Archive for Nutrition

Foods that help lower your cholesterol

trailmixBelow is a list of foods that can help you bring down, and then keep down, your cholesterol.

  • Oatmeal, bran, and most high-fiber foods
    • These foods are high in soluble fiber. Soluble fiber is the kind of fiber that can help reduce your LDL (bad) cholesterol by interfering with the absorption of dietary cholesterol. Other foods high in soluble fiber include: lentils, apples, oranges, strawberries, nuts, beans, blueberries, carrots, and celery. If your daily goal for total fiber intake is 25-30 grams/day, at least 12-14 grams of that should come from high soluble fiber sources.

New American Diabetes Association (ADA) nutrition guidelines

In light of the American Diabetes Association (ADA) recently releasing new nutrition guidelines, I want to highlight some of the important changes, as well as some of my favorites.

The best news is that there is no specific recommended eating pattern for people with diabetes!! Therefore, each eating plan needs to be specialized. There is no “best” diet for a person with diabetes. However, it is strongly encouraged that you (and everyone else in the world, if you ask me) stick to a diet that contains a variety of minimally processed foods. These foods should be healthy and eaten in appropriate portions.

A great breakfast alternative to the old standbys – You’re gonna Flip!

Chobani 2I’m sorry to say that you breakfast skippers have no more excuses. I found the answer to your “I don’t like quick breakfast foods, and I don’t have time to make a real breakfast” line that I’m always hearing. It’s a great on-the-go, quick, healthy, “office” snack (that’s where I’m eating it at the moment).  It’s called Chobani Flip. I’m not a fan of plugging products. However, when I see something worth telling you about, I don’t mind doing it. And this little yogurt cup is packed with enough nutritional goodness, that it’s definitely worth mentioning.Chobani Flip

Five AWESOME reasons to replace sour cream with Greek yogurt

Greek yogurt is a great snack that has really gained popularity over the past few years! Its great taste, thick and creamy texture, and protein-packed nutrition profile is a winning combination. The thing about Greek yogurt that people tend to forget is what a really versatile substitute is it. It can be used in place of more fattening (and much less nutritious) products, let’s say for example, sour cream.

Here are five reasons to sour on sour cream and cozy up to the Greek yogurt:

Is there a best diet?

Grocery Bag
If I had a nickel for every time I was asked that question, well I probably would have retired already. It is far and away the question I am asked most frequently. It’s not that I don’t understand why, I am a dietitian, so I should be able to direct people to a good diet, right? The problem is that there are many reasonable diets out there.

Dr. David Katz, MD, MPH, FACPM, FACP, said it best in a recent Webinar I watched.  He said that the most beneficial diet seems to be the overlapping of a few different ones.

Small dietary changes can equal great results

Lately I have been seeing a lot of adolescents with pre-diabetes and new diagnosis Type II. It’s quite disconcerting… I meet with them and explain their lab values and the importance of taking control now, instead of later. Like most people, these kids respond best to small, reasonable changes. If you were to ask a teenager to avoid soda and fast food, good luck. You might as well tell them you want to take away their video games and cell phone while you’re at it.

Why Men Do Not Like Doctors

Scared GuyI recently listened to the most interesting webinar on men’s health. The presentation was given by David Grotto RD and titled “You’ve Got Male.” If any of you out there are members of AADE, you can watch it for free!

For those of you who are not members, I’ll try my best to summarize.

Food cravings – Is it you or science?

Ever have a food craving that you can’t shake? Or are you like my husband who says he’s never in the mood for anything specific (except for the ice cream he asks for every night)? Well, if you have cravings, it’s not just you. In fact, there are three things that make saying “no thanks” to your favorite foods nearly impossible: science, environment, and habit.

Tell me what this list of food has in common: French fries, cheeseburgers, pizza, chocolate cake, ice cream, mac and cheese, gravy, movie theater popcorn, chicken wings, and donuts.

Polenta – The forgotten side dish

You’ve seen this stuff in the grocery store (usually over by the produce or soy section). It comes in a convenient tube. Of course, you can by the instant version or make it from scratch. I made some last night, and while I was doing so it occurred to me that I often choose a starchy side like pasta, beans, potatoes, or rice because I know my kids will eat it. I rarely think of polenta, and I should.

Dining out healthier

Chances are you’ve heard a million healthy dining out tips, but honestly you can’t hear this kind of advice enough. I’m definitely not perfect in this category either. I am completely aware that most restaurants post their menus online (with nutrition data). However, I can’t say I always check before we leave the house. Maybe I don’t want to be reminded that the three-piece chicken strips at Chick-fil-A has 1230mg of sodium… or that the chicken burrito I enjoy at Moe’s has 600 calories, 9g of saturated fat, and 63 carbs. When I do take the time to look over the facts before heading out, seeing the numbers gets me thinking, and that’s important!