alannacabrero

Running: Fuel To Go The Distance

imageIt was estimated in 2012 that the running shoe market is a $3 billion industry. There is no doubt about it; running is popular! Having run a marathon and two half-marathons in the past decade, I am well aware of all the fun gadgets one can accumulate—the latest shoes, heart rate monitor, GPS, Dri-Fit ensemble, iPhone armband, water belt, you name it! But sometimes people forget to ask about the most important equipment of all…food!

In anticipation of NYRR NYC Half-Marathon taking place on March 16th, here is some key nutrition advice to help you enhance your training; it sure helped me along the way.

THE CARBOHYDRATE LOWDOWN

Carbohydrates are incredibly important to runners because they act as our primary fuel source. We store carbs in our muscles and liver by way of glycogen in order to maximize energy while on long-distance runs, like half or full marathons. Distance training enables us to increase our glycogen storage capacity up to 1,500-2,000 calories, on average. Assuming that we burn 100 calories per mile, we can run on stored energy for 15 to 20 miles. That means, for half-marathons, as long as we properly “carbo-load” throughout our training, and especially a few days prior to the race, we will avoid hitting the dreaded “wall.” But just to be on the safe side, I always carry a snack. Easy grab-and-go snacks are granola bars (KIND, Cliff, Luna, Mojo, Larabar), dried fruit, or trail mix.  

How many carbs are enough?

To ensure proper carbohydrate intake while training, you want to source about 45-55% of your total daily calories from carbohydrates. Therefore, an average intake of 2,000 calories per day would equate to 900-1,100 calories from carbs. Another general rule of thumb, for a moderate to high activity level, is to consume 3 to 5 grams of carbohydrates per pound of body weight. This is especially important if you are competing at moderate intensity or greater for 90-minutes or more. Translation: jogging on the treadmill for 5 miles does not mean you get to eat a whole plate of pasta after! 

Which carbs should you eat?

Starches such as bagels and pasta are staple runner’s foods, but all wholegrain/ unprocessed complex carbohydrates are ideal for training. Integrating these foods into your diet will promote stable energy levels and prevent sugar lows. Tip: I would not recommend experimenting with new foods a week before the race. Stick with what you know works for you.

  • Fruits & Vegetables. Eat the skins for added antioxidants and fiber. Sweet potatoes are a great runner’s snack!
  • Beans & Lentils. Dry or canned.
  • Dairy products. Milk, chocolate milk, cottage cheese, yogurt and Greek yogurt.
  • Whole grains. Brown rice, quinoa, millet and buckwheat, to mention a few.
  • Whole grain pasta. Try Barilla Plus with added omega-3 and protein!
  • Whole grain breads.
  • High protein cereals. Try Nature’s Path Optimum Rebound, Back to Nature Flax & Fiber Crunch, or Kashi Go Lean.

DON’T NEGLECT YOUR PROTEIN INTAKE

While training, your body will also need adequate protein for repairing and rebuilding muscle tissue, especially after workouts lasting longer than 1 hour. Dairy and legumes are great sources of protein, but be sure to include others such as lean meats (chicken, fish, low sodium turkey-jerky), eggs, cheese and seeds with each meal to compliment your carbohydrate choices.

REFUEL & REPLENISH: POST-RUN SNACKS

Recent research suggests that a post-run snack or meal should be consumed within 30-45 minutes of working out to avoid muscle fatigue, as well as injuries like tendonitis. A strong combination of protein and carbohydrates are recommended to help your muscles recover faster. 

Smart and delicious post-race snacks include:

  • 6 ounces of Greek yogurt with 1 cup of fruit
  • 1 cup of protein-rich cereal with 1 cup of milk
  • 1 cup of chocolate milk
  • 1 piece of toast with 1 teaspoon of almond butter & half a mashed banana
  • 1 small sweet potato with ½ cup of cottage cheese
  • A serving of whole wheat crackers with 2 ounces of tuna
  • Smoothie: 1 cup of milk with ½ cup of fruit + 2 tablespoons of hemp seeds
  • ½ cup of cooked quinoa with ¼ cup of crushed pistachios and dried fruit

HYDRATION, HYDRATION, HYDRATION

Runners should always carry a water bottle, period. Calculating fluids lost while exercising can be tricky, but a quick tip is to monitor the color of your urine; you want to maintain a pale yellow color. Another tip, especially before your long runs, is to weigh yourself immediately before and after exercising. One pound lost is essentially 16 ounces (2 cups) of water. When you need to replenish significantly, make sure to drink from electrolyte-rich drinks such as coconut water. 

Are you training for a race? I want to hear about it! 

Written by Alanna Cabrero, MS, RD, CDN 

Picture by Rob Zand. 

Clark, N. Active. Carbo-loading: Tips for endurance athletes. 

