healthy diet, not only because different foods have unique nutritional properties, but also because it is the best way to avoid the health halo in which we risk turning something we love into something we can’t stand.  These fashionable and varying veggies make it much easier to say “Don’t forget to eat your veggies, they’re delicious!” without any irony. 

Behold Cruciferous Vegetables

Broccoli, cauliflower, kale, arugula, bok choy and cabbage are popular examples of cruciferous vegetables. These veggies are super rich in nutrients including several phytochemicals; vitamins C, E, and K; folate; and minerals. They are naturally low in calories, carbs and are low on the glycemic index. They are also a great source of fiber! Animal studies have shown that cruciferous vegetables have active compounds that are generally believed to inhibit the development of cancer (specifically bladder, breast, colon, liver, lung and stomach).  Incorporating at least six cups raw or three cups cooked cruciferous veggies into your daily diet is linked to lowered cancer risk, protects against mental decline, and improved heart, bone and eye health! 

With a cred list like that, you can’t go wrong loading up on cruciferous vegetables.  But how can you add these delicious foods to your recipe repertoire?  

Tip 1: Clean you veggies, especially leafy cruciferous greens like kale. Always practice proper food safety even with vegetables.

Tip 2: Steam, sauté or stir-fry to maintain some of the beneficial nutrients, specifically water-soluble vitamins such as folate (vitamin B). 

Tip 3: Use aromatic flavors such as garlic, onion and herbs to create tasty low-calorie side dishes.

Cooking Ideas 

Arugula: Use in salads, on pizza, with pasta, in a sandwich or Panini, with eggs and in quiches. Try the arugula pesto from Blog Lovin. 

Cauliflower: Add pureed cauliflower to basically anything and add nutritional value without changing the flavor. This is a great trick not only for you but also for kids!  Add to mac and cheese, pizza dough, cookie dough, mashed potatoes and bean dip. Join the caulimania and enjoy the roasted buffalo cauliflower bites from Clean and Delicious. 

Kale: Use in soups, pesto, salads, smoothies, veggie burgers, wontons, savory pastries, pastas and in burritos. Try this awesome kale and roasted squash quinoa salad from Eating Clean Recipes. Great for every meal! 

How are you going to incorporate cruciferous veggies in your diet? 

Originally posted on NYHRC Tumblr 

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

Edited by Tamara Cabrero & NYHRC Team 

Picture from BlogLovin, Eating Clean Recipes, and 123rf on Flickr. 

Pulp It Up!

Since Bushwick Nutrition covered the pros and cons of juicing in the July 2013 Juicing Vs Blending 101 post, the juicing craze has only picked up momentum. Even those who notoriously avoided the kitchen have jumped on the juicing bandwagon, whipping up creative combinations that are bursting with flavor and nutritional value. Let’s squeeze out even more nutritional benefits from this juicing addiction. Did you know you can use the power packed pulp?

Pulp Facts, Not Fiction

In case you have yet to tango with a juicer yourself, let me explain the basics.When you juice fruits, veggies, or other, your juicer separates the juice (extract) into one container and the fiber (or pulp) into another. Most people who juice tend to throw away this pulp. It’s true that much of the vitamins, minerals, and antioxidants are in the juice, but there are actually nutrients left in the pulp, not to mention all the great fiber. As a Registered Dietitian,I am extremely pro-fiber and hate to see such rich pulp go to waste when there are so many exciting ways to use this secret source of nutritional power. Throwing the pulp away is an even more perplexing phenomenon because most people only get 50% of their recommended daily allowance of fiber!

For people who have difficulty digesting fiber, juicing may be their only option. But for most people, fiber is essential. Research suggests that fiber reduces the risk of CVD, stroke, hypertension, diabetes, obesity and certain gastrointestinal disorders (constipation, reflux, ulcers,). In addition, it improves cholesterol levels, such as total cholesterol and LDL (Lethal) cholesterol. Fiber is also imperative in the management of blood sugar and insulin sensitivity, making it a great nutrient for people with diabetes or those who are at risk for developing diabetes.  And of course, fiber helps us feel full for a longer period of time, contributing to a healthy body weight. 

So in order to take advantage of this excess fiber, while reducing waste and getting our green on, here are ways to use the pulp. Let’s pulp it up! 

Consider that fruit-based pulp lends itself to sweet recipes while vegetable-based pulp makes for better savory dishes. Adding pulp to any of the recipe ideas below adds quick nutritional properties, taste and texture to any meal or snack.

