Eat Fruit! It’s good for you (+ delicious apple recipe)

Many clients ask me these questions.  Is fruit okay to eat?  Doesn’t it have too much sugar?

Yes, fruit does contain sugar.  However, the sugar in fruit is “natural” as opposed to “added” like the sugar found in cookies and other sweets.  The Dietary Guidelines for Americans requirements – with at least half of this coming from whole fresh fruit.

Fruit is loaded with nutrients including fiber, antioxidants, vitamins, and minerals; and some are a little more power-packed than others. For example, citrus fruit, apples, grapes, and all types of berries are particularly high in disease-fighting antioxidants. But you can’t go wrong with any fresh fruit. So, start with whatever is in season and local, and aim for variety.

dried apple slices

It’s apple season! 

Check out this infographic to learn more about which apples pack the biggest nutritional punch.

Keep hunger pangs at bay by snacking on healthy dried fruit with these Cinnamon Spiced Apple Crisps.

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Lorraine Matthews-Antosiewicz, MS, RD


If it’s finally time to start eating healthier, check out Nourished.Healthy.Happy.  Join our group and receive healthy eating tips, delicious recipes, and daily support to live your best life.  Everyone is welcome!

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Your guide to making the best food choices

Energy density and nutrient density are two important terms to understand when making food choices.

Energy (or calorie) dense foods contain a higher number of calories per serving.

Nutrient dense foods contain a higher level of vitamins, minerals, and other important nutrients with little or no added sugars or fats that raise calories.

Think of the difference between potato chips and a plain baked potato, or sweetened yogurt and plain yogurt, or creamed spinach and steamed spinach. Adding fat or sugar to foods increases the calorie content, making these foods more energy dense.

bowl of potatoes

Most nutrient-dense foods are low in calories.

Choosing nutrient-dense foods more often allows you to consume a higher number of essential vitamins and minerals that promote good health, while avoiding too many calories that can lead to overweight or obesity.

Studies show that people who eat more nutrient-dense foods that are naturally low in calories (foods like fresh vegetables and fruit, whole grains, fat-free dairy products and lean sources of protein) weigh less than people who consumed more foods that are higher in calories and lower in nutrients.

Another benefit of nutrient-dense foods is that they are often high in water and fiber, which increases the volume without increasing calories. As a result, you can eat a larger volume of low-energy, nutrient-dense foods and lose weight while feeling satisfied.

Tips to reduce energy density and increase nutrient density:

1. Start lunch or dinner meals with a fresh vegetable salad to help you start to feel fuller. Use the least amount of salad dressing as possible. Dressing typically contains 100 calories or more per tablespoon — that’s the same number of calories in 14 cups of lettuce.

2. Eat a piece of fruit before a meal and you’ll consume fewer calories overall during the meal. One study showed that eating a whole apple before lunch reduced calories consumed at that meal by 15% compared to eating applesauce or drinking apple juice before the meal.

3. Choose a broth-based vegetable soup as part of your meal because the extra liquid in the broth, combined with the fiber in the vegetables, increases satiety with very few calories. One study showed that participants consumed 26% fewer calories and rated themselves as feeling fuller after eating a broth-based soup at the beginning of a lunch meal.

4. When you want something sweet, reach for fresh fruit like a handful of grapes or a small orange. Fruit contains both water and fiber making it a low-energy-density, high-nutrient-density food that contains a variety of nutrients including fiber, vitamins, minerals, and antioxidants that promote health with only 60-80 calories per serving.

5. Choose less processed foods like brown rice instead of white rice, whole grain bread instead of white bread, or whole grain breakfast cereal instead of a processed cereal. Whole grain foods contain more fiber, which helps us feel more satisfied after eating. They also contain more of the naturally occurring vitamins and minerals.

6. Instead of purchasing sweetened yogurt that contains more sugar and calories, choose plain yogurt and add your own fruit.

