"Eat food. Not too much. Mostly plants." With these seven words, Michael Pollan, author of “In Defense of Food”, encapsulated the simplest and most effective dietary advice you will ever receive. But how can something so simple and straight forward be so difficult to implement?
I have hundred of clients that I see every year who are baffled that such a simple concept and message can make such a huge impact on their health and how they feel. The concept is simple but the implementation is the hard part due to such drastic changes in how we eat and where we get our food from. Between working 40+ hours per day, family and friend commitments, food being available to us 24/7, not enough time to cook meals at home, portion sizes growing, food is now a list of ingredients, added sugars to what we perceived as health food... you know all the reasons because you live them everyday. The barrier in front of us seem insurmountable, but I have a few simple steps to get your started....
"Eat your brussels sprouts", as your nose is turned up at these mushy, steamed, green blobs sit on your dinner plate. I use to hate brussels as a kid and even the thought of them as an adult would make me cringe. Often we avoid many delicious and nutritious foods due to preconceived notions based on our past experiences. Rightfully so, but often we have not tasted these food for 5...10...15 years, yet we continue to reject them over and over again.
In the past 5 years brussels sprouts' status has been elevated by the hipster foodie scene and their impeccable nutrition status. You see them on menus, raw, roasted, sauteed, topped with bacon, maple glaze, or a honey, balsamic drizzle. Initially when I would see these gorgeously described brussels dishes on a menu, I would think "gross, no thank you". But time and time again friends and family would order fancy brussels sides for the table.
Winter has hit in the northeast. I am a strange one who loves snow! There is just something so magical and pristine about fresh fallen snow. My two favorite activities for snow days are skiing and walking the bike path by office. There is a calm and peacefulness that a snow covered mountain or bike path brings. It just warms my soul.
But I recognize not everyone feels this way, often winter can feel dark, freezing and depressing. In the wellness groups that I run, all the participants have been working on not letting the weather deter them from getting outside and moving. From this ambitious goal we have adapted a saying from a famous John Denver song ... "get sunshine on my shoulders every day!" If its an hour or just 5 minutes, they have set a mission to get outside each and everyday.
As the cold sets in so has the comfort foods. Comfort foods are so yummy and warming and should be enjoyed. But I have found day after day of hot soups, casseroles and crock pot meals, my ta...
So I am late to the Instant Pot craze! My mom, my clients and friends have all been telling me how this one pot could replace numerous gadgets in my kitchen. I was very skeptical but gave in last week when I saw an array of squashes coming my way in our CSA.
I will admit it, an Instant Pot has been a game changer for me. In one week I have:
- Cooked salmon in 4 minutes
-Made an apple curry butternut squash soup in 12 minutes
-made a batch of cinnamon roll oatmeal in 8 minutes
I'll be honest the prep work of cutting, chopping, grating etc... is still all part of the process of cooking, so that will not change. But the cook time with an instant pot is what has been game changing for me thus far. Most cook times are cut in half if not more, but flavors and colors that are maintained with this impressive and quick cooking method.
This week there was a slight chill in the air and nothin...
Standing in the aisle of the grocery store looking at all the brands of cereal with a puzzled look on your face. Phrase flash before your eyes “whole grain, high fiber, low sugar, smart choice, all natural, organic, good source of fiber…” Ahhhh what does
this all mean!?!
It means turn that package over!
The nutrition fact label is where the truth will lie. However even nutrition fact labels can sometimes be puzzling. I picked up a simple solutions from a colleague of mine, Dr.Wayne Altman, which now has been dubbed it the “Altman Rule“. The Altman Rule is a clever trick to simplify label reading when it come to sugar, protein and fiber.
To use the Altman Rule:
(1) Located the grams of sugar, protein and fiber on the food label. Also be sure to check the serving size.
(2) Make sure the product has at least 3 grams of fiber or more. (Exception will be yogurt)
(3) Add the grams of protein with the grams of fiber.
(4) Compare the grams of protein + grams of fiber total, to the total...
According to research from the Calorie Control Council, the average American may consume more than 4,500 calories during a typical Thanksgiving dinner. To put that into context that is about 2 and 1/2 days worth of calories for most females, all at one meal!
To be successful at the holiday time it is not a requirement to do all 6 strategies at every event or party. Rather pick one to two to utilize before you head to a holiday or social event. To add that extra accountability share what strategies you are going to use with a family member or friend.
You have heard time and time again, how important it is to start your day with a protein packed breakfast. But are you are sick of your eggs and avocado toast? Does the thought of another bite of Greek yogurt make you gag? You're missing that fluffy carb filled breakfast that you use to use to jump start you day, but would leave you with a major blood sugar crash and starving for lunch. Have no fear my Protein Banana Nut Muffin is here.
A Protein Banana Nut Muffin has 10 grams protein per muffin which is more than the 8 grams found in one large egg. Plus the muffin is pack with 5 grams of fiber while remaining low in carbs and very filling.
Starting your day with these protein packed muffins may lead to:
- Improve mental performance at work or school
- Feeling fuller for longer and decreased cravings
- Reduction of belly fat and decreased waist circumference
- Less snacking
The key to a great tasting and moist muffin is find that perf...
Inflammation... what does that mean and can we do anything about it?
Inflammation is the body's mechanism to protect itself. It does this by removing anything harmful in your body while initiating the healing process. So why are so many people trying to get rid of it?
Initially inflammation can be very beneficial to the body in the short term, say when you wack your elbow or skin your knee. The tissue swells and the healing process starts all due to the mechanisms of inflammation. This is know as acute inflammation which is vital for our survival of physical injury, infections, or any immune responses.
When inflammation persists or serves no purpose, it damages the body and causes illness or what is known as chronic inflammation. This type of inflammation has been connected to chronic diseases such as diabetes, Alzheimer, arthritis, cancer, heart disease and depression.
Certain lifestyle factors can promote inflammation, especially when they occ...
Nothing says summer like a crunchy, crisp, chicken salad sandwich in hand, sipping on an ice cold lime seltzer, with the warm sunshine hitting your golden, mid-summer tan as the crash of the waves hit the shore.
Chicken salad and the beach are a "perfect pearing", that was until a caught a glance of the nutrition fact label for my favorite store bought Cranberry Walnut Chicken Salad
while packing my beach cooler. A half cup serving had 470 calories, 11 grams of sugar and 39 grams of fat! I am not a calorie counter but that seemed just over the top for simple sandwich on a hot summer day.
Thai Ginger Chicken Salad, is a new spin on a classic favorite that was inspired by my recent ginger obsession. Ginger's spicy, peppery, lemony, yet slightly sweet taste adds a punch of flavor to the chicken and dressing for this dish. Beyond the amazing and explosive flavor ginger has to offer, there are numerous health benefits linked to this unassuming root from anti-inflammatory effects,...