Fruit-Based Recipe Ideas

• Smoothies
• Pancakes
• Pulp-cicles
• Pulp-cubes
• Bread  
• Jam
• Muffins

Veggie-Based Recipe Ideas

• Pasta Sauce
• Guacamole
• Soups
• Stews
• Salads
• Tacos
• Quesadillas
• Savory Bread
• Mac & Cheese
• Cream Cheese
• Veggie Burgers
• Rice Pilaf
• Casseroles

It is incredible how many recipes are available online with pulp as a primary ingredient. And it makes sense! You get twice the value for your buck, twice the nutrition and fiber and the satisfaction of minimizing unnecessary waste. Try out the simple recipe below and embrace the power of pulp! 

Juice Pulp Bread Adapted from The Fresh Beet

• 2 cups pulp (in this case, carrots, beets, and ginger)
• 1 ½ cups whole wheat flour
• ½ cup of canola or coconut oil
• ½ cup honey or Agave nectar
• 2 eggs, beaten
• 1 teaspoon vanilla
• ½ cup nuts, chopped
• ½ cup raisins or cranberries, no added sugars (optional)
• ½ teaspoon nutmeg or clove
• 1 ½ teaspoons cinnamon
• ½ teaspoon baking soda
• ½ teaspoon baking powder
• ½ teaspoon salt

1. Beat together oil and honey, then add eggs, vanilla and pulp.

2. Sift dry ingredients and add to pulp mixture.

3. Add nuts last.

4. Bake in a greased 9″loaf pan at 350 F for 50 to 60 minutes.

There are endless opportunities to use pulp in recipes. Have you tried using pulp? 

Written and photographed by Alanna Cabrero, MS, RD

Originally posted at NYHRC Tumblr 

Edited by Tamara Cabrero & NYHRC Team 

Declutter to Destress

A New Year brings the opportunity for a fresh start, not only in regards to our health but also our environment.  Take a look around your home; is it just overflowing with stuff? As New Yorkers, we know the value of real estate so why do we fill it up with clutter?  Here are a few decluttering techniques that will help you destress for the New Year.

Start in the kitchen! 

• Go by the expiration date, not the sell by date to decide whether or not to toss those goods.  The sell by date is a marker for grocers to keep track of their perishable inventory and the expiration date is for you to know when it might be time to discard an item.
• Did you know that spices lose their flavor over time? Because many spices contain essential oils, they can also go rancid. 
• Next clean out your fridge – out with the mold and in with the new! Just remember to keep the refrigerator door closed as much as possible in order to preserve energy and retain the cool air that promotes food safety.
• Now that you’ve created some space, rearrange your kitchen for a more fluid cooking experience. Are your measuring tools easily accessible? This will help with portion control. When it’s time to restock your fridge and pantry, make sure to store the fruits and crudités front and center, and hide the junk food in hard to reach places.  If you have to get out your step stool to get those cookies you are more likely to opt for the easy to reach fresh berries. 
• Want to really save space and reach your health goals, do away with all bottled and canned single serve beverages like soda and juice and fill up that Brita with all natural zero calorie water. 

Small changes like these can make a big difference in influencing better choices. Consider how much more likely you’ll be to make a home-cooked meal versus ordering in (again) if your kitchen is clean, orderly and chock full of delicious natural foods. 

Most people make New Year’s resolutions about their future selves but hang on to the past by hoarding clothing they haven’t been able to fit into since high school, which is-let’s be honest-kind of cruel. In The Happiness Project, by Gretchen Rubin, the author started her happiness journey by giving away all those clothes that made her morning dressing routine such a headache! Separate your clothing into three categories: keep, donate, and toss.  Keep anything that makes you feel great, donate anything that is way too small or way too big, inappropriate for your lifestyle, or that you have not worn in over one year.  Holding on to clothing that is either way too big or way too small can really mess with our minds, “Maybe one day I will fit back into my jeans from high school”, “Maybe I will gain all the weight back and need my larger clothing”.  Do away with those clothes and mind games.  Take a look at your workout wardrobe.  Do you have holes in your sneakers, tears in those running pants- it might be time to say good-bye.  And for upcyclers, you can turn clothing from the toss pile into cleaning rags.  

Isn’t this liberating? Up for more? Here are a few other areas that could use a nice decluttering: your inbox (email and mail), book shelves, bathroom, work space, tools, cabinets and storage space.  Whenever possible, donate rather than toss. 

Declutering not only frees up your space but also your mind, allowing you to focus and devote energy to the goals you want to achieve in the New Year. Without stuff that just gets in the way, you will be better able to assess and plan for your next challenge. Free your mind and your body! 

Co-Written by Debi Zvi RD, CDN & Alanna Cabrero, RD, CDN

Photographed by Debi Zvi 

Edited by the Tamara Cabrero 

Great news to start the new year: Bushwick Daily, an online magazine in my home-base in Brooklyn, featured Bushwick Nutrition as part of its Health & Happiness Guide! Read through all the great ideas and don’t forget to like ;)
Happy 2014! 

