The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. 

We eat out way too much because often making meals at home becomes overwhelming with my wife and I’s busy work schedules. This post was very helpful in providing some nice suggtions for making preparing meals more feasible. I appreciated the ones you selected had portioning taken into consideration too. We have to work on portioning as well as healthier ingredients when it comes to what our family is eating. Very nice article…thank you!


2. Include compounds that improve athletic performance. Do to the high nitrate content, beet juice can lead to significant improvements in performance. A study conducted at the University of Exerter’s School of Sports and Health Sciences measure the effects of beet juice on cycling endurance. In this study, a group of cyclists drank 500mL of beet juice for 6 days, while a control group was given a liquid containing almost no nitrates. The beet juice group was able to pedal for a full 16% longer than the control group and had significantly lower resting blood pressure after the consumption of the beet juice. In the realm of athletic competition, an improvement of 16% is quite impressive. Other examples of performance-enhancing compounds you can add to your juice include sea salt, powdered electrolytes, or marine phytoplankton.

Lemons & Limes: These sour citrus fruits are rich in vitamin C and vitamin P otherwise called citrus bioflavonoids.  Studies have shown that vitamin P enhances the anti-oxidant capability of vitamin C. These bioflavonoids also improve capillary permeability and overall blood flow. This is especially important for oxygenating tissues and maintaining normal blood pressure. These anti-oxidants have also been shown to reduce swelling, venous backup and edema (1).
When I delved into his juicing website, I realized that he wasn’t shoving fruit-willy-nilly into his juice, throwing thirty bananas in a blender or forcing his blood chemistries out of whack with fiber-less, protein-stripped sugar water. Instead, this guy has actually cracked the code on how to juice the right way – especially for athletes and exercise enthusiasts.
Create an eating style that can improve your health now and in the future by making small changes over time. Consider changes that reflect your personal preferences, culture and traditions. Think of each change as a “win” as you build positive habits and find solutions that reflect your healthy eating style. Each change is a MyWin that can help you build your healthy eating style. Use the tips and links below to find little victories that work for you.
A better approach is to make a few small changes at a time. Keeping your goals modest can help you achieve more in the long term without feeling deprived or overwhelmed by a major diet overhaul. Think of planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day. As your small changes become habit, you can continue to add more healthy choices.
Wash your fruits and vegetables thoroughly under running water just before eating, cutting or putting them in the juicer. Do not use soap, detergent, or commercial produce washes. If you are cutting your produce, use a clean knife and cutting board, as well as a clean juicer. Make only what you are able to drink or refrigerate in clean, covered containers. Wrap any leftover portions of fruits and vegetables tightly and refrigerate. They will keep for a day or two in the refrigerator; after that they may spoil. Be careful when washing your juicer, as many contain sharp blades or other surfaces that might be harmful if mishandled, and clean it thoroughly after every use.