What are my carb needs half training. Runners World.

Edited by Tamara Cabrero & NYHRC Team  

7 Cold-Stomping Remedies

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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 

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. 

Fashion Forward Veggies

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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. 

Declutter to Destress

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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 

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 

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

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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

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

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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

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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

Is Organic Really Better?

It’s no secret that organic food is trending. There’s a reason it’s a $25 billion industry! But the question everyone wants to know is: Is it really that much better for you than conventional food? The answer is, it depends on how you look at it.

A recent Stanford University report, which reviewed 237 different studies examining all types of food, from fruits to grains to meats, concluded that there isn’t much difference between organic and conventional foods.Yup, you heard right. According to the Stanford report, organic food only showed higher levels of phosphorus, which can also be found in processed food, beans and meat—in other words, it’s not a common deficiency. And a few studies also linked organic milk to higher levels of omega-3 fatty acids, though this finding was inconclusive. One report looked at variations of soil type and weather conditions for organic foods and found higher levels of vitamin C (6%) and higher levels of secondary metabolites (12%, a.k.a. phytochemicals). These metabolites increase a plant’s ability to survive in its environment and have been linked to a reduced risk of cancer and cardiovascular disease in diets with high fruit and vegetable intake. Potentially. 

There is also the matter of pesticide exposure, not to mention synthetic hormones and antibiotic-resistant bacteria. This is where organic food shines! Organic food has 31% lower risk of pesticide contamination than conventional food, even though it still may have traces of these substances (<5% is acceptable). While the FDA considers trace levels to be within safe limits, what is still unclear is how the cumulative load of organophosphorous pesticides effects special populations, such as children, pregnant/ breastfeeding women and the elderly. Another advantage is that organic dairy farmers are prohibited from using antibiotics and synthetic hormones (growth hormones). Compare this to conventionally raised chicken and pork, which have a 33% higher risk of antibiotic-resistant bacterial contamination—from up to three or more antibiotics!

Beyond Nutrition

  • Organic farming is gentler on the environment.It uses about half the amount of energy as conventional farming, produces lower levels of greenhouse gases (up to 40% less!) and supports soil that, in turn, yields better crops. Therefore, it’s better for the air we breathe, the water we drink and the soil we farm.
  • Food safety.The use of chemicals in food manufacturing is a common concern, especially if you are pregnant/breastfeeding, elderly, or have children. 
  • Organic is non-GMO (genetically modified organism). As part of the certification process, organic food cannot be modified. This is why organic fruits and veggies can grow into funky shapes. 
  • Animal welfare.Organically raised animals are allowed to graze on pasture and roam freely. The added space reduces their risk of getting sick. They are also not injected with synthetic growth hormones. Overall, the animals are not as miserable as they are in conventional farms.
  • Taste.Have you ever tried an organic versus a conventionally grown apple? There is no comparison. The organic is bursting with flavor!

 Something to Think About: Big Organic
“Organic” is a business. The USDA Organic Certification ensures a certain standard of practice, but this is an expense that many local, environmentally conscious farms cannot afford. Bottom line: Just because it’s organic, doesn’t mean it’s healthy (e.g. organic junk food!). Many local farms follow the same standard of practice, but may not carry the organic seal.

Going organic can have a steep price tag. Here are some tips to make the transition more bearable:

  • First thing’s first: Eat your fruits and vegetables.Ideally, buy them fresh, organic and/or local (from a trusted farmer). But what matters most is including fruits and vegetables in your diet, regardless of how they are grown. Only 6-8% of people are getting their recommended servings, so intake, regardless of type, is essential. For a more reliable way of choosing produce on a budget, look at the Environmental Working Group Dirty Dozen list. This shows which foods are best to buy organic based on their pesticide levels. The list includes apples, celery, cherry tomatoes, cucumbers, grapes, peaches and potatoes, among others.
  • Buy seasonal fruits and vegetables. The overabundance and decreased traveling will reduce your cost.
  • Do not buy organic junk food. If being healthier is one of the reasons you are buying organic food, eating junk food—regardless of the label—defeats the purpose!
  • Choose organic meats, dairy and eggs whenever possible.Another option is buying from local farmer’s markets and community-supported agricultural programs. Most of these are grown/raised in organic fashion, even though the farm may not have the certification. Farmers generally don’t mind being asked about their farming practices. Ask away!
  • Other ways to reduce pesticide residues when organic is not an option:Practice food safety (start with washing your hands!) and wash food thoroughly. Before slicing produce, cut away any bruised areas. Pesticides usually concentrate in animal fat, so trim fat from red meat/pork and do not eat the skin of chicken/fish.

Do you buy organic?

Written by Alanna Cabrero, MS, RD 

Originally posted on NYHRC Tumblr 

Edited by TCabrarr

Picture from Katie Hargrave on Flickr. 