Keep The Weight Off For Good

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 

2014 Food & Fitness Trends!

Getting fit, losing weight and feeling great are always top priorities for the New Year. How we achieve these goals is constantly evolving to fit our busy, eclectic lifestyles. 

Here are a few of the top food and fitness trends for 2014!

Clean Eating. I don’t mean practicing food safety like washing your greens, the idea behind Clean Eating is to eat foods in their “whole” state. With increased awareness of frankenfood (GMOs) or fake foods, people are paying more attention to what they put in their bodies rather than just looking at calories and grams of fat. This means staying away from processed/refined foods and additives like artificial chemicals (i.e. artificial sweeteners), flavors and preservatives. Next time you have a meal, ask yourself: Is this food or foodstuff? 

Farm-to-Table. Following in the footsteps of the clean eating approach, choosing cleaner, sustainable, exotic meats (like goat and rabbit that come from small-scale producers) as well as seasonal produce from local farmers offers a new feel-good approach to eating. A few of my favorite farm-to-table restaurants in NYC are Rosemary’s (don’t forget to visit the rooftop garden that supplies their kitchen!), Roberta’s in Bushwick, Brooklyn (where I had my wedding reception—oh yeah, ahead of the trend!) and Blue Hill NY (you can also visit their farm).

Promoting Healthy Gut Bacteria. It’s just not enough to take away foods that may be bad for your gut, i.e. the Standard American Diet (appropriately called SAD); we also have to promote a happy gut. The hundreds of trillions of bacteria (or lack thereof) may predispose us to obesity and a whole range of inflammatory chronic diseases including metabolic syndrome, cardiovascular disease, obesity, Type 2 diabetes and perhaps cancer. Eating foods high in fiber such as whole grains, vegetables, fruit (not just supplements), fermented sauerkraut, kimchi, miso, yogurt, kombucha and kefir increase our microbial diversity and keep our gut healthy.

Egg Yolks Are Back! Woohoo! Blood cholesterol (aka having high cholesterol) is strongly affected by saturated fat, but not so much by dietary cholesterol. So, unless you are at particularly high risk for cardiovascular disease, there is no need to shun the egg yolk! This awesome whole food is loaded with choline associated with brain health; lutein and zeaxanthin two antioxidants particularly great for eye health and vitamin D, a vitamin that most Americans highly lack.

Fishy Fish. I get it; most people have a love hate relationship with anchovies and sardines. But there is no denying these fish are really good for you. They are extremely high in omega-3 fatty acids, amazing for your skin, hair and heart. In addition, they are chockfull of calcium and vitamin D. They are also on the bottom of the seafood chain, so they are naturally low in mercury and PCBs. If you are interested in the canned fish experience, check out Maiden Lane in the East Village. If you’re not sure what to order, try their excellent fish board!

Cauliflower & Brussels Sprouts. I will be talking more about these amazing vegetables in later posts, but for now, all I can say is—eat them. These cruciferous super vegetables are incredibly beneficial to your health, versatile and go well with just about anything.

Express Workouts. High intensity interval training (HIIT) involves short bursts of exercise with brief recovery breaks. Jenn Hamlin, a group fitness instructor at NYHRC, describes Tabata, a specific form of HIIT, as the perfect New York workout. “It enhances your athletic performance activating both the aerobic and anaerobic energy systems and spikes your caloric expenditure while decreases body fat in the shortest amount of time!” It’s an efficient method of training that still gives you time to grab lunch. 

Corporate Wellness. Ask about Worker Incentive Programs. These are part of employer-based health promotion programming and health care benefits. They are becoming very popular and many businesses offer them. Imagine how quickly you would achieve your goals if you also paired it with nutrition counseling!

What trend are you looking forward to trying out in 2014?

Written by Alanna Cabrero, MS, RD, CDN  

References:

Fitness Trends 2014: 20 Popular Workouts For The Year Ahead. Huffpost Living. 

2014 Nutrition trends and their nutrition benefits. Rachel Begun.  

The Top 8 Healthy Food Trends for 2014. Wake Up World. 

10 Fitness and Wellness Trends of 2014. Well+Good’s

Fitness trends 2014: Zumba not the HIIT the trendspotters thought 

Exciting new fitness trends are making workouts easier. The Wellness Advisor, Fall 2013/ Winter 2014.

Edited by Tamara Cabrero 

Originally posted on NYHRC Tumblr 

Holiday Granola & Healthy Gift Ideas

Instead of joining the December feeding frenzy, consider changing your gift ideas. In my view, the best gifts are the ones that benefit the receiver! The best part of all is that many of these gift ideas are New York City based. Don’t you love this city?!