7. Replace energy-dense potato chips with nutrient-dense, low-calorie crunchy raw vegetables that are high in fiber, vitamins, and minerals. Some fast food restaurants, such as Subway and McDonald’s, offer apple slices instead of chips or French fries to make choosing fruit easier.

Important take-away

Take responsibility for your food choices and eat to feel well.

Don’t get caught up in counting calories in a futile attempt to follow a strict weight loss diet.  Instead, use your knowledge of nutrient density to choose healthy foods most of the time and then, eat just enough by paying attention to your body’s signals of hunger and satisfaction.

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Lorraine Matthews-Antosiewicz, MS, RD

Reprinted with permission from http://foodandhealth.com


If it’s finally time to start eating healthier, check out Nourished.Healthy.Happy.  Join our group and receive healthy eating tips, delicious recipes, and daily support to live your best life.  Everyone is welcome!

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7 Benefits of Eating Less Meat + best ever veggie burger

Have you ever considered going meatless as a way to improve your health? I’m not suggesting a full-fledged vegan lifestyle. I’m talking about taking meat off the dinner table one night a week – Mondays for example. There are many health benefits associated with substituting plants for animal products.

According to the Meatless Campaign, going meatless once a week can have the following health benefits:

  1. LIMIT CANCER RISK. Hundreds of studies suggest that diets high in fruits and vegetables may reduce cancer risk. Both red and processed meat consumption are associated with colon cancer.
  1. REDUCE HEART DISEASE. Recent data from a Harvard University study found that replacing saturated fat-rich foods (for example, meat and full fat dairy) with foods that are rich in polyunsaturated fat (for example, olive oil, nuts and seeds) reduces the risk of heart disease by 19 %.
  1. FIGHT DIABETES. Research suggests that higher consumption of red and processed meat increases the risk of type 2 diabetes.
  1. CURB OBESITY. Epidemiologic studies indicate that vegetarian diets are associated with a lower body mass index (BMI) and a lower prevalence of obesity in adults and children.
  1. INCREASE LIFE EXPECTANCY. Red and processed meat consumption is associated with increases in total mortality, cancer mortality, and cardiovascular disease mortality.
  1. IMPROVE DIET QUALITY. Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intake of saturated fat and total fat.
  1. SAVE MONEY. Meatless meals are built around beans, lentils, vegetables and whole grains. These plant-based proteins tend to be less expensive and offer more health benefits than meat.

This is (by far) the best veggie burger I’ve ever had.  The taste is superb, and the texture is just perfect.

Vegan-Burger-Recipe-Photo-2-Copyright-CKatz

Here are some other ideas for Meatless Monday plant-based meals –

  • Tacos or burritos filled with beans, textured vegetable protein, or tofu rather than meat
  • Salad topped with beans in place of chicken or beef
  • Pizza with or without cheese and topped with vegetables, tofu or soy crumbles
  • Whole-grain pasta with tomato sauce plus vegetables including mushrooms, tomatoes, eggplant, peppers and onions
  • Breakfast for dinner – oatmeal with fruit and walnuts, whole grain cereal with soymilk (or low-fat milk), or whole grain toast with peanut butter and banana
  • Chili with beans, textured vegetable protein and (soy or rice) cheese
  • Vegetable burger with lettuce, tomato, and guacamole on whole-grain bun

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Lorraine Matthews-Antosiewicz, MS, RD


If it’s finally time to start eating healthier, check out Nourished.Healthy.Happy.  Join our group and receive healthy eating tips, delicious recipes, and daily support to live your best life.  Everyone is welcome!

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Salad dressings in my fridge (+ recipes)

Summer is a great time of year to be a healthy eater. Farmers markets and gardens are bursting with gorgeous vegetables in their prime. Summer vegetables are delicious when grilled, roasted, or stir-fried.