References:

Little evidence of health benefits from organic foods, Stanford study finds. Stanford School of Medicine. 

Organic Really Matters. Environmental Nutrition, January 2013. 

The Organic Foods Debate — Are They Healthier Than Conventional? Today’s Dietitian, July 2013. 

Avoca-do!

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Avocados are one of my favorite foods of ALL TIME! And what better way to eat them than in guacamole on Guacamole Day (who knew?!), which fittingly falls on Mexico’s Independence Day! Avocados are originally from Central and South America, but most recently about 90-95% of the avocados in the U.S. come from California. There are 80 different varieties, but the most common and most likely to be found in your local grocery store is Haas. 

Nutritionally Speaking

Avocados are jam-packed with healthy properties. They are known as cancer-fighting foods largely due to their anti-inflammatory components (phytosterols) and high antioxidant content, which has also shown to help arthritic symptoms. Most of their fat is monounsaturated, which means that they play a role in decreasing the risk of heart disease. Their high level of oleic acid helps our gut absorb fat-soluble nutrients, especially two key carotenoid antioxidants (lycopene and beta-carotene)—research has shown up to 200-400% increased absorption! Avocados also promote blood sugar control, since a regular-sized avocado only has 1.5 grams of sugar and 12 grams of fiber! 

An average-sized avocado is about 6 oz or 180 grams (a small-sized fist).Since portion control is so important in healthy eating, the nutrition facts below are based on half an avocado or about 3 ounces.

  • Calories: 150 calories
  • Total fat: 13.50 g
  • Saturated fat: 1.50 g
  • Carbohydrates: 9 g, 0.75 g from sugar
  • Fiber: 6 g of fiber

Each serving has about 15–25% of our daily value of 13 vitamins including A, C, E, K and 9 B vitamins! They are also a rich source of potassium with about 430mg per serving.

Do You Need to Buy Organic?

Nah! Avocados are #2 on the “Clean-Fifteen List” with the lowest amount of pesticides.

How to Peel?

Your choice! My only suggestion is that no avocado be left behind—the greatest concentration of antioxidants occurs in the dark green flesh beneath the skin.

How to Pick?

A ripe, ready-to-eat avocado is slightly soft but should have no dark, sunken spots or cracks. A firm avocado will ripen in a paper bag or fruit basket at room temperature within a few days. Avocados should not be refrigerated until they are ripe. Choose an avocado with a slight “neck” rather than a rounded top—this means that it was tree-ripened and has better flavor!

How to Store?

Avocados ripen better outside of the fridge, but once ripe save them in the fridge for up to one week. The challenging part comes once they are sliced! They get yucky and brown within an hour. A few tips to prevent browning are: 1.) Sprinkle with lemon juice; 2.) Refrigerate in a plastic container; 3.) Use an Avo Saver (very fancy and efficient!); or 4.) Cover packed guacamole with a thin layer of water to prevent oxidation. The last is a great tip from The Kitchn.

Ideas on How to Cook & Serve

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  • Blend in a smoothie. Dig Inn has a tasty option including avocado, green apple, agave nectar, lime juice and organic soy milk. Just watch the calories, since this 16-ounce shake is almost 400 calories! 
  • Use as a spread on whole grain bread or gluten-free crackers.Add a pinch of salt or spice, such as ginger or turmeric. Yum!
  • Garnish salads with avocado, not only on account of the taste but also to increase absorption of antioxidants!
  • Use in sandwiches, wraps or on egg/omelets.Choose avocado instead of cheese for less calories and healthier fat breakdown.
  • Try this awesome creamy avocado dressing from Closet Cooking.Buttermilk can be made with 1 cup of skim milk and 1 TBS of lemon juice. Ditch the mayo! 

What’s your favorite avo-recipe?

Originally posted on NYHRC Tumblr 

Written and photographed by Alanna Cabrero, MS, RD 

Avocados. World’s Healthiest Foods. 

 Edited by TCabrarr 

Honey Bee Good

The recorded use of honey in human civilization dates back to at least 700 B.C. Therefore, it is no surprise that over the centuries honey has been used for many different purposes. Personally, growing up I was administered gobs of honey whenever I felt sniffly or my throat was sore - my mom was on to something!  Other health benefits include: 

  • Boosts immunity by showing antimicrobial (anti-bacterial, fungi, viral, etc) and antiseptic properties, especially when used topically on burns, infected/ non-healing wounds and ulcers.  
  • Research in Israel shows decreased incidence of neutropenia (low white blood cell counts) in cancer patients. As honey is high in antioxidants, specifically phenolic compounds (ellagic acid), it has been linked to cancer prevention.
  • Anti-inflammatory properties decrease the risk for chronic diseases. 
  • Improve appetite-regulating hormones as well as glucose response (prolonged energy), as per small study. 
  • Aids in reduction of weight gain and adiposity (in rats), most likely because of controlled appetite and lower food intake  
  • Helps with upper respiratory infections and acts as a natural cough suppressant  
  • Helps with mouth sores, as per Traditional Chinese Medicine
  • Helps enhance the growth/ activity of good bacteria found in probiotic-rich foods such as yogurt, kefir, and fermented food, which aids digestion and increases immunity. 
  • Helps athletic performance by providing good muscle recuperation as it is a good source of carbohydrates (the best ergogenic source) 
  • Aids with the effects of seasonal allergies, specifically raw, local honey. This, unfortunately, is based more so on anecdotal stories rather than informed clinical research.  