Make your own granola and give it away in fancy mason jars. This particular recipe is not only festive (red & green!), but high in antioxidant content from the cranberries, flaxseeds, and sunflower seeds (“pepitas”). It’s also incredible satisfying because of it’s good sources of healthy fat. See recipe below!

The gift of chocolate. The worlds greatest chocolate made right here in Brooklyn! Check out Mast Brothers factory in Williamsburg or the fanciest 72% dark chocolate bars in town at Cacao Prieto in Red Hook. Two ounces of dark chocolate (at least 70% cocoa) provides 200mg of antioxidant-rich flavonols associated with cardiovascular health! Reason enough to make the trip. 

Pitanga Juice’s motto is Happiness! Find happiness in their delicious array of juices, smoothies, raw food, and balanced cleanses. Owner, Raquel, includes exotic fruits and vegetables from Brazil, her home country. Read more about juicing versus blending here. 

Filling Station is a unique shop located in Chelsea Market. They specialize in extra virgin olive oils (EVOO), balsamic vinegars, and exotic salts, to mention a few. The best part is that the company encourages customers to reuse and refill their bottles and jars in order to receive a 10% discount. My favorites are black cherry vinegar, black truffle sea salt, and chipotle olive oil. Environmentally friendly and delicious!

Beautiful gift sets from Spice & Tease. You can mix and match any spice or tea to your liking.

Fitbit is a great way to monitor steps, distance, calories burned, and sleep quality. Their catch phrase? Make fitness a lifestyle. Amen. 

Looking for an ergonomic, BPA/BPS-free water bottle? Look no more. LifeFactory water bottle is the way to go. 

Brooklyn Slate Co. sell amazing pieces of black and red slate from the Vermont and New York Slate Valley. These pieces are handpicked to make cheese boards and coasters from one of the most durable, naturally occurring stones readily available. 

If you are interested in a balanced, funny, and informational (but not boring) scientifically-based book on weight loss, buy Foodist. I’ve read a lot of books on nutrition, and this one really spoke to me. I also loved the non-extreme approach to healthy eating. Enjoy! 

Gift Certificates. Show you care by gifting certificates to a session with a registered dietitian! Hint hint… ;)

Holiday Granola

Ingredients:

• 1 cup rolled oats
• 2 tbsp olive oil
• 2 ½ tbsp honey
• 2 tbsp flax seeds
• ¼ cup sunflower seeds
• ¼ cup cranberries
• ½ tsp vanilla extract
• ½ tsp salt
• ½ tsp clove

Instructions:

• Preheat oven to 300F.
• Mix oil, honey, vanilla, clove, and salt in a large bowl.
• Slowly add flaxseeds and oats to the bowl. Mix well, until oats are fully coated.
• Spread out granola onto a parchment paper or baking dish and bake for 10 minutes.
• Stir well, add seeds and cranberries, and bake for another 8-10 minutes or until oats are golden.
• Allow to cool.

 Happy gifting! Alanna

What are some of your healthy gift ideas?

Written by Alanna Cabrero, MS, RD, CDN

Give Thanks for Healthy Holiday Swaps!

Thanksgiving is generally accepted as the “all-you-can-eat-holiday”. Research has shown that people eat up to 3,000 calories just at dinner. That means the average person eats around 4,500-5,000 calories on Turkey Day alone! This is a huge jump from our average recommended intake of 2,000 calories per day.  

It would be unrealistic and unfair to expect you to avoid all the Thanksgiving goodies this delicious holiday has to offer. But don’t blow a years worth of hard work on just one day. Luckily, there are simple and tasty ways to have your cake and eat it, too!

One easy trick to avoid overeating is to modify your menu without sacrificing any of the flavors. I found a few amazing recipes that have been tweaked to reduce calories from sugar and fat, the main culprits during this, and most, holidays.

Recipe 1: Choose raw cranberry sauce, which is naturally high in antioxidants and low in added sugars. I am not going to lie, the raw cranberry is definitely more tart than canned cranberry sauce, but if you give it a chance you’ll find that it’s a delicious combination with succulent turkey.

• 1 cup of fresh cranberries
• 1 orange
• 1 tpsp of honey
• Orange zest

Directions: Soak 1 cup of cranberries with squeezed orange overnight. Blend ¾ of the cup with honey until smooth. Add the rest of the cranberries (sliced) and orange zest.

Recipe 2: Eat mashed cauliflower instead of mashed potatoes. Cauliflower is naturally low in calories, high in fiber, and has almost 100% of vitamin C in one small cup. Swapping out potatoes for cauliflower reduces the calories by more than half! Now that’s something to be thankful for! Recipe adapted from The Detoxinista. 