Shira Sussi: No. With juice you get vitamins and minerals, but in the juicing process you lose the fiber that’s found in whole fruits and vegetables. Fiber helps promote gut health and regular bowel movements, as well as satiety and hunger, which can aid in weight management and loss. Fiber intake is also a dietary contributor to reduced risk of chronic diseases, like diabetes and obesity.
Create an eating style that can improve your health now and in the future by making small changes over time. Consider changes that reflect your personal preferences, culture and traditions. Think of each change as a “win” as you build positive habits and find solutions that reflect your healthy eating style. Each change is a MyWin that can help you build your healthy eating style. Use the tips and links below to find little victories that work for you.
Spinach: Spinach is a powerful source of chlorophyll and glycoclycerolipids that protect the digestive tract from inflammatory damage.  These glycoclycerolipids are the main fatty acids that makeup the cell membranes of light-sensitive organs in chlorophyll containing plants.  They have powerful immune boosting and anti-cancer effects (8). Additionally, spinach is an important source of copper, zinc and selenium which boost immunity.
Eating a healthy diet doesn’t have to be overly complicated. While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet pattern should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.
For many people, food is a chore, a challenge, even a source of dread, as they try to overcome poor eating habits. But eating should be a joy and a centerpiece of family life. Many cultures around the world emphasize the enjoyment of food, which includes cooking and eating with others, as an integral component of good health. The latest Dietary Guidelines say that eating healthfully involves “enjoying food and celebrating cultural and personal traditions through food.” According to some research, shared mealtimes, especially during childhood, may help protect against nutrition-related health problems as well as increase prosocial behavior in adulthood.
Meal prep is a once or twice a week large batch preparation of meals to last for 4-5 days. Meal prep is a great way to save time because you only cook a few times a week as opposed to cooking every single day. It’s also a great way to eat healthier – you’ll be a lot less likely to hit the fast food drive through if you have a meal ready to go in the fridge. You’ll also save money because cooking in bulk tends to be cheaper, and it’s way less expensive than going to a restaurant for lunch.
2. Include compounds that improve athletic performance. Do to the high nitrate content, beet juice can lead to significant improvements in performance. A study conducted at the University of Exerter’s School of Sports and Health Sciences measure the effects of beet juice on cycling endurance. In this study, a group of cyclists drank 500mL of beet juice for 6 days, while a control group was given a liquid containing almost no nitrates. The beet juice group was able to pedal for a full 16% longer than the control group and had significantly lower resting blood pressure after the consumption of the beet juice. In the realm of athletic competition, an improvement of 16% is quite impressive. Other examples of performance-enhancing compounds you can add to your juice include sea salt, powdered electrolytes, or marine phytoplankton.
Juice is filled with vitamins A, C, and E, which act as antioxidants—a.k.a. substances that counteract pesky molecules in our bodies known as free radicals that can do cell damage. “We accumulate free radicals in the body as part of normal bodily processes,” explains Sharp, “but they can build up in excess thanks to pollution, sun damage, and smoking. An overabundance of free radicals has been linked to heart disease and cancer.”
This meal prep is designed so you spend 60-90 minutes cooking on sunday or monday, and you have at least 5 healthy meals done for the week. I say at least, because the breakfast meal prep recipes can last 2-3 days, especially the frittata. There is nothing like finishing your weekly meal prep and knowing that you have a bunch of healthy and tasty meals to help you lose weight.
To see how well the principles embodied in the Healthy Eating Pyramid stacked up against the government’s advice, Harvard School of Public Health researchers created an Alternate Healthy Eating Index with a scoring system similar to the USDA’s index. They then compared the two indexes, using information about daily diets collected from more than 100,000 female nurses and male health professionals taking part in two long-term studies.
Celebrate Friday with a family-friendly dinner that comes together easily. A kid-friendly mix of quality convenience items and bright produce imparts fresh taste with minimal legwork. A probiotic-rich stand-in for sour cream, yogurt offers creaminess and helps bind the toppings. Rotisserie chicken, one of the most versatile supermarket proteins, makes for a fast and fresh meal. Look for BBQ sauce varieties with less than 250mg sodium and 5g sugar. We like Annie's Original BBQ Sauce.
Thanks to celebrities, social media influencers, and health gurus, celery juice is the latest wellness trend that’s creating buzz. Carefully curated, filtered photos of the bright green juice are popping up everywhere on Instagram feeds, with captions touting a long list of reported health benefits, including claims that it reduces inflammation, strengthens bones, heals the gut and microbiome, and is beneficial for people who have chronic illnesses.
For many people, food is a chore, a challenge, even a source of dread, as they try to overcome poor eating habits. But eating should be a joy and a centerpiece of family life. Many cultures around the world emphasize the enjoyment of food, which includes cooking and eating with others, as an integral component of good health. The latest Dietary Guidelines say that eating healthfully involves “enjoying food and celebrating cultural and personal traditions through food.” According to some research, shared mealtimes, especially during childhood, may help protect against nutrition-related health problems as well as increase prosocial behavior in adulthood.
Shira Sussi: No. With juice you get vitamins and minerals, but in the juicing process you lose the fiber that’s found in whole fruits and vegetables. Fiber helps promote gut health and regular bowel movements, as well as satiety and hunger, which can aid in weight management and loss. Fiber intake is also a dietary contributor to reduced risk of chronic diseases, like diabetes and obesity.