Honey does more than provide personal health benefits. It is estimated that 1 of every 3 mouthfuls of food are dependent on pollination from a Western honeybee, which equates to ~35% of the calories we consume every year! Honeybees are responsible for the pollination of commercial crops worldwide (apples, oranges, onions, carrots, broccoli, sunflowers, strawberries, melons, avocados, peaches, cotton, soy, alfalfa). As Albert Einstein observed: “No more bees, no more pollination, no more plants, no more man”- a harsh statement that speaks true to the current bee crisis. Beehives are dying off or disappearing. Some theories point to the overuse of pesticides in industrial farming, the varroa mite- a parasite that infected bees with a virus, and loss of local varieties or monoculture commodity crops that lack enough pollen to properly feed the bees, such as wheat and corn. The most affected places have reported losing up to 90% of their bee colonies! No wonder honey can be so expensive, and with reason!    

How To Pick Honey

As a rule of thumb, I recommend the darker honeys (buckwheat, sage, tupelo) because they are usually higher in antioxidant content. That said, darker honey has a stronger taste than the lighter colored varieties, so it also depends on your flavor preference. Honey flavor differs as a result of the flower varieties from which bees harvest the nectar i.e. clover, orange blossom, wildflower, eucalyptus - up to 300 different types!

Honey is available in raw or pasteurized form. When raw honey is removed from the hive and bottled, it contains supportive health benefits such as traces of yeast, pollen, phytonutrients, and healthy bacteria (specifically lactobacilli and bifidobacteria). Look for the label “100% pure.” Pasteurized honey has been heated and processed to remove impurities and kill any potentially harmful bacteria. 

CAUTION: Do not give honey to children under one year old. They may develop infant botulism due to the botulinum endospores found in honey. Their underdeveloped digestive system can’t destroy the spores yet. 

Nutrition Facts

One teaspoon of honey provides 20 to 22 calories, which is slightly more calories than sugar. It is also sweeter due to its high fructose content, so a small amount goes a long way. Even though honey is better for glucose control and is considered a natural sweetener, it is still an “added sugar” and therefore should be indulged in moderation. Some research has stated that fructose favors fat storage and therefore may contribute to obesity, hyperlipedemia, and insulin resistance; studies are inconclusive. 

“Bee” smart and enjoy this low-calorie honey citrus recipe from Environmental Nutrition. Thirty-five calories per tablespoon! Use to sweeten tea, yogurt, oatmeal, whole grain pancakes/ French toast, high fiber/ low sugar cereal, or just fruit! 

  •  ½ cup honey 
  •  ¼ cup fresh lemon juice 
  •  ¼ cup tamarind juice 

Directions: Combine all in a small cup. Blend well. Refrigerate in an air-tight container- preferably with a spout! 

Written and photographed by Alanna Cabrero, MS, RD  

Originally posted on NYHRC Tumblr 

The Real Scoop on Sugar. Today’s Dietitian, October 2012

Discovering A Honey of a Sweetener. Environmental Nutrition, December 2011.    

Honey. World’s Healthiest Foods.   

The Plight of the Honeybees. Time Magazine. Full article available here.

Edited by TCabrarr 

Synergistic Foods

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If you haven’t already heard, supplements are helpful when you are trying to fix a deficiency, but getting nutrients from whole foods is almost always the better way to go. Research suggests that certain combinations of foods interact in a way that improves bioavailability (the extent to which a nutrient can be used by the body). Knowing how to pair synergistic foods will help you reap greater nutritional benefits. Here are 9 of my favorite pairings that deliver a powerhouse of nutrients:

  1. Brown Rice & Beans.I’m from Mexico, so loving rice and beans is in my blood. Both are great sources of fiber (therefore stable energy), vitamin Bs, iron and calcium. Eaten together, they are an awesome source of veggie protein. Since rice is missing the amino acid lysine and beans are missing methionine, they complement each other perfectly. How to cook: I usually cook brown rice with black beans, red onion, chile serrano and tomato. If you feel adventurous, make stuffed bell peppers (as pictured) by adding the mix to hollowed out bell peppers and baking for approximately one hour at 350F. As a finishing touch, serve with avocado and lime.
  2. Dark Greens with a Citrus Twist.Greens, like spinach, kale and arugula (my favorite) are loaded with vitamins and minerals, such as vitamins A and C and iron. In order to better absorb iron from vegetarian sources, eat greens with vitamin C. This improves iron absorption in the intestines. I usually add a dash of citrus, either from lemon, lime or tangerine. Some other great sources of vitamin C are strawberries and beets.
  3. Mixed Berries with Greek Yogurt.Berries have one of the highest antioxidant levels of any fruit. When multiple varieties are mixed together (i.e. blueberries, strawberries, raspberries, blackberries and cranberries), they’ve also shown increased cardiovascular protection. Mixed berries contain powerful phytochemicals: nutrients such as vitamin C, zinc, potassium and magnesium. These nutrients are high in fiber and low in sugar. When combined with low-fat Greek yogurt, they provide a great balance of protein, fat and carbs.
  4. Meat Cooked with Herbs.I love to grill. That said, you have to take certain precautions, especially when it comes to meat. When cooking meats (my go-to is free-range chicken), I always add herbs and spices. This is important, because when meat is cooked over high heat it creates a toxic compound called malondialdehyde, which has been linked to cancer, heart disease and other chronic conditions. By rubbing antioxidant-rich herbs on the meat, such as Herbes de Provence (usually a mix of rosemary, basil, thyme, marjoram, sage and fennel), you can reduce up to 70% of this nasty compound!
  5. Papaya and Pineapple Smoothie (especially after a high-protein meal).Papaya and pineapple are rich in the enzymes papain and bromelain, respectively, which aid in protein digestion. They also have anti-inflammatory benefits and support the immune system. For better taste, mix a little coconut water in with one part papaya and two parts pineapple.
  6. Tomato Salad with Extra Virgin Olive Oil (EVOO).The healthy fat found in olive oil helps absorb the fat-soluble antioxidants and vitamins found in tomatoes (such as lycopene, carotenoids, and vitamin E). These help to improve the skin, eyes and heart. At least 4 grams (~1 tsp) of absorption-boosting monounsaturated fats will do the trick! If you want to change it up, add a little avocado or crushed pistachios for increased absorption. 
  7. Green Tea & Lemon.It’s no secret that green tea is jam-packed with antioxidants, namely epigallocatechin gallate (EGCG). Studies suggest that green tea can treat everything from cancers to weight loss (though still inconclusive). When you combine it with a little citrus, you can absorb up to 13 times more of the antioxidants than with green tea alone. I would say it’s a worthwhile twist.
  8. Almond Butter on Whole-Wheat Bread.The amino acid missing in whole-wheat bread (lysine) is abundant in almond butter. Spreading a light coat of almond butter on whole-wheat bread is the perfect match (and a perfect snack)! Add a little honey to satisfy your sweet tooth. 
  9. Turmeric & Black Pepper. Turmeric, the gold/orange spice typically used in Indian cuisine, purportedly protects against the development of diabetes, reduces the risk of certain cancers (including breast and leukemia), possesses anti-inflammatory properties and even aids with weight loss! To improve absorption of the dominant compound in turmeric, combine it with black pepper. So next time you eat curry, be sure to add a sprinkle of black pepper.

What’s your favorite food combo?

Written by Alanna Cabrero, MS, RD 

Originally posted on NYHRC Tumblr

Picture by Diana House. Available on Flickr.

Edited by TCabrarr.

Food synergy: an operational concept for understanding nutrition. American Journal of Clinical Nutrition.

Food Synergy: 13 Anti-Aging Power Pairs. More.

Food Synergy: 8 Healthy Food Pairings That Are Even Better Together. Huffpost Healthy Living.

Return to Normalcy: Back to School Tips

As summer comes to an end (sniff sniff), we say goodbye to half-day Fridays and bon voyage to weekends at the beach. It’s time to get motivated for a healthy new school year, and when I say “school year,” don’t feel left out if your school days are long past. These tips are meant for the whole family. After enjoying 5-hour baseball games, BBQ parties and one-too-many frozen margaritas, we could all benefit from a few tips to jumpstart a healthy new normalcy! 

TIP 1: Eat breakfast.Kids who eat a healthy breakfast perform better in school and have improved cognitive functions, attention spans and memory skills. Eating breakfast is also associated with better satiation, weight loss/maintenance, and making better food choices throughout the day. Focus on high fiber, lean proteins and calcium-rich foods. Here are some breakfast ideas:

  • Greek yogurt with granola and fruit
  • Egg sandwich (2 whole eggs) with ½ cup of vegetables on whole wheat bread
  • High-fiber cereal (at least 5 grams per cup) with 1 serving of fruit
  • Whole-grain waffle with berry compote plus a cup of low-fat milk. Berry Compote Recipe: Place a mix of your favorite berries in a saucepan, mash lightly and add a tiny amount of water if necessary until the sugar dissolves in the juice. Ta da! You just made a replacement for butter or syrup.