• 2 medium-sized head of cauliflower, chopped into florets (about 3 pounds)
• 2 tbsp of olive oil
• 1 tbsp fresh chives, chopped
• 1 tsp fresh thyme leaves
• Salt and pepper, to taste

Directions: Boil cauliflower for about 5 minutes, until fork tender. Drain the cauliflower and place in a blender. Make sure to drain well. Add other ingredients and puree until desired texture.

Recipe 3: Eat caramelized onion and mushroom gravy instead of giblet gravy, which is high in saturated fat and sodium and is not heart-friendly. Mushrooms are a great addition to any meal because they possess amazing anti-inflammatory properties and taste delicious! Recipe adapted from Fitness Magazine.

• 2 large onions (white or yellow)
• 1 cup of sliced button mushrooms 
• 1 cup of low sodium, vegetarian or meat broth
• 1 tbsp olive oil
• 2 tbsp all purpose flour
• 1 tsp of fresh rosemary or thyme
• Salt & pepper, to taste

Directions: Heat oil in a nonstick skillet over medium heat. Add onions and a pinch of salt. Stir occasionally for 8-10 minutes until golden brown. Chill onions before blending. In a blender, puree all ingredients, except mushrooms, until smooth. Pour into a small saucepan. Bring just to a boil and add mushrooms. Lower heat to medium and cook for 5-8 minutes. Season to taste.

Recipe 4: Opt for pumpkin bread instead of cornbread. Pumpkin is naturally high in vitamin C, vitamin A, and a good source of fiber. It has great immune boosting qualities and is good for heart health. Recipe adapted from Clean Program Blog. 

• 1 15oz can pumpkin, no added sugar or sodium  
•  4 tablespoons melted coconut or canola oil
• 1 ¾ cups whole grain flour
• ¾ cup brown sugar (granules)
• ¼ cup agave nectar
• ½ tsp baking powder
• ½ tsp sea salt
• 1 tsp vanilla extract

Directions: Preheat oven to 325. Mix dry ingredients together in a large bowl. Add the pumpkin, Agave nectar and vanilla. If you need to melt the coconut oil, microwave for 20 seconds or until softened. Pour melted oil into the mixture. Stir everything to fully combine. Pour into greased (with coconut oil) bread pan (5x9 inch) and cook for 30 minutes.

Want to learn more delicious recipe substitutions for the upcoming holidays? Be sure not to miss our Holiday Eating Survival Kit seminar on Monday, December 9^th at our New York Health & Racquet Club 23^rd street location.

Wishing you a happy and healthy Thanksgiving!

Written and photographed by Alanna Cabrero, MS, RD 

 Edited by TCabrarr 

Your Wake-Up Call: A Look At Prediabetes

In 2012, the American Diabetes Association launched a socially focused initiative for American Diabetes Month to demonstrate the impact diabetes has on adults and children across the country.

 Once diagnosed, diabetes does not go away. It is important to understand that you will live with it every day. There are 26 million people living with diabetes in the United States. What is even more staggering is that there are three times that number—about 79 million Americans—with prediabetes. Prediabetes isa condition that puts you at higher risk for developing type 2 diabetes later in life; it reveals that the sugar in your blood is higher than normal, but not necessarily high enough to be called diabetes. It is also known as impaired fasting glucose (IFG) or impaired glucose tolerance (IGT). 

Prediabetes is a wake up call and your final warning. If you make the necessary changes to your diet and lifestyle, you CAN put your prediabetes into remission. A large, multi-center study entitled Diabetes Prevention Program (DPP) has demonstrated that type 2 diabetes can be delayed through diet and lifestyle changes alone. 

 The Harsh Truth about Diabetes

• It puts you at higher risk for heart disease. Two out of three people with diabetes die from heart disease or stroke.
• Diabetes is the leading cause of kidney failure and new cases of blindness among adults.
• It is expensive! The average medical expenditure among people with diabetes is 2.3 times higher than those without the disease.

Know Your Numbers

My best advice for early detection and prevention is to take the ADA Risk Test. It only takes two minutes and is highly effective. If it determines you are, in fact, at higher risk, follow up with your health-care provider today! If you are overweight, have family members with diabetes or are over 45 years of age, you should check these numbers now. You may be classified with prediabetes if you have any one the following:

• Hemoglobin A1c (HgA1c) test is between 5.7-6.5%. This checks your average blood glucose over a 2-3 month period.
• Glucose tolerance test is between 140- 199 mg/dL
• Fasting blood glucose test is between 100- 125mg/dL

Tips to Prevent Prediabetes

• Lose weight and keep it off. Losing 5-7% of your body weight has shown to lower blood glucose and increase insulin sensitivity. For example, if you are 180 pounds, an initial weight loss of 9- 13 pounds would do the trick.
• Balanced eating. Many people think they have to avoid carbohydrates once they hear the word diabetes. The truth is, carbohydrates are an important part of our diet. The trick is to balance carbohydrates throughout the day and eat better quality carbohydrates such as whole grains, fruits, vegetables, nuts/seeds and low-fat dairy.
• Exercise for at least 20 minutes a day. This will improve insulin sensitivity and is great for cardiovascular health. Walking is a great place to start! 
• Go meat-free. Research shows that practicing a vegetarian diet has big benefits. To control diabetes, try these rockstar foods: tree nuts with healthy monounsaturated fats, citrus fruits high in antioxidant vitamin C, kale with its high amount of vitamin K, and fiber-rich beans that slow glucose digestion.   

