Bushwick Nutrition

Learn to Love Healthy Eating

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Fermented & Cultured Foods 101


(Kvass Soup, Kefir, Pickles)

Fermented and cultured foods have long been touted for their health benefits, but do you know why? A staple in many cultures, fermented foods like kimchi, miso, sauerkraut and kombucha, and cultured foods like kefir, Greek yogurt and buttermilk promote the proliferation of good bacteria in our gut, which aid in digestion and boost our immune system. Having a healthy gut filled with good bacteria, known as probiotics, can help us reduce gas and bloating after meals and even shed a few pounds!

Fruits, vegetables and fiber from whole foods can help promote the growth of strong, healthy bacteria, but, unfortunately, many things in our environment wreak havoc on a healthy gut.

Good Bacteria, Don’t Go! 

Step 1: Don’t eat processed foods. Many ingredients in processed foods are foreign to our digestive tract and we are not equipped with the right enzymes to break them down. Unhealthy bacteria feed on these foreign ingredients such as artificial sweeteners, which cause them to proliferate and potentially outnumber the healthy bacteria. An uncomfortable side effect of this process is gas, which makes us feel bloated. Cutting down or avoiding processed foods, as well as adding cultured and fermented foods, can help the good bacteria flourish.

Step 2: Check your antibiotic use. Along with wiping out the bacteria that makes us sick, antibiotics clear the healthy lining of good bacteria in our gut. If you are prescribed antibiotics for longer than three days, you may consider taking a probiotic supplement during and for at least a week after treatment. Recommendations can range anywhere from 1 to 30 Billion CFU’s (Colony Forming Units) per day, depending on age and symptoms. Some of my favorite probiotic supplements include: Align® probiotic, Culturelle® probiotic, Designs For Health probiotic synergy, and Garden of Life raw probiotics. 

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Filed under fermentedfoods kombucha probiotics healthygut antibiotics cleanfoods weightloss goodbacteria align culturelle NYHRC nutritioncounseling bushwicknutrition alannacabrero

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Get Up & Walk!

National Walking Day is upon us! Wednesday, April 2nd is a call to action from the American Heart Association (AHA) to adopt a healthier lifestyle. After all, statistics show that one in three women and one in two men are at risk for heart disease. Those are staggering statistics, but ones that can be improved by simply eating more #CLEAN foods, making home-cooked meals, achieving a healthier weight and, you guessed it, being more active. Let’s walk!

One of the greatest things about walking is that you don’t need much to do it, just a comfortable pair of shoes. And, there is no other city more scenic and entertaining for a stroll than New York City! I am always amazed by how many beautiful buildings and well-kept secrets (think hidden gardens) I discover while out for a walk in the city. But of course, having a destination always helps! Tip: Remember approximately six avenues or 20 streets equal one mile. 

Walking one mile burns an average of 100 calories, but walking has many more benefits than just calorie burn. A recent study revealed that walkers reduced their risk of heart disease by more than 9%, compared to 4.5% of runners who expended the same amount of energy. In addition to improving heart health, walking:

  • Lowers anxiety
  • Improves mood
  • Reduces the risk of dementia
  • Aids sleeping patterns
  • Lowers a woman’s stroke risk by one-fifth, new study finds
  • Regulates overall blood sugars in adults with pre-diabetes, and helps lower post-meal blood sugars for three hours or more, research found 

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Filed under nationalwalkingday walking wallstreetrunandheartwalk americanheartassociation aha hearthealth nycwalks prediabetes

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Kombucha: The Healthy Alternative to Soda


Looking to quench your thirst and kick your soda addiction? Finally, there is a delicious and healthy alternative—kombucha! What is that? Kombucha is a fermented tea that typically includes a mixture of yeast, good bacteria, a natural sweetener and black tea. It’s fizzy like soda but very low in sugar—2 grams per 8 ounce serving versus 27 grams for soda. 

Kombucha Nutrition

Kombucha is known as a functional food, or drink in this case, as it has additional health benefits. Functional foods don’t just provide us with energy in the form of fat, carbohydrates and protein, but they also contain properties that promote health. In this case, kombucha is an antioxidant-rich drink with organic acids, enzymes, probiotics and B vitamins. The organic acids remove toxins from the liver and digestive tract. The enzymes and probiotics aid in nutrient absorption, gut health, waste removal and support immune function, and the B vitamins enhance metabolism.

Raw kombucha is sold in its original flavor or with aromatics like ginger, fruit—ranging from pomegranate to passion fruit and the trending superfood, chia seeds. It has a unique sweet-sour taste that some liken to a great beer. Oh yeah! 

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Filed under kombucha probiotics guthealth chiaseeds bvitamins nyhrc alternativetosoda debizvi alannacabrero

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Running: Fuel To Go The Distance

imageIt was estimated in 2012 that the running shoe market is a $3 billion industry. There is no doubt about it; running is popular! Having run a marathon and two half-marathons in the past decade, I am well aware of all the fun gadgets one can accumulate—the latest shoes, heart rate monitor, GPS, Dri-Fit ensemble, iPhone armband, water belt, you name it! But sometimes people forget to ask about the most important equipment of all…food!

In anticipation of NYRR NYC Half-Marathon taking place on March 16th, here is some key nutrition advice to help you enhance your training; it sure helped me along the way.


Carbohydrates are incredibly important to runners because they act as our primary fuel source. We store carbs in our muscles and liver by way of glycogen in order to maximize energy while on long-distance runs, like half or full marathons. Distance training enables us to increase our glycogen storage capacity up to 1,500-2,000 calories, on average. Assuming that we burn 100 calories per mile, we can run on stored energy for 15 to 20 miles. That means, for half-marathons, as long as we properly “carbo-load” throughout our training, and especially a few days prior to the race, we will avoid hitting the dreaded “wall.” But just to be on the safe side, I always carry a snack. Easy grab-and-go snacks are granola bars (KIND, Cliff, Luna, Mojo, Larabar), dried fruit, or trail mix.  

How many carbs are enough?

To ensure proper carbohydrate intake while training, you want to source about 45-55% of your total daily calories from carbohydrates. Therefore, an average intake of 2,000 calories per day would equate to 900-1,100 calories from carbs. Another general rule of thumb, for a moderate to high activity level, is to consume 3 to 5 grams of carbohydrates per pound of body weight. This is especially important if you are competing at moderate intensity or greater for 90-minutes or more. Translation: jogging on the treadmill for 5 miles does not mean you get to eat a whole plate of pasta after! 

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Filed under running carbohydrates carbs protein half marathon alannacabrero training hydration snacks races carboloading

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Tackling Temptation and Eating Healthy: Metro

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!

Filed under amandaart metro dietarychanges motivation willpower nyhrc

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7 Cold-Stomping Remedies


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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Filed under coldfightingremedies flueremedies immune system mushrooms probiotics garlic exercise juicing greens hydration sleep honey alannacabrero

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Response to NY Times Article: Why Nutrition Is So Confusing

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. 



Filed under garytaubes nutrition motivationalplateau research individualization nutritioncounseling

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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! 

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! 

Filed under weightloss maxsports&fitness nyhrc