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.
Did you know that above ground vegetables, particularly greens, contain anti-nutrients that can be potentially harmful at large doses. If you think about it, it makes sense. Plants want to survive so the parts that animals can see (above ground) contain some toxins to make them less appealing. This includes goitrogens, polyphenols, tannins, lectins, oxalates, etc. In small quantities, these are absolutely fine and even beneficial. However, when we juice, we need to use large quantities of these greens to actually create juice which can cause problems in some people.
These foods—notably vegetables, fruits, legumes, and whole grains—should supply about 20 to 35 grams of dietary fiber a day, depending on your calorie needs. (Aim for 14 grams of fiber for every 1,000 calories, as advised by the Dietary Guidelines for Americans.) Fiber slows the absorption of carbohydrates, so they have less effect on insulin and blood sugar, and it provides other health benefits. Try to fill three-quarters of your plate with produce, legumes, and whole grains—leaving only one-quarter for meat, poultry, or other protein sources.
Excess sodium, found in many processed foods and restaurant meals, raises blood pressure in some people and can have other adverse effects. The Dietary Guidelines recommend a limit of 2,300 milligrams a day for the general population; people with hypertension or prehypertension can benefit from a further reduction to 1,500 milligrams per day. As you cut back on sodium, eat more potassium-rich foods, which help lower blood pressure. These include citrus fruits, bananas, beans, avocados, some fish, and dairy products.
Shira Sussi, MS, RD, CDN, is a clinical nutritionist at NewYork-Presbyterian/Columbia University Irving Medical Center. She works at the Charles B. Rangel Community Health Center, part of NewYork-Presbyterian’s Ambulatory Care Network, and the Outpatient Nutrition Practice at NewYork-Presbyterian/Columbia. She primarily works with pediatric patients, pregnant women, and adults living with obesity, diabetes, chronic kidney disease, and heart disease.
Bok Choy: This is a water rich cruciferous vegetable that contains over 70 different phenolic anti-oxidants and major electrolytes. One of the most powerful phenolic compounds in bok choy is hydroxycinnamic acids which are referred to in the literature as “chain breaking” anti-oxidants due to its way of scavenging free radicals. This is why bok choy is being studied for its cancer prevention ability (5).
This depends on many factors including your lifestyle, dietary preferences, health conditions, etc. The DGA recommends that the majority of fruit intake come from whole fruits, including canned, frozen and dried forms. Juicing can be one way to increase your nutrient intake, and incorporate a variety of fruits and vegetables that you may not normally eat, such as kale or spinach, however you should not rely on juice as your sole source of fruit or vegetable intake. To improve taste, some juicing recipes may include added sugars, such as sugar, honey, turbinado, raw sugar, maple syrup or molasses. Most Americans need to reduce their intake of added sugars. Choose juicing recipes that don’t include these ingredients or use non-caloric sweeteners instead.
My husband and I made the chicken caprese and the korean chicken bowls last week for our lunch prep and we both loved them! The fresh ingredients are so yummy! I am an RN who works in the operating room and I got tired of paying for the cafeteria lunches (unhealthy and always the same old stuff). Last week we prepped our lunches and it was fantastic to have a gourmet meal at lunch every day. Thanks for the great recipes~ I am off to prep for the week !
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Dandelion: This is rich in vitamin C and bioflavonoids. They are also very high in highly absorbable methylating agents such as vitamin B2, B6 and folate. Rich in minerals such as potassium, iron and zinc, it releases excess fluid out of the body detoxifying the kidney and liver. Dandelions support digestion, reduce swelling and inflammation, and treat jaundice, edema, gout, eczema and acne (13).
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.
Personalized nutrition consultations are Karyn’s specialty. Her approach is based on her innate ability to meet her clients wherever they’re at. She has been in practice for 11 years: 2 years of private practice and, most recently, 9 years with One Medical. Karyn has completed all advanced practice modules with the Institute of Functional Medicine and can clarify optimum dietary and lifestyle approaches specific to your health status. As a certified natural chef, Karyn can cite recipes on the fly and provide menu plans and practical tips to ensure you’re truly enjoying making healthy food choices. She studied with behavior design guru Dr. B. J. Fogg to understand how best to facilitate behavior change — a vital tactic for clients who know exactly what they should do but have difficulty implementing their best intentions. Healthy shouldn’t be hard. Karyn makes it easy and convenient and works with clients remotely, so rather than having to get yourself to an appointment, she can "meet" you in your office or your kitchen — wherever you’re at and whatever’s easiest for you. For more information please visit karynforsythduggan.com and/or e-mail firstname.lastname@example.org
Food containers come in all shapes, sizes and equally important – materials. Depending on your lifestyle, you can pick the ones that fit into your lifestyle (and your bag!) best. If you’ll be taking a lot of your meals with you on the go, the slimmer and lighter the container is, the better. Also, make sure the container is suitable for keeping in the freezer and/or microwave use, depending on what you’ll be using it most – that’s why I love these glass meal prep containers. There are plenty of options and after you’ve done your planning, it will be much easier for you to determine what kind of container is the best option.
Obesity is not the only nutrition-related cause of disease onset and progression. Too much or too little of certain nutrients can also contribute to health issues. For instance, a lack of calcium in your diet can predispose you to developing osteoporosis, or weakening of your bones, while too much saturated fat can cause cardiovascular disease, and too few fruits and vegetables in your nutrition plan is associated with an increased incidence of cancer. Consuming foods from a wide variety of sources helps ensure your body has the nutrients it needs to avoid these health problems.
In this round up, we've got everything from Caprese Chicken bowls to Cashew Chicken, Thai Yellow Curry, Greek Chicken and even a few vegetarian options like Chickpea Bowls. You can make these healthy meal prep lunch ideas on a sheet pan, on the BBQ, in a skillet or choose a couple of the no-cook recipes to try out while you get used to meal prepping on the weekend.
There are many health benefits of drinking freshly juiced fruits and vegetables, and it’s a great way to add nutrients from the fruits or vegetables that you normally wouldn’t eat. Fruit and vegetable juices retain most of of the vitamins, minerals and plant chemicals (phytonutrients) that would be found in the whole versions of those foods. These nutrients can help protect against cardiovascular disease, cancer and various inflammatory diseases, like rheumatoid arthritis. Valuable compounds called flavonoids and anthocyanins are abundant in a variety of fruits and vegetables and guard against oxidative cellular damage, which comes from everyday cellular maintenance and is exacerbated by exposure to chemicals and pollution.
Detoxification is a process where your body removes waste materials. Most detoxification happens in your liver, where certain enzymes convert toxins to be excreted in urine, sweat and other bodily fluids. While juice cleanses can be detoxifying in the beginning, this is mainly due to the fact that you’re no longer eating processed food and you’ve given up caffeine and alcohol for the duration of the cleanse.