Try this delicious vegan quinoa chili recipe with sweet potato to jump start your diabetes-fighting diet today!

As a part of the American Diabetes Month coalition, anyone affected by diabetes can share their story on “A Day in the Life of Diabetes.”

Written by Alanna Cabrero, MS, RD 

• American Diabetes Month. American Diabetes Association. 
• Q&A: I have prediabetes. What should I eat? Wellness Washington Post.  
• Stop diabetes in its tracks. Today’s Dietitian. 
• Prediabetes. National Diabetes Clearinghouse. 

 Edited by TCabrarr 

One Potato, Two Potato, Sweet Potato!

Sweet potatoes don’t get the positive attention they deserve. Maybe it’s because we typically associate the word potato with heavy carbs and French fries. The truth is, sweet potatoes are actually healthy, nutrient rich carbohydrates. I even recommend them as a pre/post-workout snack!

Nutrition Lowdown

Sweet potatoes are extremely high in vitamin A, specifically the carotenoid called beta-carotene. Beta-carotene is a precursor to vitamin A that has shown to support the immune system, protect body cells and act as a great antioxidant. Beta-carotene is linked with reduced risk of cardiovascular disease, lung cancer and anti-aging. It has also been associated with reducing the risk of vision loss known as age-related macular degeneration (AMD). Sweet potatoes are the richest source of vitamin A. One small sweet potato contains more than 400% of your daily requirements! And the darker the orange pigment, the higher the antioxidant content.

Sweet potatoes are also a great source of vitamins B, C and E, in addition to manganese, potassium, dietary fiber and protein. Did you know that potassium helps regulate blood pressure? Sweet potatoes are even higher in potassium than bananas! A medium-sized sweet potato has about 100 calories, 2 grams of fiber and 2 grams of protein. 

Food vs. Supplements

Beta-carotene supplements (with higher doses of vitamin A) do not show the same benefits as food sources. Therefore, when it comes to beta-carotene, it is more important to eat foods high in vitamin A like sweet potatoes, carrots, spinach, pumpkin, peppers and mangoes.

How To Choose & Store

Choose sweet potatoes that have no cracks or soft spots. You want them to be firm. Even though white potatoes are on the highest pesticide produce list, conventionally grown sweet potatoes are excellent to buy. The perk of a potato is that they can keep up to a month if they are stored in a dry, cool counter or cupboard! Do not store in the fridge as that can affect the taste. And only clean or scrub when you are ready to use since the moisture can accelerate spoilage.

How To Prepare

Unlike white potatoes, sweet potatoes are low to medium in the glycemic index chart—meaning they do not cause exorbitant sugar spikes. Nonetheless, the way you prepare sweet potatoes makes a difference. If you cook potatoes for too long i.e. more than 40 minutes, the starches become gelatinized during the cooking process and therefore increase their sweetness. Leaving the skin on also helps retain the vitamin C content. Eating potatoes that have been cooked for a maximum of 30 minutes with their skin is preferred.

Enjoy sweet potatoes baked, roasted, mashed, boiled or grilled—as a main dish or a side. As a twist to an old appetizer favorite, I made crostini using sweet potatoes instead of toast. It is delicious! Recipe adapted from Gluten Free Living.

Sweet Potato Crostini Recipe

Ingredients:

• 2 large sweet potatoes – cut into ½ inch slices, unpeeled
• 1 6oz low-fat Greek yogurt – throw out liquid portion of the yogurt
• ½ cup of cranberries, no added ingredients
• ¼ cup of chives – minced
• ¼ cup of fresh parsley – minced
• Olive oil
• Salt & pepper to taste

Directions:

1. Preheat oven to 425F. Use 1 tbs of olive oil to brush onto individual ½ inch slices
2. Roast until potatoes are browned on the bottom, about 30 minutes
3. Combine the following in mixing bowl: yogurt, cranberries, chives, 1 tsp of olive oil, half the parsley, and salt & pepper
4. Top browned sweet potato rounds with 1 tsp of the yogurt and cranberry mix
5. Sprinkle the remaining parsley over the top
6. Arrange the “crostini” on a platter and enjoy!