TIP 2: Ask About School Lunches. If your kids are getting a school lunch, inquire about their choices. Given the freedom, most kids will order chicken nuggets or pizza every day. Don’t let that happen! School meals should now include whole grains, fruits (some whole, some with syrup) and vegetables (salad bar, sautéed). There is no reason why they shouldn’t take advantage (at least most of the time) of these healthy choices. Even their choice of milk makes a big difference: low fat milk has 102 calories and 13 grams of sugar, whereas chocolate milk has 158 calories and 25 grams of sugar.  

TIP 3: Pack a Healthy Brown Bag (or nowadays, a “Cooler Lunch Box”).Make the meal simple and exciting. Provide a filling sandwich on whole-wheat or whole-grain bread with at least one vegetable and one fruit. If your kid complains about the “mushy banana” or “hard-to-peel orange,” try providing cut-up fruits instead. If they (like most kids) don’t like vegetables, explain why we need veggies in the first place. An interesting study found that when children understood that they need the nutrients in vegetables to function properly, they chose vegetables more often—without even asking! If you must, include a sweet snack like these “lunchbox cookies.” Add variety to your sandwiches:

  • Mozzarella cheese, fresh tomato and olive oil
  • Tuna salad with celery, onions and cranberries or red apple (1 tsp of mayo, max!)
  • Hummus (variety of flavors) with cucumber slices
  • Eggs and peppers
  • Veggie burger with avocado
  • Mediterranean with feta cheese, tomato and olives
  • The classic: Peanut butter and jelly
  • Revised classic: almond butter and honey

Quick food safety tip: Pack lunches in an insulated lunch box, especially when including animal protein.

TIP 4: Use Healthy Snacks To Your Advantage.Kids are usually hungry when they get home, so be smart about the options you make available to them. Provide healthy snacks such as fresh fruit, cut-up veggies, string cheese, non-flavored yogurt, hummus, bean dips, nut butters (like almond butter), whole-grain breads, popcorn, pretzels or trail-mix. If these are the only options, they will eat them!

TIP 5: Provide Water, Not Juice or Soda.This is self-explanatory. Kids less than 6 years old should not drink more than 4 oz. of juice a day. Soda has no nutritional value and should be avoided altogether. As if we needed another reason to avoid soda, a new study showed that soda makes kids more aggressive. Enough said. To make water more interesting, add lime wedges, cucumber slices or mint leaves to a pitcher of water.

What is your favorite healthy brown-bag recipe?

Written by Alanna Cabrero, MS, RD.

Originally posted on NYHRC Tumblr

Picture by Melissa (anotherlunch.com) in Flickr.

Edited by TCabrarr.

Ain't August Peachy?!

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Peaches (prunus persica) are deliciously sweet. Depending on the variety, they range in color from creamy-yellow to rosy-red with a single large seed or pit (inedible) much like cherries, plums, and apricots. Peaches, native of China, have a juicy flesh and fuzzy exterior. They come in two main varieties—clingstone, where the flesh clings to the pit, and freestone, where it separates freely.

The Benefits of Peaches

Peaches, as most fruits, are naturally low in fat and saturated fat. They are sodium free and cholesterol free. Note: all non-animal based food is cholesterol free, in case you’ve wondered why juices sometimes say “Cholesterol free!”

One large peach (~1 cup sliced) has 68 calories, 3 grams of satiating, digestive boosting dietary fiber (about 10% of daily value (DV) in a 2000 calorie per day diet), 19% DV of immune boosting, antioxidant-rich vitamin C, and 11% DV of vision enhancing vitamin A. In addition, all “stone” or pit fruits contain bioactive components (anthocyanins and quercetin) that may help fight metabolic syndrome, which is a cluster of conditions that raise the risk of diabetes and obesity-related heart disease. Moreover, a small study showed that peaches may influence breast cancer cell death, because of their high content of phenolic acids. 

How To Pick a Peach 
Peach season runs from May until October, and August is Peach Month. Choose peaches with firm, fuzzy skins that have a slight whitish “glow,” yield to gentle pressure when ripe, and have a subtle sweet scent. Avoid ones with blemishes. When it comes to peaches, the lighter colored variety has approximately 6 times more antioxidant content that the pinkish variety.  As peaches are on the dirty dozen list, meaning conventionally-bought peaches will be high in pesticide content, I recommend buying organic or local. Or opt for frozen organic peaches; they are great for your health (and your wallet).

How to Store & Prepare 
Store unripe peaches in a closed paper bag to concentrate the ethylene gas and help ripen. When already ripe, store at room temperature for use within 1-2 days.