For some people though, eating cooked vegetables is a struggle and they much prefer their veggies raw in a salad or cut-up for snacks. I hear this from my clients on a regular basis. It’s not a problem though because raw veggies like leafy greens, carrots, onions, beets, mushrooms, and peppers are just as nutritious.

The problem is those bottled dressings that we often pour on top. As tempting as bottled salad dressings are for the convenience, most are loaded with sugar, sodium, preservatives, gums, and other artificial ingredients. It’s almost a crime to top a bowl of crisp, fresh, nutritious salad or plate of cut-up raw veggies with one of those store-bought brands. A simple solution is preparing your own dressing.

Now, I fully appreciate just how difficult it can be to get even the most basic dinner on the table some nights. Preparing salad dressing from scratch can seem like way too much effort. The thing is, homemade salad dressing is so absurdly easy to make that using bottle dressing doesn’t even make sense. With very little effort you can whip up a delicious vinaigrette or creamy ranch dressing in no time.

Here are 3 easy homemade salad dressing recipes. You’re likely to find one of them in my fridge on any given day. So, go ahead and give them a try. I bet you’ll find making your own salad dressing to be quick and easy, not to mention very delicious.

Lorraine

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Dining Out Strategies

Eating out in a restaurant can be challenging when you are trying to eat healthy and make weight-conscious choices. Things can get out of hand quickly when you are faced with too many options. It’s easy to consume more calories, fat, and sodium in just one restaurant meal than you need for the entire day.  With a little planning however, you can make your dining-out experience tasty, enjoyable, and weight-conscious. Before you go out to eat, come up with a dining-out strategy.

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Use these 7 tips to help you dine out without overdoing it.

  1. Be prepared for your dining out experience by checking out the restaurant’s menu ahead of time. Most restaurants have a web site showing their menu. This will allow you to pre-determine your entrée or at least narrow it down to a few choices.  You may not get specific nutrition information, but you can get a general idea of which dishes would be a better choice.
  2. Set the stage for success by starting your meal with a salad packed with veggies. This will help you fill up and feel satisfied sooner. Be sure to ask for salad dressing on the side so you can control how much you use.
  3. Choose a main dish that is steamed, grilled, baked or broiled instead of fried or sautéed; and avoid anything breaded as this typically means fried. Try to find an entrée that includes vegetables such as a stir fries or kabob. Or you can ask for extra vegetables on the side.
  4. Order foods that do not have creamy sauces or gravies – and add little or no butter yourself. Be wary of dishes described as “seasoned” as that typically means salty or fatty. When in doubt, ask your waiter or the chef how the dish is prepared.
  5. If the main entree is larger than you want, set it aside or pack half of it “to go” immediately – before you start eating. Another option is to share it with someone. Or consider ordering an appetizer-sized portion or side dish as your meal instead of a full entrée.
  6. As a beverage choice, ask for water, unsweetened tea, or another drink without added sugar. Be especially careful when it comes to alcohol as the calories can add up quickly. Because your body can’t store alcohol and must metabolize it right away, other metabolic processes suffer. Your body won’t metabolize sugars and fats as efficiently during the metabolism of alcohol, and drinking can cause your metabolism to slow. This can contribute to weight gain, as can the empty calories found in alcohol.
  7. If you want dessert, consider ordering fruit. If that just won’t do it for you, ask if someone would like to share a dessert with you. Sometimes just a bite or two is enough to satisfy your taste for something sweet.

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Lorraine Matthews-Antosiewicz, MS, RD


If it’s finally time to start eating healthier, check out Nourished.Healthy.Happy.  Join our group and receive healthy eating tips, delicious recipes, and daily support to live your best life.  Everyone is welcome!

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Vegetarian Quesadillas: delicious + easy + loaded with fiber

Dietary fiber — found mainly in fruits, vegetables, whole grains, and legumes — is probably best known for its ability to prevent or relieve constipation. However, foods containing fiber can provide other health benefits such as lowering your risk of diabetes and heart disease, as well as helping you maintain a healthy weight.