On average, each potato round is ~45 calories.                                        

Do you eat sweet potatoes on a regular basis?

Written and photographed by Alanna Cabrero, MS, RD 

Originally posted on NYHRC Tumblr 

References:

Sweet potatoes. World’s healthiest foods.

Dietary Supplement Fact Sheet: Vitamin A. Office of Dietary Supplement NIH. 

Potatoes much healthier than you might think. The Globe and Mail. 

The Goods: Sweet potatoes myths and facts. The Florida Times Union.  

Edited by TCabrarr 

Tricks & Treats

As a nutritionist, Halloween is a challenging holiday for me. Did you know that almost $2 billion worth of candy is sold each Halloween? That’s roughly 1,280 billion calories! I used to be a candy junky and I can’t even wrap my head around those numbers.

 When approaching Halloween, remember, “Halloween is a holiday, not a season.” Establish limits and try to keep candy, pastries and chocolate consumption to a minimum. This can get especially tricky (pun intended) when dealing with children.

A Few Tricks to Enjoy The Treats:

• Try new recipes! “Black Bean Brownies” may not sound appealing, but they are delicious! I recommend keeping the main ingredient a secret until they have been wolfed (I’m on a Halloween roll) down. I promise no one will ever know. They are that good! Each brownie has 85 calories, 2 grams of protein and 1.5 grams of fiber. They are also, ahem, gluten free. Recipe (see below) is revised from Chocolate Covered Katie.

• Out of sight, out of mouth. Don’t leave candy, chocolate or pastries in plain sight. I recommend putting them in a cupboard or drawer. Save your cravings for the big night! 

• How much is enough? Establish how many pieces you (and, if applicable, your children) are allowed per day and be specific. After all, 4 bite-sized candies can add up to ~320 calories! 

• Eat mindfully. Place candy / chocolate wrappers in view so you can keep track. If you get rid of the evidence, you are more likely to overindulge.

• Remember there are consequences. Sugary candy leads to tooth decay, which leads to expensive dentist visits. Additionally, think about the amount of exercise you will have to do to burn off all that candy. One little fun size Snickers bar takes 7-minutes of swimming to burn off. One peanut butter cup is equivalent to 16-minutes of cycling. One mini kit-kat bar is only burned off after a 12-minute walk. Ten tiny candy corns will cost you 9-minutes of jogging!   

• Donate extra candy, bring it to the office or host a post-Halloween party. I am not a fan of wasting food. Better to share than throw away!

Special Tricks for Treating Children and Yourself!

• When trick-or-treating, provide a smaller bag to limit the amount of candy.

• Do not go out on an empty stomach. Everyone makes better choices when they’ve had a balanced meal. The more satisfied you are, the more likely you are to follow your allotted daily portions.

• Provide healthier treats. I won’t tell you to cut out sweets entirely because that could lead to some really upset (but hilarious) children and even adults (see video). I suggest replacing standard sweets with roasted pumpkin seeds, sugar free gum, animal-shaped crackers, granola bars and dark chocolate. Fruit bars, raisin boxes, pretzels, homemade trail-mix, and even fruit are some more great choices. (I know, I know, I just recommended fruit to replace candy). 

• No need to hand out toothbrushes or floss strips if you want to be extra health-conscious. Consider giving out fun items like eye-ball bouncy balls, temporary tattoos, plastic spider rings, bubbles, glow sticks and fake teeth / fangs!

• Treat yourself by shaping up. Put on some Halloween tunes and try out some fun activities like pumpkin carving, limbo, charades or dancing! Here are a few songs to get you motivated: Black Cat by Janet Jackson, Thriller by Michael Jackson, Spookshow Baby by Rob Zombie, Scary Monsters by David Bowie and Ghostbusters by Raw Parker Jr.

Most importantly, have a fun Halloween! Enjoy yourself but be careful with overindulging. No one outgrows the inevitable sugar crash and tummy ache!

Black Bean Brownie Recipe

Servings: 15 portion-controlled brownies

• 15 oz can of low sodium, black beans. Drain and rinse thoroughly.
• 1/3 cup semi-sweet chocolate chips (heat up in the microwave for 20-30 seconds, just before using)
• 1/3 cup pure maple syrup or agave
• 2 tbsp unsweetened cocoa powder
• ½ cup rolled oats
• 2 tbsp of coconut or vegetable oil
• 2 tsp pure vanilla extract
• ½ tsp baking powder
• ¼ tsp salt

Directions: Preheat oven to 350 F. Combine all “wet” ingredients first: sweetener, beans and vanilla. Then slowly add all other ingredients into mix. Blend until completely smooth. Pour into a greased 8×8 pan. Optional: sprinkle extra coconut or chocolate chips over the top. Cook for 25-30 minutes. Let cool at least 10 minutes before cutting.

