I’ve been working with Amanda for a little less than a month. Not only has she been able to lose 15.5 pounds in this short time, she has included more home-cooked meals into her diet, started eating better snacks, and has followed a very consistent exercise regimen, among other accomplishments.
But like any dietary or lifestyle change (exercise, sleeping more, fostering good relationships, etc), it takes a lot of time and effort. As she describes in this weeks Metro article, temptation is everywhere in NYC.
So, what do you do? I suggest you click and learn from her awesome journey. Go Amanda!
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.
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Wrote a piece for the Fresh Direct Blog! February is Heart Health Month, so the NYHRC nutrition team decided to write about all the reasons why the Mediterranean Diet fits the bill for a healthy heart. Read more on why I Heart the Mediterranean Diet.
The clumsiest woman in America takes a Zumba class. Epic fail. Also: You are what you eat.
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.
Dear Gary Taubes,
As a registered dietitian nutritionist, I work with the individual. I extrapolate my dietary recommendations from the best available research, but I also understand that each person is different; therefore success depends greatly on individualized advice. With their specific needs in mind and an expert by their side, we surpass their motivational plateau to achieve their goals, whether it’s a New Year’s resolution or a response to a life-threatening diagnosis. Nutrition has become confusing because time and again we look at only one aspect of nutrition or respond to the latest findings, instead of looking at the whole picture. It is rarely just one change that results in success, but a mix of factors such as eating real food, eating less, taking ownership of one’s decisions, incorporating exercise, and having the necessary support system. Yes, there are gaps in nutrition research and it’s still “a learning experience in the limits of science”, but an experienced dietitian is adept at devising an individual plan that will work for their client.
Featured in Max Sports & Fitness. Awesome tips on how to make your weight loss plans for 2014 stick including a positive attitude, a plan, patience, and accident forgiveness (a plan of action for when that guilty feeling sets in after you make a “mistake” on your health journey). Read more and don’t forget to like!
During the bitter cold winter this year, there is at least one thing to look forward to – The Winter Olympics! Watching the Olympians may just inspire you to get off the couch and hit the gym or, better yet, step off the treadmill and hit the slopes! If you consider yourself an athlete, here are a few natural tools that could take your performance to the next level. Keep in mind, the recommendations outlined below are for those who spend at least 1 hour or more per workout doing vigorous physical activity. The suggestions won’t do much good, and could even be counterproductive for gym goers looking to merely shed a few pounds or focus on wellness. After all, these are added calories!
Five functional foods that can enhance your athletic performance.
Beets, like all fruits and vegetables, have antioxidants, fiber, and are rich in vitamins and minerals. Recent research suggests that beets may also help improve athletic performance. How so? Beets are an excellent source of nitrates, which stimulates the production of nitric oxide. Nitric oxide, also known as nitrogen monoxide, is a gas that widens blood vessels, increasing blood flow and oxygen to the skeletal muscles. This leads to increased endurance and heightened strength. If you want to give beets a try, world renowned sports dietitian Nancy Clark recommends 200 to 500 mL (6 to 16 oz) of beet juice or 75 mL (2.5 oz) of concentrated beet juice approximately two to three hours before an event. You can opt for a cup of baked beets or other nitrate-rich foods such as spinach, arugula, or rhubarb.
As our Bushwick Nutrition explored back in July 2013, watermelon contains a compound, L-citrulline that is a critical component of our new friend nitric oxide. Similar to beet juice, watermelon juice can boost performance and relieve post workout soreness. Research suggests that athletes can benefit from half a liter of watermelon juice post event and event training. Watermelon is also, as the name suggests, about 90% water and lower in sugar than most juices- so it’s great for rehydrating. You can also count on a healthy dose of Vitamin A and C and even some potassium in your serving of watermelon juice.
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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?
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Since Bushwick Nutrition covered the pros and cons of juicing in the July 2013 Juicing Vs Blending 101 post, the juicing craze has only picked up momentum. Even those who notoriously avoided the kitchen have jumped on the juicing bandwagon, whipping up creative combinations that are bursting with flavor and nutritional value. Let’s squeeze out even more nutritional benefits from this juicing addiction. Did you know you can use the power packed pulp?
Pulp Facts, Not Fiction
In case you have yet to tango with a juicer yourself, let me explain the basics.When you juice fruits, veggies, or other, your juicer separates the juice (extract) into one container and the fiber (or pulp) into another. Most people who juice tend to throw away this pulp. It’s true that much of the vitamins, minerals, and antioxidants are in the juice, but there are actually nutrients left in the pulp, not to mention all the great fiber. As a Registered Dietitian,I am extremely pro-fiber and hate to see such rich pulp go to waste when there are so many exciting ways to use this secret source of nutritional power. Throwing the pulp away is an even more perplexing phenomenon because most people only get 50% of their recommended daily allowance of fiber!
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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.
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