High-fiber foods generally require more chewing which gives your body time to register when you’ve had enough making it less likely to overeat. Also, eating enough fiber during the day can help decrease your appetite because it slows down the speed of digestion and contributes to feeling full for a longer time between meals.  Furthermore, high fiber foods tend to have fewer calories than the same volume of lower fiber foods.

Be sure to consume adequate fiber every day

  • About 25 grams per day for women
  • About 35 grams per day for men

Check out this easy quesadilla recipe for a fun way to get some fiber in your diet. They’re tasty, nutritious, and easy to make; and each one contains 8 grams of dietary fiber!

quesadilla-4034046_1920 (1)

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Lorraine Matthews-Antosiewicz, MS, RD


If it’s finally time to start eating healthier, check out Nourished.Healthy.Happy.  Join our group and receive healthy eating tips, delicious recipes, and daily support to live your best life.  Everyone is welcome!

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Enjoy tasty food without too much fat, sugar, and salt

If this were 1990, people would laugh if you suggested adding avocado to toast.  Fat was the enemy and low-fat and fat-free products including cookies, crackers, cheese, salad dressings took over the grocery stores. Thankfully science has progressed, and we know now that some fats are better than others.

olove oil and olives

Better fat choices result in better health.

The types of fats we consume on a regular basis matter.  Avocado has become popular because of its neutral taste, creamy texture and health benefits. High in monounsaturated fat, antioxidants and potassium, avocado can be incorporated into salads, Mexican dishes or added on top of toast. One study found that adding sliced avocado to a burger reduced markers of inflammation in participants’ blood compared to controls consuming a burger without avocado.  Other fats with health benefits include polyunsaturated fats like nuts and seeds, and monounsaturated fats such as extra virgin olive oil and canola oil.

On the other hand, we need to limit both saturated fat and trans-fats.  Saturated fat, which is solid at room temperature, should be limited to 10% or less of total calories according to the American Heart Association. These fats typically come from animal products such as beef, bacon, butter, full fat cheese and other full fat dairy products, poultry skin, and tropical oils such as coconut and palm oil. Trans-fat, (also called hydrogenated fat), is created when hydrogen is added to a liquid fat (typically vegetable oil) and made into a solid fat. Trans-fat should make up even less of our calorie intake. Experts advise no more than 2% of calories come from trans-fat. Diets high in saturated and trans-fat have been linked with heart disease and stroke.

Sugar in limited quantities is okay.

It’s your birthday? Eat cake! But not every day is your birthday. To date, there are no research studies to support the benefits of a diet high in refined sugar. Sugar, when combined with fat, butter, flour and eggs in desserts and baked goods provides additional calories without any nutrients. Excess consumption of sugar may lead to obesity, dental carries and heart disease. Clearly, less is best.  The US Dietary Guidelines suggest no more than 10% of calories coming from sugar.

Looking back, we did not realize that when companies reformulated foods to reduce fat, they increased the added salt and sugar; but now we know. For example, fat-free cookies or salad dressing are higher in sugar than their regular counterparts. As fat-free foods became more popular, people didn’t pay attention to serving sizes or calorie consumption, and consequently, gained weight. Excess sugar in our diet not only causes weight gain, but contributes to the development of diabetes and heart disease.

Excess sodium consumption is linked to the “silent killer”.

In addition to limiting sugar, saturated fat and trans-fat, consumers are wise to limit sodium in their diet. Research has established a link between diets high in sodium with hypertension, “the silent killer”. While we need some sodium in our diets to maintain normal fluid balance in our cells and maintain normal nerve and muscle function, most of us consume too much. The US Dietary Guidelines suggest no more than 2300 mg of sodium per day. Sodium is present primarily in processed foods and adds up throughout the day from breakfast meat, canned foods, frozen meals, salty snacks and fast food.