Changing your eating habits can be intimidating, I know. It may even feel like you’re leaving everything you love behind. All the midnight snacks, takeouts, sweets…  But, although it may seem like that at first, soon enough you realize that eating healthy will not only make you feel and look good but can also taste darn good!  The key is finding a lifestyle you love (not one you dread) so that you stick to it.
The Dietary Guidelines for Americans 2010 (DGA) reports that most Americans over the age of four years are not eating enough fruits and vegetables, and do not get enough dietary fiber, important minerals such as folate, potassium, magnesium, or vitamins A, C, and K in their diet. Fruits and vegetables are also a good source of folate which is especially important for women who may become pregnant. Juicing can be one way to add more fruits and/or veggies into your day. With so much information available in the media, it can sometimes be difficult to know what’s true and what’s false. Read the following Q&A to get the facts on juicing.
Eat all the foods you enjoy—but the key is to do it in smaller quantities, says Elisa Zied, RDN, who has lost and kept off more than 30 pounds since her highest weight in high school. In fact, she says it's the number one change she made that's helped her maintain her smaller frame. "I didn't want to feel deprived as I had in previous attempts to lose weight," she says. The worst thing you can do is be too strict, then rebound by overeating because you're not satisfied.
Juicing typically requires using a machine or equipment in order to turn raw fruits and vegetables into a liquid. Home juicing machines may cost anywhere from $30 dollars to more than $300 dollars. By using special blades, most juicers chop up your fruits or vegetables into tiny pieces and spins them in a way to separate the juice from the pulp, which eliminates the majority of the fiber. You can ask around at local stores or consult Consumer Reports to find the juicer that’s best for you.
Maintaining metabolic alkalinity has been proven to decrease overall net muscle acidity, allowing athletes to address these issues. The problem is that common juicing practitioners do not pay attention to the ingredients, and do not create alkalizing recipes. Most of the common juicing fruits discussed earlier do not actually create alkalinity in your body. So the only fruits that should really be juiced as a staple are lemons and limes, as they are some of the most alkalizing foods that exist. You can click here to view an acid/alkaline chart which shows a few more of the mostly alkalinic fruits.
Watch your portion sizes: Check to see what the recommended portion sizes of foods you eat looks like in the bowls, plates, and glasses you use at home. When dining out avoid "supersizing" your meal or buying "combo" meal deals that often include large-size menu items. Choose small-size items instead or ask for a take home bag and wrap up half of your meal to take home before you even start to eat.
Most “normal” juices also often lack any healthy fats, another key macronutrient for sustained energy, hormone precursors, cell membranes and both gut and joint integrity. Fat is what allows your body to transport vitamins A, D, E and K – all key fat-soluble vitamins necessary for cell membrane formation, steroid and hormone building, bone health and nervous system activity. These same fat soluble vitamins also assist with key metabolic functions, including the regulation of blood pressure and heart rate.

Brigitte Zeitlin, M.P.H., R.D., C.D.N., founder of the New York-based BZ Nutrition, tells SELF, "Eating regularly throughout the day keeps your metabolism running at full speed, prevents dips in your energy, keeps you alert and focused, and [can help keep] your weight steady by preventing overeating at later meals." She and other experts recommend eating every three to four hours. If you don't, there are a number of unpleasant symptoms you may encounter.

However, beware claims that juicing is the only way to stay healthy, that you should avoid solid foods, or that juicing is a substitution for a medical diagnosis or treatment. There’s not much research out there that proves that juicing is healthier than eating the whole fruits and vegetables; however, juicing does makes them easier to consume on a regular basis.

That means one drink a day for women, two a day for men. People over 65 should drink even less. A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1½ ounces of 80-proof spirits. While alcohol has potential heart benefits, it poses a variety of health risks, especially in excess amounts. And some people shouldn't drink at all, including pregnant women and those taking medications that interact with alcohol. People with liver disease, high trigylcerides, sleep apnea, and certain other conditions should ask their doctors about the advisability of drinking.

No. Juicing can be a good way to introduce new fruits and vegetables, but a diet containing only these ingredients is missing some major nutrients. For example, protein and fat will only be present in very small amounts, so they will need to be obtained from other foods. Important vitamins and minerals like vitamin D, calcium, and iron may also be lacking. In addition, the amount of fiber may be reduced if the skin and pulp are removed in the juicing process. If you choose to juice, incorporate it into a healthy eating plan that includes foods from a variety of sources such as whole grains, fat-free or low-fat milk and milk products, and protein foods. You can read more about building a healthy eating pattern in Let's Eat for the Health of it [PDF|968 KB].
SS: A juice cleanse may result in short-term weight loss, which may be due to diuresis [the increased production of urine] versus true weight loss. I would not recommend it as an effective, long-term way to lose weight because drinking solely juice is not sustainable. Additionally, when you deprive the body of its favorite foods for an extended period of time you’re more likely to overeat and overindulge — and as a result regain the weight — once you return to your everyday eating habits.
High amounts of these veggies have caused hypothyroidism in animals, according to Oregon State University’s Linus Pauling Institute. One 88-year-old woman lapsed into a coma after eating 3 pounds (or 2 cups of juice) per day of raw bok choy for several months, according to the institute. But researchers aren’t sure if her condition was caused by the bok choy or another problem, such as an autoimmune disease.
Juice is filled with vitamins A, C, and E, which act as antioxidants—a.k.a. substances that counteract pesky molecules in our bodies known as free radicals that can do cell damage. “We accumulate free radicals in the body as part of normal bodily processes,” explains Sharp, “but they can build up in excess thanks to pollution, sun damage, and smoking. An overabundance of free radicals has been linked to heart disease and cancer.”
The first step to making these burrito bowls is marinating your chicken. The chicken gets marinated in a mixture of lime juice, olive oil and seasonings, then grilled to perfection. If you don’t want to fire up the grill, you can cook this chicken inside on a grill pan or in a regular skillet. The chicken is combined with cilantro lime rice, black beans, corn and fresh salsa to make an amazing meal that tastes like it came from a restaurant.
×