Wash in cold running water just before using. Fresh ripe peaches should be enjoyed with the skin. That said, some recipes may fair better when the skin is peeled, which can be done easily using a knife – think of peeling an apple!. And just like an apple, peaches will brown if left exposed to air. If you are serving them sliced, make sure to add a few drops of lemon or lime to delay browning. 

Ideas on How to Cook & Serve

  • Sliced In A Salad. As pictured, peel and pit peaches, mix with fresh mozzarella, and add basil or mint leaves. Drizzle balsamic vinegar and crushed pepper to taste. Another delicious salad involves tossing peaches with spinach, toasted walnuts, and a little sprinkle of blue cheese. Mix in extra virgin olive oil for a richer taste.
  • Diced In A Salsa… and served with fish tacos.  Enough said. 
  • Enjoy a Peach Fizz. Muddle fresh or frozen peaches at the bottom of the glass and add seltzer or flavored seltzer.
  • Bake, Broil, Sauté or Grill. For a delicious side dish or snack, warm peach slices by using any of the above cooking methods. Cut pieces for a peach kabob! Spices easily add variety; for instance, add cinnamon for a sweeter twist or crushed pepper flakes for a spicy kick.
  • Smoothielicious. Mix fresh or frozen peaches into a smoothie. I love mixing peaches with half a banana, almond milk, and a dash of nutmeg. Yum!
  • A Breakfast Revelation! Peach slices are a great addition to hot or cold cereals, plain Greek yogurt, or even as a topping for whole grain pancakes or waffles. Hold the sweeteners!
  • Grab & Go Trail Mix. Add dried peach slices to nuts and/or seeds for a satisfying, healthy snack. Just watch the portions!
  • Bellini Cocktail (in moderation). Place 1 to 2 TBS of pureed peaches at the bottom of a champagne flute. Add prosecco and voila, you’ve got a fancy cocktail.

Written and photographed by Alanna Cabrero, MS, RD

Originally posted on NYHRC Tumblr 

References: 
A peach of a treat. Environmental Nutrition; August 2013
10 Ways to Enjoy Peaches. Fruits & Veggies More Matters

Edited by TCabrarr

Farmers’ Markets: Where You Can Find Real Food

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If you are into local/real food, you’ve probably been to The Union Square Greenmarket. This wonderful market attracts around 140 regional farmers, fishermen and bakers each season, and approximately 60,000 shoppers daily! 

I am a huge fan of farmers’ markets, because even though they may not have the fancy “organic” label, the food is most assuredly grown in a greener fashion. They use natural fertilizers and cattle/chicken/pigs are allowed to roam and feed on grass, rather than force-fed corn or soy (which is probably a genetically modified organism (GMO) to boot!). 

Below are some of the reasons why I heart farmers’ markets:

Yummier. Have you ever compared the smell and taste of a grocery store tomato to a local tomato? There is no comparison. Food imported from far away is older because it has traveled so long to get to you. Also, as food expert Darya Pino Rose states, industrial produce is “bred for durability, mass production, and ease of transport,” not for taste and much less for health. Local produce quality is retained because the farmer allows foods to ripen and then harvests them at the peak of their flavor.

Healthier. Not only does fresh food tend to have higher antioxidant and phytonutrient counts, but local produce also has less pesticide residue and fewer preservatives.

Easy. USDA Farmers’ Markets Search and Grow NYC are great resources to find the farmers’ market nearest you. It’s that easy! You can also check whether food assistance programs such as SNAP and WIC cards are accepted. 

Unique. Many farmers’ markets offer lesser known fruits and vegetables, providing a variety that can be both tasty and nutritious. In most grocery stores, you find a few plant varieties, but with smaller local farms, it benefits their soil to grow many different varieties. Therefore, we reap the benefits of unique flavors, colors, and shapes! For more ideas on seasonal varieties, check out the USDA’s seasonal produce guide or the awesome seasonal chart from Grow NYC.  

Sad Statistic: The UN Food and Agriculture Organization estimated that more than 75% of agricultural genetic diversity was lost in the 20th century. Yet, small, biodiverse farms preserve our food heritage!

Safe & Smart. Not only can local farmers answer questions about the quality of their produce and how the food is raised, they also have great recommendations on ways to prepare their products. After all, they love (real) food.

Good for Humanity & the Environment. If nothing else, farmers’ markets are a way to connect to the land through the grower. Knowing where your food comes from makes for an extremely powerful experience. In addition, by selling locally, farmers reduce distribution and packaging, reducing waste as well as advertising costs. Well-managed farms conserve fertile soil and clean water in our communities. In addition, farms provide habitats for wildlife since they retain the surrounding fields and ponds.

Wow Tip: In conventional food markets, the farmer gets about 10 cents of each dollar after all the middlemen have been paid. At a local farmers’ market, farmers keep 80-90 cents of each dollar. Doesn’t that make more sense?