How can you keep “extras” on your plates in a healthy way? Here are five tips to get you started:

  • Use unprocessed fresh or frozen poultry and fish over red meat and pork, especially highly processed products like bacon and cold cuts.
  • Include meatless meals more often using tofu, lentils, and beans to reduce fat intake.
  • Choose seasonal fruit for dessert such as berries, pears and citrus fruit.
  • Eat unsalted or lightly salted snacks like mixed nuts or seeds in place of chips and pretzels.
  • Use fresh or dried herbs such as cilantro, garlic, or onions to flavor foods instead of bacon, table salt, and high sodium seasonings like adobo.

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Lorraine Matthews-Antosiewicz, MS, RD


If it’s finally time to start eating healthier, check out Nourished.Healthy.Happy.  Join our group and receive healthy eating tips, delicious recipes, and daily support to live your best life.  Everyone is welcome!

 

Article adapted with permission from: foodandhealth.com

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Creamy Avocado Egg Salad

For many people, the Easter season brings with it the tradition of coloring and decorating eggs.   But what do you do with the eggs afterwards – eat them or throw them away?  Aren’t eggs too high in cholesterol?  Questions about eggs and cholesterol come up throughout the year; and always a bit more often around Eastertime.

Not only are eggs nutritious, it’s been shown that an egg a day is safe to eat for most people. The evidence to support this comes from huge studies that have followed hundreds of thousands of people over decades.

I love eggs and really enjoy egg salad. It makes a quick lunch or easy dinner as long as I plan ahead and keep a few hard-boiled eggs in the fridge. In recent years, I’ve discovered that avocado (another one of my favorites) makes a nice addition to egg salad instead of mayonnaise.

But, are avocados healthy?

Avocados are a beautifully colored fruit, and they stand apart from most fruits by providing monounsaturated fats. They are anti-inflammatory, heart-healthy, and support the functioning of our brain and nervous system. Avocados are healthy and much more nutritious than mayonnaise.

avocado-829092_1920 (1)

Creamy Avocado Egg Salad is a regular on my menu these days. If you’ve never had it, you don’t know what you’re missing. Here’s my healthy egg salad recipe. I’d love you to give it a try and let me know what you think.

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Lorraine Matthews-Antosiewicz, MS, RD


If it’s finally time to start eating healthier, check out Nourished.Healthy.Happy.  Join our group and receive healthy eating tips, delicious recipes, and daily support to live your best life.  Everyone is welcome!

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Stop stress eating with these 3 tips (+ stress busting foods)

Stress is one of the most common causes of overeating and weight gain.

Can you relate? Your day gets busy, life feels overwhelming, and you find yourself (without much thought) inhaling some junk food because you think it’s going to make you feel better – and it does for about a minute. Maybe you turn to sugary food to “boost energy” or to help you deal with your feelings of anxiety, frustration, anger, or sadness. All the while you’re gaining weight and feeling worse instead of better.

donut

As much as you want to stop stress eating, it’s hard to control because (ironically) it happens when you’re stressed. It’s not enough to just tell yourself not to do it. In fact, trying NOT to stress eat can actually intensify stress and make you want to eat more. It is possible however, to break this stress eating cycle.

A plan to successfully control stress eating is not just about food. In fact, it doesn’t start with food at all. A few non-food strategies and a bit of practice can make a huge difference. It takes persistence and creative ways to calm and successfully soothe yourself.  The goal is to rewire your brain to identify certain non-eating behaviors as comforting, and to use those behaviors when things start to feel stressful.

These three stress busting strategies can help you to calm down and take control.

STRATEGY 1:  Be aware and take care
Much of stress eating is so unconscious that it happens automatically, and you may not even realize it. Before you can make changes in your behavior, you need to be aware of what you are doing. Keeping a journal can help. Write down where and when you stress eat. Was it during work or late at night when you were alone? Do you notice any patterns? Try to determine whether or not you were physically hungry. At first you may be journaling after the fact, but eventually your awareness will increase, and you will catch yourself before you stress eat. This is the goal; and then you can decide to NOT stress eat and do something else to cope.