What is your favorite Halloween treat?

Written and photographed by Alanna Cabrero, MS, RD 

Originally posted on NYHRC Tumblr 

Resources:

Tricks for enjoying Halloween treats in a healthy way. Philly.com  

Choose this, not that, for Halloween treats. 9 News.

Tricks and Treats: Halloween the Healthy Way Presentation. Sports, Cardiovascular, and Wellness Nutritionists. Academy of Nutrition & Dietetics.

Edited by TCabrarr 

Go Nuts with Bushwick Nutrition: A Focus on Tree Nuts

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

Oysters: Vegan on a Half Shell?

Pictured are oysters from The Breslin with dill pickle juice – unexpectedly delicious.  

Oysters remind me of my dad; he would eat a dozen at a time. He loved to go to oyster bars and watch the diligent shucking process. Yet, I never really knew about their awesome nutritional value until I started eating them myself.  Oysters are definitely having their day in the sun—they are everywhere!  

Oysters are usually associated with their aphrodisiac nature. One reason is because of their high zinc content. Zinc can boost testosterone levels, which has a positive effect on libido. Another reason, some say, is their shape and texture. I have read that Casanova used to eat oysters for breakfast. I never thought oysters were sexy but hey, whatever floats your boat!  

Highly Sustainable

Oysters are part of the mollusk family. Along with their sexy reputation, they are actually great for your health. Like clams and mussels, they are filter feeders. This means they filter up to 50 gallons of seawater per day feeding on the tiny plankton (bottom of the food chain) and micronutrients that exist naturally in the marine environment. Oysters are on the “super green list.” They are one of the top healthiest and most beneficial seafood because 95% of all consumption comes from oyster farms that help clean, benefit and support the environment in which they grow. Most oyster farming operations are very well managed and produce a sustainable product without using pesticides or GMO-grown grains.  

Good Vegan Protein Source

Yup—you heard correctly. Oysters do not have a central nervous system and are unlikely to feel pain. They do not respond to injury like other animals and can be included as an ethical source of natural vitamin B12 (a nutrient that is lacking in a vegan diet). And they pack an average of one gram of protein per shell.

Nutritional Profile  

Oysters are one of the most nutritious foods per calorie. They are an excellent source of zinc, vitamin D, vitamin B12, lean protein and healthy fats—specifically omega-3 fatty acids (DHA + EPA). One serving of oysters (equivalent to 6 medium-sized oysters or ~3 oz) is a good source of calcium, potassium, iron and magnesium. Since oysters are high in many B vitamins they are considered a good source of nutrition for cognitive health. Oysters are also low in sodium and cholesterol, 180mg and 85mg respectively. A serving is only 43 to 58 calories, dependent on the type. 

How to Choose

Taste will vary but fresh oysters should smell of sea water without being too fishy. Fresh oysters should always be on ice. My dad would always make sure the oyster was attached to the shell; for him it was a sign of freshness and confirmed that the oysters weren’t taken from a can and placed on the shell!

Some common east coast oysters are Blue Points (Long Island), Wellfleets (Cape Cod), Chincoteagues (Virginia) and Apalachicolas (Florida). I highly recommend you chew your oyster (at least a little) to allow the flavors to saturate your palate. If the taste is a little too “fishy” add a tinge of lemon, lime or fresh horseradish. The Oyster Blog has a great NYC oyster guide, including all the oyster deals. 

They all have different palate appeal and this is highly dependent on the salt content. East coast oysters (Atlantic) are smaller, brinier / saltier and milder than the west coast (Pacific) oysters, which have a creamier, sweeter taste. The west coast oysters also have a distinct, sharply pointed shell compared to the flatter eastern oyster.

Caution: Raw Oyster Safety

Generally, raw oysters are safe to eat but just as with the consumption of any type of raw fish or seafood, there is the possibility for food-borne illness. Shellfish are still among the most common sources of food poisoning in the U.S. every year; oysters alone are responsible for ~15 deaths per year. Food safety is a primary concern and you should order from places you trust. The biggest issue is usually refrigeration; fresh oysters should be refrigerated at <40 F. Oysters may be contaminated with Vibrio vulnificus (grows quickly in warm waters) or put you at risk for contacting hepatitis A. If someone is immunocompromised, they should not be eating anything raw.  

Would you consider oysters as part of a vegan diet?

Written and photographed by Alanna Cabrero, MS, RD 

Originally posted on NYHRC Tumblr 

Consider the Oyster. Why even strict vegans should feel comfortable eating oysters by the boatload. Slate. 

10 Most Underrated Health Foods. Summer Tomato. 

How to choose oysters. Cookthink. 

Edited by TCabrarr