Tips for Visiting a Farmers’ Market:

  1. Ask questions!Some of these foods are not going to be familiar, and that’s okay, but you’re never going to get acquainted if you don’t start somewhere. Ask away! 
  2. Pick one or two new foods at a time. Buying too much at one time might overwhelm you and lead to food waste.
  3. Buy vegetables.If cost is a concern, start with vegetables. Since fruits are more perishable and harder to transport, they are usually more expensive. Vegetables, on the other hand, are hardier.
  4. The more asymmetrical, the better!Gertrude Stein declared “there are no straight lines in nature.” Usually, the less perfect a fruit/vegetable looks, the better it is for you. Consider the funky shapes of heirloom tomatoes!

How do farmers’ markets make your life better?

Pictured: Local farmers’ market in Ansouis, France. 

Originally posted on NYHRC Tumblr

References: 
Pino Rose D. Foodist: Using real food and real science to lose weight without dieting. Haper One. 2013. 
Why buy local? 10 Reasons to Buy Local Food. Grow NYC. 
Top 10 Reasons to Shop at a Farmers Market. Farmers Market. Nutrition.Gov. 

Edited by TCabrarr

Traveling Light

With the arrival of summer comes the oh-so-anticipated summer trip. For some people, this is synonymous with weight gain since no one wants to diet while on vacation. But the truth is that you can indulge and fully experience every plate…I mean place, without ruining a year’s worth of hard work.

By adding these six healthy tips to your travel routine, I promise you will be able to savor every moment of your trip without the nagging guilt of breaking from all your healthy habits.

Tip 1: Always carry healthy snacks with you. Airports, airplanes and vending machines do not offer healthy options and they’re tough on your wallet. By having healthy snacks handy you will make better choices and avoid overeating. Here are some of my favorite travel snacks: granola bars (watch the sugar content), trail mix with dried fruits and nuts, individual packets of nut butters (so delicious on fruit), whole-wheat crackers with reduced-fat cheese, dehydrated kale chips, dried coconut slices, and salmon/turkey jerky (look for brands with low sodium and no added preservatives). 

Tip 2: Drink water whenever possible. When flying, especially on long flights, keep the alcohol and coffee consumption to a minimum. They can lead to dehydration, which results in headaches, fatigue, and reduced concentration. Drink more water throughout your vacation and don’t waste your valuable calories on juice or soda.

Supertip: While you can’t go through security with a full bottle of water, you CAN take an empty one! Just fill it up at a water fountain inside.

Tip 3: Be selective and smart with your indulgences.When I travel I like to eat two substantial meals a day, preferably a hearty breakfast and an early dinner. This provides me with enough energy throughout the day while still allowing me the chance to try local delicacies* guilt-free. When we travel, we eat out more and therefore tend to overeat. Cutting down to two meals a day lends some occasion to the sampling of regional foods without leaving you feeling stuffed or bloated.

  • Eat breakfast.Breakfast prepares your system for a full day of activities. Choose a meal that is high in protein and high in fiber (local fruits and grains). This will provide long-lasting energy to help you make better choices throughout the day.
  • Avoid eating late at night as this will disturb your sleep (you thought jet lag was bad?) and make you feel bloated in the morning.
  • *If you can get it stateside, it ain’t a delicacy. You might think of a McDonald’s sundae as an indulgence, but if you’re in Italy do as the Italians do and opt for a small gelato from a local hotspot instead.

Tip 4: When it comes to activities, do as the locals do. Take advantage of your location! If you are in the Caribbean, go snorkeling or try paddle surfing. If you are in a big city like Chicago or Paris, take a walking tour of the amazing architecture. If you’re in Buenos Aires, take a tango class from the pros. There is always an opportunity to be active. If you follow tip 3, take a moonlit stroll after dinner.

Tip 5. Share whenever possible. I know, I know, you just have to try the homemade Baklava. Don’t let me stop you! But why not share? That way you can have your cake (literally) and eat it, too.

Tip 6. Be kind to your stomach.Traveling can wreak havoc on your digestive system. Make sure you eat enough fiber throughout your trip (fruit, vegetables, whole grains) and drink enough water. Eating probiotic-rich foods (yogurt, kefir, kombucha tea) has proven to help aid digestion. And when that spicy Thai dish doesn’t sit quite right? Try herbal teas like ginger and peppermint to soothe the stomach.

For more travel tips visit my Pinterest page.

How do you stay healthy while traveling?

Written by Alanna Cabrero, MS, RD 

Originally posted on NYHRC Tumblr 

References: 

How to Eat Healthy While Traveling. USA Today.

7 Ways to Lose Weight On Your Next Vacation. Fodor’s. 

 Edited by TCabrarr