STRATEGY 2:  Stop – N – Swap
If you remove stress eating from your life, you need to replace it with something. Write down a concrete list of all the healthy swaps that can get you through your day. Here a few simple examples.

  • Change your routine. If you have stress-eating rituals that have become bad habits, try something different. For example, if you’re in the habit of stopping at Dunkin’ Donuts on the drive home from your stressful job to grab a coffee and always end up getting a donut, change up that routine. Bring a healthy snack to eat on the drive home and take a different route to avoid the Dunkin’ Donuts.
  • Stretch and move. Stress builds up in our body and then creates more stress and discomfort. If you can’t change the external circumstance at the moment, you can still be kind to yourself and stretch out your neck or your back. Stand up, move around, and go for a walk if possible. Try to create comfort in your body in ways that don’t involve eating.
  • Breathe deep. It’s physically impossible to become more stressed and more relaxed at the same time. When you start relaxing – even just a bit – you reverse the cycle of growing more and more stressed or anxious. Focus on your breath for just a minute or put your hand on your abdomen and breathe. Try a quick breathing exercise. Slowing down your breathing can trick your body into thinking you are going to sleep, which in turn relaxes you. Close your eyes. Stare at the blackness of your eyelids. Slowly breathe in and out. Count each time you inhale and exhale. Continue until you get to 10.
  • Sleep. Stress is exhausting and adequate sleep is necessary to recover. Aim for at least 7½ hours of sleep a night. You’ll be more productive and better able to focus, and less likely to have cravings. Make sleep a priority.
  • Make a list. Instead of stress eating, boost your effectiveness with a plan. Write down three things you want to accomplish for the day and one nurturing thing you will do for yourself.

STRATEGY 3: Practice Yourself Calm
In addition to the strategies mentioned above, there are many other ways to calm yourself without eating such as journaling, meditation, connecting with others, distraction, guided imagery, aromatherapy and other ways to pamper your senses. Try out these techniques when you aren’t craving food, so you know exactly what to do before you really need them.

FOODS THAT HELP REDUCE STRESS

There are certain foods that have specific nutrients that can have a calming effect on the body.

Tea. Green, black, and white teas are packed with flavonoids; natural antioxidants that may help blood vessels relax and lower blood pressure. If you are sensitive to caffeine, go for decaffeinated varieties. And be sure not to add sugar or an artificial sweetener to your tea. Dark chocolate, red peppers, citrus fruits and berries are other flavonoid-rich foods.

Dark green vegetables. Veggies such as broccoli, spinach, kale and other greens are high in B vitamins, which can help fight anxiety. Research suggests people with low levels of these vitamins are more likely to have depression than those with normal levels.

Nuts. Almonds and cashews are rich sources of magnesium, a mineral involved in production of serotonin – a chemical produced by the body to help it relax. Like dark green veggies, nuts are high in B vitamins. They are also packed with healthy fat and some protein to reduce cravings and keep hunger at bay.

 

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Lorraine Matthews-Antosiewicz, MS, RD


If it’s finally time to start eating healthier, check out Nourished.Healthy.Happy.  Join our group and receive healthy eating tips, delicious recipes, and daily support to live your best life.  Everyone is welcome!

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Irish-style Sweet Potato Nachos recipe

In honor of the holiday, I’ve got a not-so-traditional nachos recipe for you.  This dish features Irish-style baked sweet potatoes with all your favorite nacho toppings.  Different and yet just as irresistible as traditional nachos.

Are you wondering if sweet potatoes are healthy?

Sweet potatoes have several health benefits including improved blood sugar regulation, improved vitamin A status, and reduced risk of several types of cancer. Other than that, they just taste great!

sweet potato nachos

Click the link and grab your Irish-Style Sweet Potato Nachos recipe today. Enjoy!

Lorraine

 

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